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