(703) 266-0118 jamieb@thenzone.com

Pistol Squats

Pistol Squats with Plate 4×6 each leg
*Hold plate (5-10lb) in front of you and squat as low as possible without losing balance or coming onto the toes and squat back to the top.

Pistol Squat Negatives 3×5 each leg
*Start at top, controlled squat to bottom. Pause :03 at halfway point

Ring Push-ups

Ring Push-ups 4×10
*Pause for :02 in bottom position. Think about rotating palms out (pull shoulders back) at the top of each rep

Ring Support Holds in Push-Up position 3x Max Hold
*palms rotated out; core tight throughout

3 sets:
V-ups x15
Fwd/Lat Raise x12