Black Tiger Gymnastics 112923

By |2023-09-18T05:15:09+00:00November 27th, 2023|Black Tiger|

Skill: A1: 4 x 30 second Hang in hollow from bar ; rest 30 sec A2: 4 x 10 Controlled beat swings ; rest 60sec Coaching notes: On the bar hang, keep your shoulders actively pulled down and away from your ears while also pressing down onto the bar through your palms to activate your lats. Make [...]

Black Tiger Gymnastics 112823

By |2023-09-18T05:12:42+00:00November 26th, 2023|Black Tiger|

Skill: A: Hand balance practice - any variation  Coaches notes: Work on finding balance on your hands with or without the wall, on one hand, tripod, headstand, inverted hold, pike position with feet elevated on a box, etc. When practicing your full handstand focus on keeping arms at full extension while creating a straight line [...]

Black Tiger Gymnastics 112723

By |2023-09-18T05:11:28+00:00November 25th, 2023|Black Tiger|

Skill: A1: 3 x 10 sec active hang in false grip ; rest 30 sec A2: 3 x 20/20 sec side plank ; rest 30 sec Coaches notes: On your false grip hang on rings begin with "karate chopping" the rings with the part of your arm where your wrist and palm meet. Wrap your [...]

Black Tiger Gymnastics 112623

By |2023-09-18T05:09:49+00:00November 24th, 2023|Black Tiger|

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

Black Tiger Gymnastics 112523

By |2023-09-18T05:07:24+00:00November 23rd, 2023|Black Tiger|

Skill: A: Warm up your wrists well then practice for 10 min handstand pressing drill variations of your choice Strength:  B1: 4 x 8 Ring push ups with turn out @22X1 ; rest 30 sec B2: 4 x 10 Beat swings ; rest 30 sec B3: 4 x 8 Hollow to L-sit on Kettlebells ; [...]

Black Tiger Gymnastics 112423

By |2023-09-18T05:05:26+00:00November 22nd, 2023|Black Tiger|

Skill: A: 10 Min practice Ring muscle-ups with rings in hips height and athlete from the floor. Use false grip and pause 3 sec in each position. Coaches notes: Position 1: top of the pull with elbows pointed straight ahead and fists touching each other - pulling to the top of your rib cage - [...]

Black Tiger Gymnastics 112323

By |2023-09-18T05:03:43+00:00November 21st, 2023|Black Tiger|

Today is a Rest Day for the program! Hit your Rest Day Recovery here

Black Tiger Gymnastics 112223

By |2023-09-18T05:01:44+00:00November 20th, 2023|Black Tiger|

Warm-up: 2 Sets 10 Scap pull ups*use straight arm pull 5/5 Alternating pigeon*5-10 sec hold 10 Over/under arm swings Coaches notes: On the scap pull ups, pull your shoulders down and away from your ears while also pressing down onto the bar through your palms to activate your lats then return back to your starting position slow [...]

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