Monday Group Strength and Conditioning

3 Rounds Single Leg Squat development (24 min EMOM):
Reverse Lunge to Pistol Progression
Start at step 1 and go through the sequence with 10 reps per step according to your ability.
Aim for 1 step (10 reps) each minute .  If after testing each movememt you find that there are some you cannot do, then repeat the highest step you can complete to finish out that round, them see if you can match or exceed your level in the next round

1. Reverse Lunge
2. Reverse Lunge with Plantar Flexion *
5. Hawaiian squat **
3. Speed Skater Squat (Reverse Lunge with back foot off the ground)
4. Pistol with back foot behind front heel (both feet touch the ground)
6. Pistol with back foot on front leg (calf or back of the knee)
7. Bottom up Pistol.  ***
8. Pistol

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