# Pistol Squat Prep

You'll build the single-leg strength and balance that unlocks the pistol squat — one focused rep at a time, both sides, no rush.

## Warm-up

- 1 × 30s Wrist Circle _(Slow, controlled circles each direction)_
- 1 × 30s Hip Circle _(Open the hips gently)_
- 1 × 30s Ankle Circle _(Loosen the ankles — key for pistol depth)_

## Skill Work

- 3 × 20s Single-Leg Balance _(Right)_
- 3 × 20s Single-Leg Balance _(Left)_
- 3 × 6 Split Squat _(Right)_
- 3 × 6 Split Squat _(Left)_
- 3 × 5 Squat (Partial) _(Sit back slowly, keep heel planted)_

## Cool-down

- 1 × 40s Kneeling Hip Flexor Stretch _(Right)_
- 1 × 40s Kneeling Hip Flexor Stretch _(Left)_
- 1 × 40s Pike Stretch _(Flex feet and breathe into the stretch)_