Lower · Advanced

Pistol Progression 20

Pistol Progression 20 preview
Lower · 20 min
Pistol Progression 20
Coach MacDirect, no filler. Move well, push hard.

Road map to the pistol squat. Uses the trailer for balance while you build the strength and mobility.

20 min
Advanced
Truck stop
Warm-up1/34
Cossack Squat
0:40
0% total

Sit into one heel, other toes up. Open the hips.

Next · Rest · 0:05
  • Cossack Squat
    8/side

    Sit into one heel, other toes up. Open the hips.

  • Ankle rocks (assisted deep squat)
    60s

    Hold the trailer, sink into the deepest squat you own — heels down, chest up. Rock the knees side to side, then forward and back. Buys back the ankle range the seat stole.

Coach note

The pistol squat is the gold-standard bodyweight leg lift. Own it and you own leg day forever.

Trailer or door frame for balance
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