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The mission
Progressions for ankle mobility, single-leg balance, and eccentric strength until you nail a clean pistol both sides.
Daily task
Hit today's pistol progression set.
When
Before lower-body workouts or as a 15-min standalone session.
The technique
Step by step.
- 01Ankle prep: wall dorsiflexion 30 reps before every session.
- 02Counterweight: hold a 5 kg plate at chest, keeps you balanced.
- 03Sit straight down, free leg straight forward, parallel to floor.
- 04Drive up through whole foot, no twisting.
Day by day
Your plan.
Pick your level. Every day shows you exactly what to do, set by set.
Lower the box weekly. Tempo: 3s eccentric, 1s pause, drive up.
W1Week 1
W2Week 2
W3Week 3
W4Week 4
W5Week 5
The rules
Play fair.
- Train 5 days per week, rest 2.
- Film every Sunday for form check.
- No half-reps, full depth, hands free.
Common mistakes
Avoid these.
- Skipping ankle mobility, heels will lift and you'll faceplant.
- Letting the knee cave in, film and check from the front.
- Training one leg more, always do equal reps both sides.
🎟️
Your reward
GIVEAWAY entry — every finish earns tickets
- • Finish a challenge and you're automatically entered in our next giveaway on Instagram.
- • Each completed program counts as 10 tickets — more finishes, better odds.
- • Winners are drawn from a prize pool and announced on our Instagram.
- • Max 3 challenges running at once — tickets are earned, not farmed.