Lesson Level : 9
Pistols
lesson
The Lesson
Standing on a wall, bollard, block or railing; demonstrate five repetitions of a full range-of -motion leg pistol without any help from the other leg or arms.
You should demonstrate both sides / legs five times (10 reps in total).
The hanging leg must not drag up the wall or be used to aid stability of balance.
Perform all reps without coming out of position.
Do not use the hands or arms to help push into the standing position.
You must go into the full bottom position where you are sitting on your heel. There should be no active contraction in the leg to keep you up.
You must have a complete flat foot on the wall, no pushing from just the toes.
Challenge Details
Guidelines to successfully accomplish the challenge.
sides.
You must complete and demonstrate on Left then Right Sides
Details
Both sides must be performed.
repetitions.
You must complete 5 repetitions
+ / -
You can repeat more than specified.
Details
Five repetitions on each side (10 reps in total).
takeoff.
Your takeoff must be Complete foot flat.
Momentum
Your momentum should be Stopped once you have taken off.
Details
Foot must be completely flat.
orientation.
Your orientation must be Start and Finish facing the same direction.
Details
Finish facing the same direction as your starting direction.
range.
Your range of motion must be Full Range of Motion
+ / -
Your range of motion can be less than specified.
Multiplier
x1 times the specified amount.
Details
You must perform complete full range-of-motion (ROM).
