Rolling Pistol Squats

Rolling Pistol Squat: Step 1

Rolling Pistol Squat: Step 2

Rolling Pistol Squat: Step 3

Rolling Pistol Squat: Step 4

Rolling Pistol Squat: Step 5

One of the benchmark exercises to do in any CrossFit gym is a Pistol Squat. Pistol Squats involve only using one leg to squat down and push back up to the standing position. This exercise is very difficult and requires a lot of practice and strength to complete. Rolling Pistol Squats are an easier variation of the standard Pistol Squat because they allow you to use momentum to your advantage. Rolling Pistol Squats are also a great cardio and full body workout.

To Perform a Rolling Pistol Squat:
1. Start in the standing position with both feet on the floor.
2. Squat down with your glutes as close to the floor as possible and create a comfortable curve in your back to prepare to roll backward.
3. Roll backward onto your back and raise your legs in the air.
4. Using the momentum of throwing your legs forward, place one foot on the ground as close to your glutes as possible with the other leg straight out in front of you and stand up.
5. Once standing, put the leg that is straight out in front of you back down to return to the standing position.
6. Repeat the exercise from Step 2 and alternate legs with each rep.

TIPS:
1. When I roll backward, I like to keep my legs straight and bring my legs as close to my chest as I can. I give them a light pull with my hands and this allows me to give my hamstrings a stretch.
2. The closer you can place your foot to you glutes when you role forward, the easier it will be to stand up.
3. Momentum is key! Quickly bring your legs forward to make the push up from the floor easier.
4. For anyone with a knee or hip injury, any variation of a pistol squat is not recommended. Never do a workout that causes you pain. Listen to your body!
5. Rolling Pistol Squats are great to help tone your legs, but they also wok your core and provide a good cardio workout as well. I like to use Rolling Pistol Squats in between other exercises to keep my heart rate up. I usually do about 16 reps per set (8 on each leg), and about 3-5 sets during my workout.

Have you ever tried Rolling Pistol Squats? Do you plan on adding these to your workout routine? I really appreciate any feedback. Contact me at corestrengthalec@gmail.com.

BOSU Burpees

Back to BURPEES! I promised that I would show you other versions of Burpees and the one I am about to show you is one of my favorites. For this variation, you will need to use a BOSU ball. These BOSU Burpees intensify your workout by adding stability and resistance components to your burpee.

To do a BOSU Burpee:
1. Start in a standing position holding the BOSU Ball handles with the ball facing away from your body.
2. Squat down and place the BOSU ball on the ground. (The flat side should be facing up and the ball side should be on the floor)
3. Jump your feet back to put yourself in a plank position while still holding the BOSU ball handles.
3a. Optional Pushup
4. Jump your feet forward to return to the squat position.
5. Raise the BOSU ball above your head.
6. Jump up. While jumping, press the BOSU ball up toward the ceiling.
7. Repeat from Step #1.

Tips:
1. If you are not familiar with Burpees, or forget some of the tips I have given to get the most out of these exercises, check out my ‘How to do a Burpee’ Post before trying this more difficult variation of the exercise. It is important to understand the body mechanics of the basic exercise before trying more difficult variations in order to prevent injury.
2. Remember, when squatting down, try and get your glutes low to the floor.
3. Activate your core while in the plank position. The BOSU Ball will add an additional stability aspect to the exercise which will require more core strength and activation than the Basic Burpee.
4. When jumping during this exercise, you also press the BOSU Ball up toward the ceiling. Adding the BOSU ball will not only add weight to your jump making the jump more difficult, but it will also help tone your shoulders while pressing the BOSU Ball up.

Bosu Burpee: Step 1

Bosu Burpee: Step 1

Bosu Burpee: Step 2

Bosu Burpee: Step 2

Bosu Burpee: Step 3

Bosu Burpee: Step 3

Bosu Burpee: Step 3a (optional pushup)

Bosu Burpee: Step 3a

Bosu Burpee: Step 3a (finish optional pushup)

Bosu Burpee: Step 3a

Bosu Burpee: Step 4

Bosu Burpee: Step 4

Bosu Burpee: Step 5

Bosu Burpee: Step 5

Bosu Burpee: Step 6

Bosu Burpee: Step 6

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Do you any variations of Burpees that you like to include in your workout routine? Contact me at corestrengthalec@gmail.com for any questions, comments, or ideas for new topics.

How to do a Burpee!

BURPEES! You love them and you hate them.
Burpees are an amazing cardio workout and work many of your major muscle groups. Burpees are one of the best full body workouts you can do in your exercise routine, however it is also easy to do a burpee incorrectly, making the exercise not as effective.

To do a Basic Burpee:
1. Start in a standing position
2. Squat down and place your hands on the ground.
3. Jump your feet back to put yourself in a plank position.
4. Jump your feet forward to return to the squat position.
5. Jump up straight off the floor from the squat position.
6. Repeat from Step #1

There are many variations of Burpees. The most common variation is the Burpee Pushup where one pushup is done while in the plank position. (Between steps #3 and #4 of the Basic Burpee instructions, do a pushup).

Tips:
1. When squatting down, try and get your glutes low to the floor. This will make the exercise seem harder, but that is because you are activating most of the muscles in your legs from your quads, to your glutes and hamstrings. This muscle activation will help tone your legs more effectively.
2. While in the plank position, make sure to keep your body completely flat and activate your core. It is very easy to raise you hips and glutes up toward the ceiling.
3. When jumping during this exercise, and in any other exercise, land with bent knees. If you jump and land with your legs completely straight, you will put too much pressure on your knees and lead to injuries in the future.
4. Burpees can be done as a FT workout (For Time) or AMRAP workout (As Many Reps As Possible). If you do a FT workout, give yourself a certain number of burpees to do and see how much time it takes you to complete the workout. If you choose to do an AMRAP workout, give yourself an amount of time, usually a minute or two, and see how many burpees you can do in the time allotted.

Burpee: Step 3

Burpee: Step 3

Burpee: Step 2

Burpee: Step 2

Burpee: Step 1

Burpee: Step 1

Burpee: Step 5

Burpee: Step 5

Burpee: Step 4

Burpee: Step 4

Burpee: Step 3a (optional pushup)

Burpee: Step 3a (optional pushup)

Burpee: Step 6

Burpee: Step 6

Do you include Burpees into your workout? Do you have any variations that you would like to share? Contact me at corestrengthalec@gmail.com for any questions, comments, or ideas for new topics.