South Park – Gymnastics – All Levels

SKILL – Pistol Squats (Checkmark)

Level One

6 Sets:

Front-Weighted Pistol Balance x 5s (Right)

Front-Weighted Pistol Balance x 5s (Left)

(Use light DBs or 5# plates, with or without rig support)

Then:

2:00 Pistol Practice or Max Effort Alternating Pistols

If no full reps:

8 sets of 1 rep per leg

Front-Weighted Pistol Negative Tempo

Level Two

6 Sets:

Pistol Squat Balance x 10–15s (Right)

Pistol Squat Balance x 10–15s (Left)

Then (2 min):

Candlestick Roll → Pistol Balance or Full Pistol x Max Reps (alternate legs)

Followed by:

3 sets: Alternating Pistols x 6–8 reps

Level Three

2 Sets:

Pistol Squat x 6 reps per leg (slow, no bounce)

Then:

2 Sets: Alternating Weighted Pistol Negatives x 6 reps total

(Pause 1s when hip is horizontal)

Weighted Pistol Balance Pulses x 10 reps total (5 per leg)

Finisher:

3 Sets

Half Burpee x 10

Alternating Pistol Squat x 8

Strength – Shoulders & Core (Checkmark)

3 sets:

10 skin-the-cats (on rings)

:30 side plank hold, right

10 strict ring dips

:30 side plank hold, left

– Rest 2:00-3:00 between sets.
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– Watch the skin-the-cat progression if you are unfamiliar with the movement.

– Scale the ring dips by placing one or two feet on the ground to assist the movement.

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