Monday Group Strength and Conditioning

Al Kavadlo’s pistol progressions

Stability here is more important than mobility. Don’t worry if you can’t get hips below knees yet. Keep it STABLE and work on going down and up under your own weight.

-Assisted pistol (use pole)
-Elevated pistol (use box with one leg hanging off side
-counterbalance pistol
-full pistol

L-seat progressions

– hollow body on floor with palms at hip level on floor. Bring one knee toward chest Keep one leg straight with 90 degree bend at hip.
– press out arms on box with knees tucked toward chest.. try to drive hips in front of arms
– press out arms on box with one knee tucked to chest and while kicking one leg straight out

-5 seated straddle leg lifts each side

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