The strength, drills, and tips you need to achieve your goal


Pistols, aka, the one-legged squat, has tremendous benefits to training. They require balance, ankle mobility, hip flexor strength and quad strength.A pistol can also help you achieve better position and balance in your olympic lifts, and even build strength for toes to bar.


The focus of this program is building mobility, flexibility, balance & strength.


If you want to work towards an amazing pistol, then this program is for you!

There’s nothing quite like the feeling of achieving your goals.


With the right drills, prehab exercises, and guidance, you can get there more quickly and injury-free.


Whether you’re getting ready for a competition or just want to get stronger, we’ve got the step-by-step guidance you need to take your pistols to the next level.


  • Drills and prehab mobility written by the pros that will help you gain mobility and flexibility so you can work at your maximum capacity.
  • Workouts that last around 10 minutes each
  • 4 weeks of workouts, 4 days per week
  • Video “coaching” guidance for each drill in the program
  • An app for android and iphone to bring along wherever you work out

Join leading gymnastics expert Pamela Gagnon and Dr. of Physical Therapy Zach Long.


Pamela is an experienced CrossFit Games athlete and a leader in the gymnastics technique. Zach covers prehab and strength expertise to get stronger while avoiding injury.


Equipment needed:

-1 plate



-Light Band

A manageable program you can commit to


You don’t need to have an extra 2 hours to dedicate to Pistol Squat training— on top of the training you’re already doing. You’ll only need 10 minutes a day, 4 times a week to complete these exercises and see results.

Guaranteed Results

We’ve seen hundreds of people find success in our programs. But if you’re not happy, we’re not happy. We’ll give you a refund — no questions asked.