Conditioning

You should be stretching EVERY DAY! Do it while you watch TV or read a book.

As a member of the 2019-2020 cheer team, you are agreeing to complete the following conditioning routine 2-3 times per week on your own.

  • Do a full stretch of upper and lower body before you begin
  • Run in place for count of 25
  • 8 Burpee push ups
  • 25 Tuck jumps
    • Arms in high V. Continuous- don’t jump in between.
  • 8 Standing Kicks each leg
  • 8 Lie Down Toe Touch Position Kicks
    • Lay on the floor, try to kick the floor behind your shoulder
    • 8 each leg
  • 8 Lie Down Toe Touch Reaches
    •   Both legs at the same time. Arms start behind your head, move to toe touch position in front of your legs, body comes up in a sit-up position
  • 8 Spread Eagle Jumps
    • Hands on hips, knees together. Legs go apart in an X.
  • 8 partner toe touches
    • If you have a partner, if not you can skip this.
    • Grab wrists of the person behind you.
    • Show the inside of your thigh, don’t kick or bend legs. Your knees should not be towards the audience, they should be back and behind you (imagine the on-the-floor exercise)

REPEAT EVERYTHING ABOVE BEFORE CONTINUING!

  • 5 Herkie Jumps
  • 5 Toe Touches
  • 5 Hurdler Jumps
  • Lunges
    • (the length of a half basketball court, down and back)
  • 8 Push ups
  • 8 Push ups bringing in one leg at a time. Repeat other side.
  • 8 center crunches
  • 8 lateral crunches left
  • 8 lateral crunches right
  • 8 center crunches
  • 8 Combo crunches
    •  arms flat each side (side, center, side, crunch)
  • 8 full sit ups
  • 8 tuck-extensions
    • Flat on back, pull into tuck position, flatten out arms above your head.
  • Glute Workout
    • On hands and knees. 8 of everything on each side. Repeat whole routine twice.
    • Fire hydrant side
    • Fire hydrant behind you, foot to ceiling
    • Kick to the side, toe towards front wall
    • Press up leg straight
    • Circle both ways
    • Hold to side