Weekly Program

DANCE

Workout 09/13/21 - 09/19/21

  • The Emma - Monday or Tuesday
  • Dance Band Workout - Wednesday or Thursday
  • The Hip Hopper - Friday or Saturday
  • OR
  • The Turn Strength - Friday or Saturday

In this weeks program, dancers will get to experience any where from 10 to 25 minute workouts. We have included both short intense cardio workouts and longer strength workouts. The short workouts will help get you competition ready while the strength workouts will help with your controlled and explosive movements. These workouts are great for both beginners and advanced athletes.

The workouts include dance specific combinations which will help the athlete improve their overall cardio respiratory endurance. Cardio respiratory training is an essential part of the physical training of a dancer. You need stamina to get through a choreography, especially if you’re dancing a very energetic style of dance, but cardio training is also important because it allows you to maintain proper technique throughout, which makes you less prone to injury.

What You Will Need:

Chair or a Box

Mini Band (Optional - Dance Band Workout can still be done without resistance)

***Remember technique is of the up most importance so focus on the fundamentals of the movement.

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

Complete 10 to 15-minutes of static stretching at conclusion of each workout as cool down.  Stretching bands are helpful for overall flexibility. 

CHEERLEADING

Cheer Workout 09/13/21 - 09/19/21

  • Base Buster - Monday or Tuesday
  • The Jumper - Wednesday or Thursday
  • The 200 - Friday or Saturday
  • Hip Flexor & Core Blast - Done 2 times a week after a workout.  (Leave 48 hrs. of rest)

This week is going to be focused on strength and mobility training. In this weeks workout, cheerleaders will get to experience any where from 15 to 20 minute non-stop strength workouts that will provide a good cardio workout. You will get a full body workout incorporating legs, hips, core, arms, shoulders, and ankles critical to tumbling. Dumbbells will be used so make sure you have weights that are appropriate for your strength and skill level.

You will notice that this month we will be concentrating on single leg movements that will help improve your jumps and leaps. 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. It is focused on helping you improve your toe touches. 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.

It is important to take time performing a proper dynamic stretching warm up with extra attention paid to hip flexor stretches.

What You Will Need:

Box or a Chair

Dumbbells (Optional)

It is important to take time performing a proper dynamic stretching warm up with extra attention paid to hip flexor stretches.

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

Complete 10 to 15-minutes of static stretching at conclusion of each workout as cool down. Stretching bands are helpful for overall flexibility.