Pistols require a great deal of ankle flexibility. If you've got the depth down (as seen with Jordan above) but still have difficulty keeping your heels in contact with the ground on the accent, in practice place a 2.5lb plate under your heel to increase ankle mobility. If you're still working to develop the depth (like Liz) try placing a box behind you as a target and/or stand on a short box so that the extended leg has more room to drop. As always, practice makes perfect.
FITNESS
Five sets of:
Deadlift x 4-6 reps @ 21X1
Rest 90 seconds
Push-Ups x Max Reps in 60 seconds
Rest 90 seconds
Alternating Reverse Lunges with DBs x 10-12 reps each leg @ 2010
Rest 90 seconds
Overhead Press with DBs x 8-10 reps @ 2010
Rest 90 seconds
Coach’s Note: Please, please do not review this workout and wonder why there is no “conditioning” portion until you have completed the workout as prescribed, resting only exactly 90 seconds between each movement. Oh yeah, and you also must increase the weight used for a movement if you are able to achieve the high end of the rep range. Cool? Have fun.
AIM
Five sets of:
Deadlift x 4-6 reps @ 21X1
Rest 90 seconds
Push-Ups x Max Reps in 60 seconds
Rest 90 seconds
Alternating Reverse Lunges with DBs x 10-12 reps each leg @ 2010
Rest 90 seconds
Overhead Press with DBs x 8-10 reps @ 2010
Rest 90 seconds
Coach’s Note: Please, please do not review this workout and wonder why there is no “conditioning” portion until you have completed the workout as prescribed, resting only exactly 90 seconds between each movement. Oh yeah, and you also must increase the weight used for a movement if you are able to achieve the high end of the rep range. Cool? Have fun.
SPORT
Active Recovery Day