Human MVMNT

PISTOL SQUAT - 10 LEVELS🔥

Working towards a pistol squat?
One key aspect is to train the skill itself.at your level‼️

General strength training for the legs and compression/hip flexion training for the lifted leg is important but you also need to train the actual movement to get efficient in it.

Progressions:
- Skate squat to target
- Assisted skate squats
- Skate squats (add range)
- Assisted pistol squats (bent leg)
- Elevated pistol squats
- CW pistol squats
- Heel elevated pistol squat
- Pistol squat (bounce if needed)
- Weighted pistol squat
- Ninja pistols

What level are you at❓

GET STRONG - MOVE WELL - FEEL GOOD‼️

//Micha
✌🏼😎

15 min Front Split Session🔥
👉🏼4 postions.
👉🏼45-60 seconds/position.
🔥Simple and effective stretching.

👨🏻‍🏫All of these positions can be done with more or less muscle engagement. It’s up to you to decide how much you need to squeeze here and how much you want to release there.

☝🏼The key is intention, positioning, activation and breath control.

What would you like me to post about next?
Specific routine? Exercise tutorial? Other?

GET STRONG - MOVE WELL - FEEL GOOD‼️

//Micha
✌🏼😎

BEGINNER TIPS👇🏼
I often get asked ”can’t you make a post about side splits for beginners?”.

Well… here it is‼️

Since the topic of flexibility can’t be fit into a single post I wanted to start by sharing a few top notch beginner stretches.

1. Sumo Squat
2. Seated Good Morning
3. Frog
4. Elevated Butterfly
5. Pigeon Fold
6. Internal rotation
7. P Dog
8. Side Split CR

In the second to last slide you’ll see recommendations for:
👉🏼How many exercises to do
👉🏼How many sets
👉🏼How many reps/hold time

Share this post with anyone you think it can help and..
.let me know in the comments what else you want me to make a post about.

GET STRONG - MOVE WELL - FEEL GOOD‼️

//Micha
✌🏼😎