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So far nicolezapoli has created 1811 blog entries.

Lean 120622

By |2022-09-22T23:08:49+00:00December 4th, 2022|Limitless|

Warm-up: 2 Sets 10 Up dog/down dog :15 Butt kicks :15 High knees 8/8 PVC figure 8's Coaches notes: On your high knees and butt kicks focus on keeping your eyes straight ahead keeping your torso vertical with your shoulders stacked over your hips and braced through your midline. With both of these aim for quick, fast feet rather [...]

Lean 120522

By |2022-09-22T23:08:04+00:00December 3rd, 2022|Limitless|

Warm-up: 5 Inchworms 10 Over/Under arm swings 10 PVC good mornings x 3 Sets Coaches notes: On your inchworms get set with your feet together as you do a forward fold bringing your hands flat to the floor with fingers spread wide. Keep your arms straight and actively block away from the floor as you walk your hands [...]

Black Tiger Gymnastics 120422

By |2022-09-23T01:24:20+00:00December 2nd, 2022|Black Tiger|

Skill: A: Warm up your wrist well then practice for 10 Min handstand pressing drills Strength:  B1: 4 x 8 Ring push-ups with turn out @ 22 X 1 ; rest 30 Sec B2: 4 x 10 Beat swings ; rest 30 Sec B3: 4 x 8 Hollow to L-sit on kettlebells ; rest 1 [...]

Lean 120422

By |2022-09-22T23:07:25+00:00December 2nd, 2022|Limitless|

REST DAY! Here is your Recover Mobility

Black Tiger Gymnastics 010323

By |2022-09-23T02:49:45+00:00December 1st, 2022|Black Tiger|

Today is an active rest day for the program!  45 mins of one of the following: Rowing Running Biking Swimming  

Black Tiger Gymnastics 120322

By |2022-09-23T01:23:43+00:00December 1st, 2022|Black Tiger|

Today is an active rest day! 45 Mins of one of the following: Running Biking Rowing Swimming  

Lean 120322

By |2022-09-22T23:06:45+00:00December 1st, 2022|Limitless|

ACTIVE RECOVERY DAY! Warmup:  10 min AB- EASY + Dynamic Stretch + 10 min AMRAP x 2 w/ 5 min rest between:  10 cal on AB 15 burpees 20 WB + Cooldown: 5-10 min yoga flow Here is your Recover Mobility

Black Tiger Gymnastics 120222

By |2022-09-23T01:22:50+00:00November 30th, 2022|Black Tiger|

Skill: A: 2 set 5/5 x single arm row w/KB 10 x reverse grip push-ups   10 x band pull aparts 30 Sec supinated grip hang *rest 1 Min Coaches notes: Maintain mindfulness of holding an active hollow position throughout each movement. On the single arm kettlebell rows aim to keep hips and shoulders square [...]

Lean 120222

By |2022-09-22T23:05:39+00:00November 30th, 2022|Limitless|

Warm up: Easy jog 400 Meters 10/10 Hip circles 20 Meter High knees 20 Meter Butt kickers 20 Meter "A" Skip 20 Meter High kicks Coaches notes: On your high knees and butt kicks focus on keeping your eyes straight ahead keeping your torso vertical with your shoulders stacked over your hips and braced through your midline. With both of [...]

Black Tiger Gymnastics 120122

By |2022-09-23T01:21:32+00:00November 29th, 2022|Black Tiger|

Warm Up: A: 10 leg kicks every direction X 3 set Forward Side Backward Coaches notes: On the kicks, focus on maintaining straight legs with pointed toes. Keep your hips and shoulders squared to the direction you are facing. Skill: B1: 4 x 4 Straddle presses to handstand against the wall ; rest 30 sec B2: [...]

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