Warm Up Duck walks Bear walk Inch worms Frog jumps

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1 Warm up Program Purpose: Anaerobic sport prepare heart to do slow controlled movement combined with explosive movement (alternately). Perfect form in order to create right muscle memory. Heating core temperature Range of motion, stretching around joint to create room for movements, do NOT extend or overextend /increasing range of motion (bli vigare) in pre-warm up (splits and such) To be performed before each workout. Warm Up Duck walks Bear walk Inch worms Frog jumps Range of motion Wrist Circles + Hands Up/Down and In/Out Neck Circles + look up/down, ear to each shoulder, look over each shoulder Shoulders Circles Runners stretch R+L Splits R+L (max 30 sec, be careful, stronger can do longer) Elephant trunk Mad cat Glut Activation: Choose two of the following exercises and choose different ones each day - Side lying leg raises - Standing side leg raises (knees to the front) - Standing back leg raises (keep the spine neutral) - On hands and knees: Bent leg raises to the side and back (keep spine neutral, rest of body remains still) 30 Jumping Jacks Day 1: Running Warm Up Program 30 minutes of Running: Choose an interval time that works best for you (CHOOSE JUST ONE): Run 1 min, walk 1 min (Repeat 15 times) Run 2 min, walk 1 min (Repeat 10 times) Run 3 min, walk 1 min (Repeat 8 times) Run 4 min, walk 1 min (Repeat 6 times) Run 5 min, walk 1 min (Repeat 5 times)

2 Run 5 min, jog 1 min (Repeat 5 times) Run 8 min, jog 2 mins (Repeat 3 times) Work to progress throughout the summer! Challenge yourself. Flexibility Purpose: To increase range of motion in desired directions using controlled static stretching. Splits (all 3 ways) 1 min each way Straddle side stretch 30 sec each side Straddle Stretch 1 min Arm Stretches 20 sec o Chest opener o Arm across chest o Bent arm overhead Bridge 30 sec Pike 30 sec Side Pike - 30 seconds each way High kneeling bridge - 30 seconds Pigeon - 30 seconds each way Lying on back, cross leg over body - 30 seconds each leg Day 2 Warm Up Program Shapes (Body Positions for Tumbling): Purpose: Encourage proper shaping and help with body positioning for tumbling. Ball Rolls - 30 seconds: Choose the step that you are able to complete with proper technique for 30 seconds. - Step 1: candle stick position, rolling on the back to sitting, using stomach muscles to hold the body in a ball, head neutral, arms cover the ears the entire time, knees and feet together - Step 2: candle stick position, rolling on the back to standing on both feet, make sure to keep form strong like above - Step 3: candle stick position, rolling on the back to standing on one foot, keep form strong as above and also ensure knee tracks directly over the second toe Hollow Body - 30 seconds: Choose the step that you are able to complete with proper technique for 30 seconds. - Step 1: lying on the back, legs bent with feet on the floor, make a double chin, arms by your sides, activate core as your breathe out, lift shoulders and head off the floor. Watch your stomach. If your stomach pops out, reset your position from the beginning.

3 - Step 2: as above but lift one bent leg at a time and then straighten it out. Switch legs and repeat. Check to make sure your core is activated between each leg lift. - Step 3: as above but lifting both bent legs and holding - Step 4: as above but lifting both straight legs and holding - Step 5: as above but lifting both straight legs, arms cover the ears and hold Mermaid Body - 30 seconds Lie on stomach, arms cover the ears but shoulders relaxed away from the ears, straight legs, lift belly button gently from the floor, squeeze bum, lift chest and legs off floor and hold. Breathe. Straight Body - 30 seconds: - Handstand with stomach towards the wall. Activate core, pull shoulders away from the ears, squeeze bum (roll hips under) and make a double chin. Try to have only nose and toes on the wall. Upper Body Strength Purpose: Using proper technique to build strength and stability for stunts and tumbling. 30 seconds each exercise, rest 30 seconds between each exercise, repeat 3 times. Focus in on technique, not number of repetitions. If you lose your proper technique, stop the exercise, reset your position and continue. Lynn's Push Up: Proper technique includes keeping hands close to body, elbows in the entire time, shoulder blades tucked like angel wings, chin tucked in and activate core. Only go as low as your able to keep shoulder blades tucked and shoulders away from ears. Do it with eyes closed if unsure of shoulder position. Choose the step that you are able to complete with proper technique for 30 seconds. Step 1: from the knees Step 2: from the toes Plank (from the hands): Proper technique includes starting on all fours with hands in front of shoulders, shoulder blades tucked like angel wings, chin tucked in and activate core. Keep back straight and lift knees up off the floor, keeping shoulder blades tucked and core activated as you breathe. Triangle Push-ups: Proper technique includes starting with hands (forming a triangle with thumb and index finger) and feet on the floor and bottom pointing up to ceiling like a mountain. Up onto your toes, tuck shoulder blades like angel wings and shoulders away from ears, arms must cover ears. End position is top of the head close to the floor. Only go as low as you are able to keep shoulders blades tucked and shoulders away from ears. Tumbling Technique Purpose: Transfer proper technique from exercises above to basic tumbling elements

4 Choose 3 elements from the list below and repeat 3 times each Concentrate on tucking shoulder blades like wings, shoulders away from ears, chin tucked, core activated and arms must cover ears: - Handstands - Cartwheels - Back walk over - Front walk over Routine Fitness Purpose: To condition body for demands of a cheerleading routine. Build strength in body for stunting and tumbling. Repeat the following exercises for 3 minutes. 20 squats: keep knees over second toe, chest up, stick bum back as you squat 10 frog jumps: land with control, knees apart, touch floor and jump with arms down 30 high knees: keep body upright, no arch in the back, no leaning back, bring knees up level with the hips 2 minutes rest Repeat 3 times Flexibility Purpose: To increase range of motion in desired directions using controlled static stretching. Splits (all 3 ways) 1 min each way Straddle side stretch 30 sec each side Straddle Stretch 1 min Arm Stretches 20 sec o Chest opener o Arm across chest o Bent arm overhead Bridge 30 sec Pike 30 sec Side Pike - 30 seconds each way High kneeling bridge - 30 seconds Pigeon - 30 seconds each way Lying on back, cross leg over body - 30 seconds each leg Day 3 Warm Up Program

5 Shapes (Body Positions for Tumbling): Purpose: Encourage proper shaping and help with body positioning for tumbling. Ball Rolls - 30 seconds: Choose One Step 1: candle stick position, rolling on the back to sitting, using stomach muscles to hold the body in a ball, head neutral, arms cover the ears the entire time, knees and feet together Step 2: candle stick position, rolling on the back to standing on both feet, make sure to keep form strong like above Step 3: candle stick position, rolling on the back to standing on one foot, keep form strong as above and also ensure knee tracks directly over the second toe Hollow Body - 30 seconds: Choose One Step 1: lying on the back, legs bent with feet on the floor, make a double chin, arms by your sides, activate core as your breathe out, lift shoulders and head off the floor. Watch your stomach. If your stomach pops out, reset your position from the beginning. Step 2: as above but lift one bent leg at a time and then straighten it out. Switch legs and repeat. Check to make sure your core is activated between each leg lift. Step 3: as above but lifting both bent legs and holding Step 4: as above but lifting both straight legs and holding Step 5: as above but lifting both straight legs, arms cover the ears and hold Mermaid Body - 30 seconds Lie on stomach, arms cover the ears but shoulders relaxed away from the ears, straight legs, lift belly button gently from the floor, squeeze bum, lift chest and legs off floor and hold. Breathe. Straight Body - 30 seconds: - Handstand with stomach towards the wall. Activate core, pull shoulders away from the ears, squeeze bum (roll hips under) and make a double chin. Try to have only nose and toes on the wall. Lower Body Strength Purpose: Using proper technique to build strength and stability for stunts and tumbling 30 seconds each exercise, rest 30 seconds between each exercise, repeat 3 times. Focus in on technique, not number of repetitions. If you lose your proper technique, stop the exercise, reset your position and continue. Squats Feet hip width distance apart, arms straight out in front, shoulder blades tucked like angel wings, shoulders relaxed away from ears, activate core and chest upright. Start the squat by sticking bum back, bend the knees, weight through the heels, equal weight on both sides (close eyes if unsure). Knees must go over the second toes. Push up through heels, squeeze buttocks, keep core activated, shoulders relaxed and a slight bend in the knees at the top (do not lock the knees). Lunges Choose the step that you are able to complete with proper technique for 30 seconds.

6 Starting Position: standing with feet hip width apart Step 1: Static Lunges: step forward, maintain hip width distance with feet and lunge up/down with a straight back, bottom tucked under, back knee drops close to floor and front knee must go over the second toe. 30 seconds on each leg Step 2: Forward stepping Lunges: step forward, maintain hip width distance with feet and lunge down/up, step back and step forward with the other leg. Maintain a straight back, bottom tucked under, back knee drops close to the floor and front knee must go over the second toe. 30 seconds total Step 3: Walking Lunges: starting position as above. Must be able to maintain proper technique in Step 2 to do this exercise. 30 seconds Single Leg Squats Step 1: use wall to help with balance. Stand upright, take one foot off the ground, activate core, stick bottom back, bend knee and squat down. Knee must go over second toe, only go as low as you can maintaining proper technique. Your other leg can be bent back behind or straight out in front. Use the wall for balance less and less as you get stronger, move to Step 2 when ready. 30 seconds each leg Step 2: Position as above but must be balanced on one leg before beginning squat. Only go as low as you can maintaining proper technique. 30 seconds each leg Explosiveness Training Purpose: Transfer proper technique from exercises above to explosive movements 30 seconds each exercise, rest 30 seconds between each exercise, repeat 3 times. Focus in on technique, not number of repetitions. If you lose your proper technique, stop the exercise, reset your position and continue. Squat Jumps Starting position: feet hip width distance apart, arms by your side, shoulder blades tucked like angel wings, shoulders relaxed away from ears, activate core and chest upright. Start the squat by sticking bum backwards, bend the knees, weight through the heels, equal weight on both sides, knees must go over the second toes and arms go back as you squat. Explode up with a jump, arms swing upwards (stopping at the ears), keep core activated and shoulders relaxed. As you land, absorb through the toes and then the heels, bend the knees (knees must be over second toes) and stick the bum back. This is your starting position. Repeat. T Jumps Starting position: start clean, shoulder blades tucked like angel wings, shoulders relaxed away from ears, activate your core. Using the Twisters jump prep perform T jumps. Focus on relaxing the shoulders away from the ears as your arms go up and when hitting the T position. Keep legs squeezed together though out movement and absorb the landing.

7 Single Leg Jumps Step 1: Single leg hops: swing arms through movement, landing and exploding with a bent knee. Must be balanced on one leg before the next hop. 30 seconds each leg. Step 2: Single leg box/stair jumps: as above but jumping up to a height of centimetres, landing on one leg (bent knee) on box, then jump off with the same leg and land in a squat position on two feet. 30 seconds each leg. Core Purpose: to build core (deep abdominals) strength to protect spine and provide stability for stunts and tumbling. Slow Mountain Climbers Starting position: on all fours, hands in front of shoulders, shoulder blades tucked like angel wings, shoulders relaxed away from ears, core activated, neutral spine. Lift up into plank, bring shoulders over hands, keep shoulder blades tucked and core activated. Slowly bring one knee to same elbow, keep hips still and back flat throughout entire movement. Switch legs. Begin at 10 reps per leg and progress by the end of the summer to 20 reps each leg with proper technique! Crossover Mountain Climbers Starting position: as above. Exercise is as above, except bring knee to opposite elbow with control, keep hips still and back flat throughout entire movement. Switch legs. Begin at 10 reps per leg and progress by the end of the summer to 20 reps each leg with proper technique! Hip Raises Starting position: lie on your back, relax shoulder blades into the floor, relax neck and arms, bend your knees, bring your heels as close to your bum as possible. Choose one of the following exercises: 1. Activate core as your breathe out, squeeze your buttocks together and push through your feet and lift the hips off the ground. Lift as high as able, without arching the lower back or losing core activation. Full lift = knees, hips and shoulders are in a straight line. 15 reps with proper technique. If unable to complete these, then progress over summer to be strong enough to achieve this. 2. Pulses - at the top of your lift, hold and do controlled pulses, dropping buttocks and squeezing and lifting. Maintain core throughout. Must not feel tension/pain in lower back. 20 reps. 3. Hip Drops - at the top of your lift, hold, drop one hip down, squeeze that buttock and lift the hip back up to a level pelvis, then switch sides. Must not feel tension/pain in lower back. 20 reps in total. V-Snaps Starting position: lie on your back, relax shoulders away from the ears, activate core, squeeze

8 legs together, make a double chin. Think about lifting upper body and lower body equally with only bum touching the floor at the top of the exercise. Keep core activate and double chin at the top. Lower down in a controlled manner with the same technique, all the way to the floor, reset your starting position and repeat. Choose one of the following exercises and perform 15 reps with proper technique. Step 1: Arms by side, bent legs. Step 2: Arms covering the ears throughout movement, bent legs. Step 3: Arms by side, straight legs. Step 4: Arms covering the ears throughout movement, straight legs. Flexibility Purpose: To increase range of motion in desired directions using controlled static stretching. Splits (all 3 ways) 1 min each way Straddle side stretch 30 sec each side Straddle Stretch 1 min Arm Stretches 20 sec o Chest opener o Arm across chest o Bent arm overhead Bridge 30 sec Pike 30 sec Side Pike - 30 seconds each way High kneeling bridge - 30 seconds Pigeon - 30 seconds each way Lying on back, cross leg over body - 30 seconds each leg

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