THE WHAT & HOW:
Progressive lower-body strength-work balancing on a rail, each also offering pattern-variations for expression in rail-work free-associations. In the latter contexts, they make for valuable transitions for moving between the two 'levels in space' - between 'high-rail' & 'low-rail' - to connect the various movement vocabularies of these two worlds.

Resource contents:
0:05 - Rail sagittal squat-walk
0:39 - Rail sagittal lunge-walk
1:11 - Rail single-leg (SL) squat to rising-squat
1:46 - Rail-squat to rising-Pistol
2:23 - Rail pistol to rising SL squat
3:06 - Rail SL squat to rising-Pistol
3:44 - Rail-walking Pistol-squat

In terms of progressions, the intensity essentially develops from bilateral squats to 'Pistol-squats' performed with the intention of keeping the heel UP at the level of or higher then the rail. In the 'Single-leg (SL) squat', the free leg is instead allows to hang downward under the rail, making the context easier by eliminating the active-flexibility/"compression" component of keeping the leg PULLED up, and generally more efficient squatting mechanics.

Important to note, however, is that the full rail 'Pistol squat' is the only unilateral context which expresses raw-strength. The others instead USE the momentum or a forward/back swing of the free leg to facilitate either transition into the next step (e.g. 'Rail single-leg (SL) squat to rising-squat'), or making back up into the standing, 'High-rail' position (e.g. Rail SL squat to rising-Pistol). When present, this should be used to advantage to facilitate the most efficient transition possible.

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