ASSISTED PISTOL SQUAT

MUSCULAR STRENGTH, CORE & HIP FLEXORS: GLUTES, HAMSTRINGS, CALVES, ANKLES & QUADS

Perform pistol squats by lowering your body on one leg with arms extended in front of you to counterbalance body weight.  Stand with feet shoulder-width apart and at arm's length away from front grips.  Place one foot upon the bottom bar, holding it in front of you in the raised position.  Bend the supporting knee and lower into a squat by leaning forward and keeping your back and torso as straight as possible.  Bring hamstrings/glutes as close to your calf/supporting heel as you can using the supporting heel to lift yourself back up without the heel off the ground.  Return to starting position.  Repeat on the same leg or switch.

PROGRESSIONS-SEATED/BENCH SQUATS & BODYWEIGHT SQUATS

• PROGRESSION-SINGLE LEG STEP DOWN: Stand tall next to a concrete bench in the park that's roughly knee-high.  Side-step on the bench that's closest to the bench and let the opposite foot hang off the side of the bench.  Keeping one foot on the bench, lower down slowly until the hanging foot touches the ground.  Use your foot on the bench to push yourself back up to a standing position.
• PROGRESSION-SEATED PISTOL SQUAT: Stand tall with a bench roughly knee-high behind you with heels a couple inches from the bench. Using one leg only, sit down on the bench leaving one leg lifted.  Push your foot into the ground to help you stand using only one leg.

LEG STRETCH

STATIC STRETCHING

Do this stretch only after an active warm-up or finishing a workout.  (i.e. walking/jogging/running the fitness park loop.) DO NOT stretch cold muscles. Each stretch should be held 15-30 seconds and repeated 2-4 times