Weekly Program

DANCE

Workout 10/3/22 - 10/9/22

  • The Jumper, Abs w/Taryn 2, Static Stretch w/ Emma - Monday or Tuesday

  • Combo Blast, Abs w/ Taryn 2, Static Stretching - Wednesday or Thursday

  • The Hip Hopper, Abs w/ Taryn 2, Static Stretching w/ Taryn - Friday or Saturday



SUMMARY



In this weeks program, the workouts focus on core stability, controlled and isolated movements. Dancers will get to experience a total body workout that puts an emphasis on Core, Feet, and Ankles along with Hip Flexor, Calf, Arms, Glutes, and Quadricep muscles. This combo benefits dancers who are wanting to increase their strength and conditioning with a focus on improving leaps and jumps. The muscles used in these movements are used to help the dancer improve their core activators used in explosive movements under control.


What You Will Need:

  • Chair or Box

  • Jump Rope



NOTES:

Complete 4-minutes of dynamic stretching prior to each workout. Each movement should be equal to 30-seconds. Recommended dynamic stretching routine:

  • Hamstring Penche Walks

  • High Kick Soldier Walks

  • Heel Walks

  • Toe Walks

  • Kees to Chest Walks w/ Releve

  • Walking Lunge w/ Arms Up Stretch

  • Walk and Cross Leg Sits

  • Inch Worms







CHEERLEADING

Cheer Workout 10/3/22 - 10/9/22

  • The Uplift, Static Stretching w/ Anna, Abs w/ Taryn 1 - Monday or Tuesday

  • Tabata 2, Static Stretch w/ Taryn , Abs w/ Anna 2 -  Wednesday or Thursday

  • The Liberty (for flyers) or Base Buster , Static Stretching - Friday or Saturday

    • Do the Tabata 2 times with no rest.



SUMMARY



This month is going to be focused on strength and cardio training. In this weeks workout, cheerleaders will get to experience any where from 8 to 20 minute non-stop cardio workouts that will incorporate skills used for stunting, tumbling, and flying. You will get a full body workout incorporating legs, hips, core, arms, shoulders, and ankles critical to tumbling. Dumbbells can be used, so have weights that are appropriate for your strength and skill level.


Our workout will also include a core workout we encourage you to do at least 2 teams a week along with your other core workouts. You will perform lower back, hip flexor, and oblique strengthening excercises. It is focused on helping you improve your toe touches and other jumps. Each movement has been designed with the sport in mind and will not only benefit the athlete in improved cardio respiratory fitness but also increase strength endurance


*DO TABATA 2 TIMES for a total of 8 min.


What You Will Need:

Jump Rope

Box or a Chair

Dumbbells (Optional)




NOTES:

Complete 4-minutes of dynamic stretching prior to each workout. Each movement should be equal to 30-seconds. Recommended dynamic stretching routine:

  • Hamstring Walks

  • High Kick Soldier Walks

  • Heal Walks

  • Knees to Chest Walks

  • Frog Walk-in and Twist

  • Reverse Lunge Walks

  • Inch Worms

Karaoke