<h3 class="widget-title" style="text-align: center;">Want to learn some bodyweight movement to get stronger?</h3>
<h3 style="text-align: center;">Pistol Squat are a pinnacle bodyweight exercise</h3>
<p style="text-align: justify;">After my last newsletter some people wondered what a pistol squat was. A Pistol squat is a one-leg squat in which your non-working leg is held in front of you parallel to the ground at the bottom of your squat. Here is a tutorial video for pistol squat, how to take the step to get there and different variations to practice. This movement involves lots of mobility in ankle, knee and hip joint, its not for everyone and might take commitment to achieve it. It also involves the right amount of strength, flexibility, mobility and balance. First be sure you can perform a full squat/low squat pain free with heels on the ground. Then try 1 leg squat with a chair behind you to limit the range of motion, lower the chair to a bench. Try a full squat, to roll on back use momentum to come up. Next step is extending one leg forward coming down slowly with control, roll back and use momentum to come back up. You might prefer coming down slowly with control, then put feet down in a squat position and press yourself up with two legs. Remember coming down in a squat is the eccentric portion of the movement and you gain lots of muscles only working on that part. Make sure you ask your <a href="http://www.choose2be.ca/personaltraining/">personal trainer</a> to help you access your form. I use the Pistol Squat and its variations in my <a href="http://www.choose2be.ca/bootcamp/">Bootcamp classes</a>.</p>

<h3 class="widget-title" style="text-align: center;">Pistol Squat tutorial and variations</h3>
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<h3 class="widget-title" style="text-align: center;">Global Bodyweight training program</h3>
<p style="text-align: justify;">One of the best programs to master calisthenic movement, also call Bodyweight movement, is Global Body weight athlete program by Mike Fitch. This program is very well designed and an incredible resource to learn and evolve. It includes 75 videos and 140 exercises variations to achieve advanced movement such as: Muscle Up, Handstand Push Up, Single Arm Push Up, Single Arm Body Row, Pistol Squat, Handstand, L-sit, Human Flag, and Back Lever. If you want to have the full progression to attain a Piston Squat check this program. A big part of the program is also focused on Self Myofascia Release, Breath work, Mobility exercises and Activation exercises. I have a special promo code to save 25$ if you are interested <a href="http://www.choose2be.ca/product/global-bodyweight-athlete-training-program/">click here for more information</a>.</p>