Weekly Program

DANCE

Workout 11/29/21 - 12/4/21

  • The Emma - Monday or Tuesday
  • The Steamwheeler - Wednesday or Thursday
  • Tabata (2 Times) - Friday or Saturday

In this weeks program, dancers will get to experience any where from 8 to 15 minute quick short cardio workouts. 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.  

REMEMBER: Stretch those Hip Flexors

What You Will Need:

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

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 11/29/21 - 12/4/21

  • The Uplift - Monday or Tuesday
  • Tabata (2 Times) -  Wednesday or Thursday
  • The Liberty (for Flyers only) - Friday or Saturday
  • The Base Buster - Friday or Saturday

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.

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:

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

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