SYMMETRICAL STRENGTH
Train left and right sides equally
DEVELOP MOBILITY
Improve squat depth and ankle ROM
SINGLE-LEG STABILITY
Improve balance and motor control
MINIMAL EQUIPMENT
A weight vest. That’s it.PISTOL SQUAT
(2 PROGRAMS)
These programs will help you achieve the pistol squat and progress to multiple reps. They will also build lower body strength, muscle mass, balance, and mobility. Through unilateral exercises, you’ll help maximize the symmetry of your lower body.
Level 1 will help you unlock the pistol and build to multiple repetitions. Level 2 will help you increase your weighted pistol squat and work toward 10+ reps on each side.
These programs run for six weeks. Pick from training two days per week using lower body-focused sessions or 4 days per week with two sessions dedicated to upper body exercises.
Level 1: Squats +50% bodyweight x 6, comfortably balance on one leg
Level 2: Pistol squat x5
THE B-BARS
THE BASEBAR
Perform any upper body exercise, but requires a little more floor space (35" x 39"). Setup in about 5 minutes and stores flat with rotating feet. Suitable for any level - easy to scale exercises with bands.
Primarily used for back/pulling exercises and doesn't require much floor space (33.5" x 35"). Setup in about 3 minutes and also stores flat with rotating feet. Suitable for any level - easy to scale exercises with bands.