PVC Physical Strategy 9

Squats

Pistol Squat

  • Extend your right leg out in front of you with your right foot off the floor.
  • Lower your butt as close to the floor as possible while standing on one leg, then return to the starting position.
  • Use your arms for balance.
  • Repeat with the other leg.

CAUTION: THIS EXERCISE CAN BE STRESSFUL ON THE KNEES SO BE EXTRA CAREFUL!

SCORING:

  • Platinum: 6 Rounds (right leg for one minute and left leg for one minute)
  • Gold: 4 Rounds (right leg for one minute and left leg for one minute)
  • Silver: 3 Rounds (right leg for one minute and left leg for one minute)
  • Bronze: 2 Rounds (right leg for one minute and left leg of one minute)

Standing Broad Jump Squat

  • Perform a Standing Broad Jump going for maximum distance.
  • Your distance should be further than earlier in the PVC Program.
  • The moment your feet land on the ground execute three quick 4-Step Burpees (lower down, extend legs out, drive knees in, and return to the starting position.

SCORING:

  • Platinum: 10 rounds (1 Standing  Broad Jump plus 3 Burpees)
  • Gold: 7 rounds (1 Standing Broad Jump plus 3 Burpees)
  • Silver: 6 rounds (1 Standing Broad Jump plus 3 Burpees)
  • Bronze: 5 rounds (1 Standing Broad Jump plus 3 Burpees)

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