Weekly Program


Workout 4/8/24 - 4/14/24

  • The Emma, 7 min Abs, Static Stretching w/ Emma - Monday or Tuesday

  • Dance Band Demo, Stretching w/ Anna  - Wednesday or Thursday

  • Turn Strength,  Hip Flexor and Core Combo - Friday or Saturday


In this month's 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 workout in the middle of the week will really help improve your stabilizers as well as improve flexibility.

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)


Cheer Workout 4/8/24 - the other 4/14/24

  • 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


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.