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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