23rd Oct Pistol Squat (bonus clip at the end)

I chunk down some basic steps that may help you perform the pistol squat successfully. It is an advanced exercise that requires strong glut max (primary muscle) supported by hamstring and quadriceps. A strong core stabilizer will help to balance the body since this is a single leg squat motion. The objectives of this exercise are to develop powerful Glut Max for hip extension and enhance your sense of balance (proprioception), tuning your overall running performance.

Towards the end of the clip was a demo of an explosive exercise from a pushup position to lunge. The advanced level can incorporate a hop as a finishing move. The final exercise was basically a plyometric workout that starts in a pushup position too. It involves swinging the lower limbs from side-to-side, controlled from the hip and you can perform this task continuously for 20-30 sec.