Where can I find a good workout for cheerleaders?!
Question: Where can I find a good workout for cheerleaders!?
Answers:
Prone elbow stand leg lift
Face the floor!. Distribute your weight evenly between your elbows and toes!. Keep your torso straight and rigid, and keep your bum down so your body is in a straight line!. Keeping your leg straight with your toe flexed up, raise one leg for a slow count of 10 repetitions, then raise the other!.
Supine elbow stand leg lift
Face up!. Distribute your weight evenly between your elbows and heels!. Keep your torso straight and rigid, and keep your bum up so your body is in a straight line!. Keeping your leg straight with your toe flexed up, raise one leg for a slow count of 10 repetitions, then raise the other!.
Prone handstand leg lift
Face the floor!. Distribute your weight evenly between your hands and toes!. Keep your torso straight and rigid, and keep your bum down so your body is in a straight line!. Keeping your leg straight with your toe flexed up, slowly raise one leg!. Do 10 repetitions, then switch legs!.
Supine handstand leg lift
Face up!. Distribute your weight evenly between your hands and heels!. Keep your torso straight and rigid, and keep your bum up so your body is in a straight line!. Keeping your leg straight with your toe flexed up, slowly raise one leg!. Do 10 repetitions, then switch legs!.
Lateral elbow stand leg lift
Distribute your weight between your elbow and the side of your foot!. Keep your torso straight and rigid, so your body is in a straight line!. Keeping your leg straight with your toe, flex and pointing down, slowly raise one leg!. Do 10 repetitions, then switch legs!.
Lateral handstand leg lift
Distribute your weight between your hand and the side of your foot!. Keep your torso straight and rigid, so your body is in a straight line!. Keeping your leg straight with your toe, flex and pointing down, slowly raise one leg!. Do 10 repetitions, then switch legs!.
Crunch
Lie down on your back, with your knees bent!. Lift your torso up off of the ground, make sure that your lower back is entirely off the ground, so that someone could stick their hand underneath your back!. Touch the tops of your knees!.
Back Hyper-Extensions
Lie on your stomach!. Extend your legs straight, clasp your hands behind your back!. Lift your legs and your torso off of the ground as high as you can simultaneously!. Make sure you lift your upper torso and your legs entirely off of the ground with each rep!.
Toe Touch Drills:
Start off by stretching out!. Make sure you are warmed up before you actually throw any jumps to avoid pulling or straining muscles!.
Next do 3 sets of leg lifts: sit in a straddle on the floor, hands are behind you for support (hands should be on the floor, under or near your tail), slightly lean back and lift both legs (about a foot off the floor), keep your legs STRAIGHT, WITHOUT your legs touching the floor lift them 10 times, release, count to 10 for a breather and repeat!. Do a total of 3 sets!. Leg lifts are hard but it will strengthen your legs and improve the height of your jumps!!!
After leg lifts we do side high kicks: arms in a T motion, with right leg kick 5 times, breather for for 5 seconds, switch to left leg 5 times!.
Ready to begin: Throw your toe touch, count 5-6-7-8, throw another, then repeat!. (I make my squad do 10)Www@Answer-Health@Com
Face the floor!. Distribute your weight evenly between your elbows and toes!. Keep your torso straight and rigid, and keep your bum down so your body is in a straight line!. Keeping your leg straight with your toe flexed up, raise one leg for a slow count of 10 repetitions, then raise the other!.
Supine elbow stand leg lift
Face up!. Distribute your weight evenly between your elbows and heels!. Keep your torso straight and rigid, and keep your bum up so your body is in a straight line!. Keeping your leg straight with your toe flexed up, raise one leg for a slow count of 10 repetitions, then raise the other!.
Prone handstand leg lift
Face the floor!. Distribute your weight evenly between your hands and toes!. Keep your torso straight and rigid, and keep your bum down so your body is in a straight line!. Keeping your leg straight with your toe flexed up, slowly raise one leg!. Do 10 repetitions, then switch legs!.
Supine handstand leg lift
Face up!. Distribute your weight evenly between your hands and heels!. Keep your torso straight and rigid, and keep your bum up so your body is in a straight line!. Keeping your leg straight with your toe flexed up, slowly raise one leg!. Do 10 repetitions, then switch legs!.
Lateral elbow stand leg lift
Distribute your weight between your elbow and the side of your foot!. Keep your torso straight and rigid, so your body is in a straight line!. Keeping your leg straight with your toe, flex and pointing down, slowly raise one leg!. Do 10 repetitions, then switch legs!.
Lateral handstand leg lift
Distribute your weight between your hand and the side of your foot!. Keep your torso straight and rigid, so your body is in a straight line!. Keeping your leg straight with your toe, flex and pointing down, slowly raise one leg!. Do 10 repetitions, then switch legs!.
Crunch
Lie down on your back, with your knees bent!. Lift your torso up off of the ground, make sure that your lower back is entirely off the ground, so that someone could stick their hand underneath your back!. Touch the tops of your knees!.
Back Hyper-Extensions
Lie on your stomach!. Extend your legs straight, clasp your hands behind your back!. Lift your legs and your torso off of the ground as high as you can simultaneously!. Make sure you lift your upper torso and your legs entirely off of the ground with each rep!.
Toe Touch Drills:
Start off by stretching out!. Make sure you are warmed up before you actually throw any jumps to avoid pulling or straining muscles!.
Next do 3 sets of leg lifts: sit in a straddle on the floor, hands are behind you for support (hands should be on the floor, under or near your tail), slightly lean back and lift both legs (about a foot off the floor), keep your legs STRAIGHT, WITHOUT your legs touching the floor lift them 10 times, release, count to 10 for a breather and repeat!. Do a total of 3 sets!. Leg lifts are hard but it will strengthen your legs and improve the height of your jumps!!!
After leg lifts we do side high kicks: arms in a T motion, with right leg kick 5 times, breather for for 5 seconds, switch to left leg 5 times!.
Ready to begin: Throw your toe touch, count 5-6-7-8, throw another, then repeat!. (I make my squad do 10)Www@Answer-Health@Com
Cardio CheerWww@Answer-Health@Com