Pistol 1

Day 1

     1.  Deck Squats – 3 x 4
     2.  Skiers – 3 x 8
     3.  Pistol Down to Box (stand with both legs) 3 x 8 each leg
     4.  Pistol Up from Box (sit with both legs) 3 x 6 each leg
     5.  Cossack Squat – 3 x 4 each side

Day 2

     1.  Deck Squats – 4 x 4
     2.  Skiers – 4 x 8
     3.  Pistol Down to Box (stand with both legs) 4 x 8 each leg
     4.  Pistol Up from Box (sit with both legs) 4 x 6 each leg
     5.  Cossack Squat – 4 x 4 each side

Day 3

     1.  Deck Squats – 3 x 7
     2.  Skiers – 3 x 12
     3.  Pistol Down to Box (stand with both legs) 3 x 12 each leg
     4.  Pistol Up from Box (sit with both legs) 3 x 12 each leg
     5.  Cossack Squat – 3 x 7 each side

Day 4

     1A.  One legged Deck Squat attempts – 3 x 2 each leg
     1B.  Skiers – 3 x 8
     3.  Pistol Down to Box (stand with both legs) 3 x 8 each leg
     4.  Pistol Up from Box (sit with both legs) 3 x 6 each leg
     5.  Cossack Squat – 3 x 4 each side

Day 5

     1A. Alternating Cossack Squat 3 x 8
     1B. Twisting Squats 3 x 4
     2A. Side to Side Squat 3 x 10 (not weighted)
     2B. Inside squat 3 x 4
     3. 30 touch and go pistols to a med ball
 

Day 6

     1.  One legged Deck Squat attempts – 3 x 3 each leg
     2.  Skiers – 3 x 12
     3.  Pistol Down to Box (stand with both legs) 3 x 12 each leg
     4.  Pistol Up from Box (sit with both legs) 3 x 12 each leg
     5.  Cossack Squat – 3 x 7 each side