CHEER WORK-OUT TUESDAY/THURSDAY ROUTINE

AIM of EXERCISING (1) conditioning (2) strength (3) flexibility (4) Joint range of motion

STEP ONE (15 minutes) Light jog.  Get the heart rate up to a training rate (roughly 160 beats per minute).

STEP TWO (10 minutes) Stretching: Hold stretch for 20 counts, do not bounce.

  • Legs together straight out in front & lean forward & pull toes toward body: calves, upper back of the legs, gluts & lower back
  • Straddle legs and lean to one side, point toes, arm overhead. Reverse. Center. Stretches inside thighs, lower back, and front of lower legs.
  • Lay on back, bend knees into chest. Stretches all the back muscles. Lay on back, bend one knee into chest then open leg out with knee bent. Reverse. (Hip Flexor)
  • Diamond stretch (soles of the feet together). Stretches inside thighs and back.
  • Beauty Queen Stretch: Bend one knee and cross over other leg that is extended straight out on the floor. Rotate trunk to opposite side, i.e. if right leg is crossed over left leg, rotate your trunk to right). Reverse. Stretches waistline
  • Clasp hands together in front of body and pull forward. Stretches arms and shoulders. Repeat with arms overhead, and then lean to one side and reverse. Repeat with arms clasp behind back. Stretches chest.
  • Lift leg back and grab foot. Keep knee bent beside other leg. Reverse. Stretches quadriceps.
  • Tilt head toward shoulder. Reverse. Stretches neck.

STEP THREE (25 minutes) Sets of 20 reps.  Start off easy and work into more sets.

LEGS-STRENGTH   Use your body weight to work your legs.

  • Standing squats: feet apart and toes pointing forward (no turn-out second position plies). Keep your back straight, abdomen in tight, knees over your toes. Do not squad any lower then 90 degree angle.
  • Double lunges. Right leg steps forward and bend both knees. Reverse with left leg forward. Alignment is very important on this one!
  • Sit on floor, straddle leg lifts. Do right, then left, then both together.

ABDOMINALS

  • 25 Crunches, 25 Side Crunches each and 25 cross-over crunches
  • 10 V sit-ups

LEGS-POWER

  • Repeating tuck jumps. Concentrate on height and landing on the ball of the foot then heel down. This will help them to understand how to land their cheer jumps preventing the flat-footed, loud clunk-type landing.
  • Partner straddle jumps: 2 people face each other and grab each other's arms. One turns palms up as the other turns palms down. One partner supports part of the body weight as the other straddle jumps concentrating on height, pointed toes, and repetition. Change jump person.

ARMS, SHOULDERS, BACK & CHEST

· Push -ups.

With dumb bells

  • Dumbbell press: sitting on bench or chair, hold 2 dumb bells together at shoulder level with palms facing in. Rotate your palms forward as you lift your elbows up and in line with your shoulders. Return to starting position and repeat. 
  • Dumbbell Shoulder Press: Standing, start with dumbbells at shoulders and palms facing out. Push weights straight overhead, keeping dumbbells facing forward. Return to starting position and repeat.

STEP FOUR: Finish with a 5 minute jog/walk, then 5 minute stretch.