Black Tiger Gymnastics 022224

By |2023-12-27T07:58:16+00:00February 20th, 2024|Black Tiger|

Skill: A1: Hang in false grip 10 sec, rest 30 sec A2: 20/20 sec side plank, rest 30 sec X3 set Coaches notes: Focus on maintaining an active shoulder girdle and lats while in the false grip hang. Modify with keeping your feet on the floor and/or with only one hand at a time in [...]

Black Tiger Gymnastics 022124

By |2023-12-27T07:57:27+00:00February 19th, 2024|Black Tiger|

Warm-up: 10 Forward and backward Ape 10 Forward and backward Bear  10 Forward and backward Crab 1 minute of Butt kicks and high kicks within 5 min warm-up run Coaches notes: On the bear walks keep your arms straight while blocking through your shoulder and scap to keep your shoulder girdle activated and strong throughout. [...]

Black Tiger Gymnastics 022024

By |2023-12-27T07:56:29+00:00February 18th, 2024|Black Tiger|

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

Black Tiger Gymnastics 021924

By |2023-12-27T07:55:37+00:00February 17th, 2024|Black Tiger|

Warm Up: A: 3 x 10 Leg kicks in each direction ; RAN Forward Side Backward Coaches notes: Maintain straight legs with toes pointed while bracing through the midline compressing ribs to hips and pulling shoulders down and back. Keep hips and shoulders squared straight ahead depending on which direction you are facing in each [...]

Black Tiger Gymnastics 021824

By |2023-12-27T07:54:45+00:00February 16th, 2024|Black Tiger|

Strength: A: 2 sets 8 Tempo push-ups 30 Supinated hang on bar 6/6 Kettlebell windmills 10 Russian baby maker squats   Rest as needed between sets. Coaches notes: On the push ups set your hands shoulder width apart so that your shoulder is stacked directly over your elbow and wrist. Focus on holding a tight [...]

Black Tiger Gymnastics 021724

By |2023-12-27T07:53:36+00:00February 15th, 2024|Black Tiger|

Skill: A1: 3 x 10 sec hang in false grip ; rest 30 sec A2: 3 x 20/20 sec side plank ; rest 30 sec Coaches notes: While hanging in false grip keep your shoulder girdle active. Pull your shoulders down and away from your ears, compress your ribs towards your hips, squeeze your glutes, [...]

Black Tiger Gymnastics 021624

By |2023-12-27T07:52:46+00:00February 14th, 2024|Black Tiger|

Warm Up: A: 2 Sets: 10 Meter broad jumps 10 Meter frog jumps 10 Meter single leg jump left 10 Meter single leg jump right Coaches notes: Stay low to the floor and drive hard with your legs forward rather than jumping up. Focus on hitting a solid landing position throughout the broad jump portion [...]

Black Tiger Gymnastics 021524

By |2023-12-27T07:51:53+00:00February 13th, 2024|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 [...]

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