Weekly Program
DANCE
Workout 11/27/23 - 12/3/23
The Jumper, Abs w/ Taryn 2, Static Stretching w/ Emma - Monday or Tuesday
Dance Lynle 1, Static Stretching - Wednesday or Thursday
The Hip Hopper, Abs w/ Tyran 1, Static Stretching w/ Tyran - Friday or Saturday
SUMMARY
In this month's 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 a 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 11/27/23 - 12/3/23
The Base Buster, Static Stretching w/ Emma - Monday or Tuesday
The Jumper, Static Stretching - Wednesday or Thursday
The 200, Static Stretching w/ Taryn - Friday or Saturday
Hip Flexor Core Combo do twice a week post workout
SUMMARY
This month 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.
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