DANCE

Workout 5/29/23 - 6/3/23

• Combo Blast, Abs w/ Taryn 1, Static Stretching - Monday or Tuesday

• Turn Workout for Dancers or/ Turn Strength, Abs w/ Taryn 2, Static Stretching w/ Taryn  - Wednesday or Thursday

• The Accelerator,  Static Stretching w/ Emma - Friday or Saturday

SUMMARY

In this month's program, 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 turns. The muscles used in these movements are used to help the dancer improve their core activators used in fouettes and pirouettes as well as their core abdominals that will be engaged during most turning combos.

Equipment:

• Jump Rope

• Use a Chair or Barre for support when doing leg raises and/or releves when needed
  
  

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 5/29/23 - 6/3/23

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

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

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

SUMMARY

This month is going to be focused on strength and cardio. 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. 

Our workout will also include a core workout we encourage you to do at least 2 times a week along with your other core workouts. You will perform lower back, hip flexor, and oblique strengthening exercises. 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