Weekly Program
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