Extra Leg Day for Pistol & L-Sit Progression

🎯 Objective

• Build stronger legs to support pistol squat progression
• Improve eccentric control and full-body stabilization
• Activate the core and connect it to L-sit tension
• Do it wisely: one solid but balanced session per week, without overtraining

---

✅ LEG DAY — Master Tier

🔹 1. Bulgarian Split Squat (rear foot elevated)

3 sets × 6–8 reps per leg
Tempo: 3 seconds down, 1 second up
Optional: dumbbells (2×10–12 kg or heavier)

Builds eccentric strength, knee stability, and pelvic control

---

🔹 2. Step-up on high platform (40–50 cm)

2 sets × 8 reps per leg
Tempo: 2 seconds up, 2 seconds down
Focus on core tension and avoid pushing off with the rear leg

Glute activation + teaches single-leg drive

---

🔹 3. Wall Sit (isometric)

2 sets × 30–45 seconds
Thighs parallel to the floor, knees above ankles

Reinforces quadriceps tension without joint stress

---

🔹 4. Reverse Plank Hold (L-sit counterbalance!)

2 sets × 30 seconds
Toes pulled up, hips high, shoulder blades retracted

Activates glutes + posterior chain + balances L-sit tension

---

🔹 5. McGill Big 3 – Core Stability

• Curl-up – 2×8 reps (hold tension 10 seconds)
• Side plank – 2×20–30 seconds per side
• Bird-dog – 2×6 slow reps per side

Builds a strong spinal column to support pistol and L-sit control

---

Smart, minimal, powerful. Let’s build the body that builds the move. 💪