If You Know Me Then You Know Pistol Squats Are Currently My Favorite Trick 💁🏽♀️ The 1st Clip Is A Great Drill To Isolate & Build Your Quads In Preparation For A Pistol Squat. 💪🏽
The Rest Are Some Of My Favorite Core Activators 👙
LET ME KNOW YOUR FAVORITE !
Don’t forget to have fun 🤗
It can be really hard to stay motivated, my best advice is to have fun, you will never get to old to just play around!
This skill can be challenging, especially coming out of the bottom position.
This is usually not due to overall muscular strength but more due to hip mobility/ability to create tension at end-ranges.
This drill is helpful to activate the neuromuscular drive at the bottom, along with building familiarity with this position.
-To start, one can use yoga block or a step to sit on.
-Create tension with both arms, with the straight-leg, and through the bent leg.
-Hover for 2-3 secs, repeat 5-8 times.
Keep in mind, ultimately posture will change once there is weight in your hands.
As demonstrated, my posture isn’t as efficient as possible, but this changes once holding a weight.
4 part metcon 20min time cap:
40 box jump overs, 800m row, 40 single leg squats, 1200m row.
2min rest between each.
I managed 17min 40s 😅
That's what Calisthenics is all about. You keep training untill one day you surprise yourself.
Our own @salmashahatit
| She never missed a day of training and it was to her and our surprise that she can pull 10 pistol squats for the first time.
It makes it all worth it when your students are motivated to become better 👊🏽
Thank you @salmashahatit
For your dedication and for being yourself. .
See you later in class ;)
- - - what we reach for may be different, but what makes us reach is the same - - - mark nepo
Besides it being the first official day of summer, it’s also International Day of Yoga 🧘🏻♀️ so in truly appropriate fashion, I’ve set myself up teaching a whole bunch for you guys.. I’ll be at @110yoga
all afternoon. Come sweat!! ::::
12-12:45 $10 Hot Flow
4:30-5:30 60 min Intermediate Flow
7:15-8:30 YIN (Trevor Hall Playlist🌝)
#thewayyoumovematters #summersolstice #internationalyogaday
**Single leg squat**
A good indicator to see where weaknesses lie. See how the left leg rotates more inward than the left (only just). The hips are also tilted.
This can be due to weak gluteus medius muscles, poor ankle mobility and a weak core to a lesser extent. Poor activation of the hamstrings can also be a cause.
Its important to correct this through strengthening exercises (high repetition) before moving onto heavier loads.
#mobility #ankle #pistolsquat #strength #imbalance #physiotherapy #glutes
Don’t give your past the power to control your future.
No one is perfect. We are all fighting battles others can't see. I remember a year ago, I was always smiling when I was around other people but deep inside I felt broken and hurt and worthless. I felt like I didn’t deserve to be here. I didn’t want to be here and honestly a year ago I didn’t think I would have made it. I was ready to give up. I remember cutting my arms up with razors, broken glass, knives just anything I could find. I remember sitting at the bottom of the shower in tears so that no one would see me crying and I didn’t have to wipe up the blood because the water washed it away. I remember sitting in the dark on the sides of roads picking up broken glass. I remember doing it so I would feel physical pain instead of the mental pain because handling physical pain was so much easier for me. I remember wearing long sleeved t-shirts to the gym to hide the cuts because I was so embarrassed.
One day I realised I no longer wanted to mark my body with the pain, the hurt and the defeat, so I stopped. It’s been about 10 months since I stopped cutting myself and although I have days where I want to hurt myself, I want to feel the physical pain, I look down at my arm and remember I don’t want more reminders of how I felt so instead I write.
The scars on my left arm aren’t days where I’ve won a battle. They’re marks of battles I lost. But losing a battle doesn’t mean I’ve lost the war. It’s ongoing and I’m constantly fighting. So if you’re someone who’s fighting too, try promise yourself that today you'll no longer be captive to your past. Distance and detach from the negativity and the pain but don’t forget. Focus your energy on creating better and doing better. For you now and for your future.
🔥 Pistol SQUATS 🔥 these are the methods i used that helped me to progress the pistol squat!! The Pistol squat is great for mobility, Glute activation and correcting imbalances. I used to think that I'm wayy too heavy to manage a pistol squat especially weighting 110kg (which was more an excuse) being heavy makes it slightly more difficult, however its taken me a while and lots of practice but here are a few progressions i have used in the past few months to help improve my pistol squat(which is still a working progress) 🤘😉 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
**Aim for roughly 2 x 10 reps each leg**
**Always Engage your core during the movement**
1. Start with a high Box (around 30" for me)
2. Then A lower Box 20"
3 . Resistant band around the knee,
4. Oly shoes are great as i am slightly elevated it helps with stability getting into the squat down position and pushing off the ground
5.( If you dont have OLy shoes) Plates under your heel is also the same thing, however i also use plates to give me a slight elevation (lower than my oly shoes) which makes the move a little more challenging.
6. Finally after a few practice of stages 1-5, i am able to just about start doing the pistol squat. Its not as perfect as i would like and hopefully this movement again becomes second nature. Just thought I'd share my progression. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Hope this helps some of you that are interested in learning or have difficulty doing these. 🙏😊💪