Workouts

White Buffalo Cheer Workout Summer 2014

Stretch Routine- This will be the daily stretch routine. Learn it well because everyone will take turns leading it during practice. Contact me if there is something that doesn’t make sense to you!

1.     Feet together, bend over and touch your toes. Work towards your palms touching the floor. Knees need to be straight.

2.     Move feet apart, wider than your shoulders. Hands on your right foot, and pull your chest towards your leg. Stand up and repeat on the left side.

3.     Sit in a straddle position. Flex your feet, reach your left hand up and over your head while trying to grab your right foot. Your body should still be facing forward while you are leaning over your leg. Switch, and do the left side.

4.     Remain in straddle, point your toes. This time you will lay your chest on top of your right knee, trying to flatten your body on top of your leg. Switch, and do the left side.

5.     Sit in butterfly position. Try to flatten your body on top of your legs as much as possible.

6.     Pull your legs into a tight butterfly position. Flatten your body again.

7.     Front lunge position. Right leg bent at 90 degrees, left leg straight behind you. Hands should be on the floor (they can be on either side of your leg, or both on one side. I find both on one side to be most comfortable.) YOUR KNEE MUST BE DIRECTLY OVER YOUR ANKLE.  ß This is really important! You don’t want to be to far forward or backwards.

8.     Pull your body back so you look like a swan. Sit on your left leg, while you straighten out your right (front) leg. Flatten your chest and arms over your body.

9.     Return to lunge position. Then switch legs and repeat steps 7 & 8 on your left side.

10.  Sit down. Cross your left elbow over your right knee as you look behind you. Right hand should be supporting your weight on the floor. Switch for the other side.

11.  Sit on your knees, and stretch your wrists. Put your palms on the floor and rock gently and SLOWLY back and forth. Then switch so the back of your hands are on the floor and fingers are pointed towards you.

12.  Stand up. Dig your right foot and rotate it in outward circles. At the same time take your left hand and place it on your right elbow, pull your right arm against your chest. Switch arms and feet to repeat on the other side.

13.  Put your arms over your head, put your left hand on your right elbow and pull towards your head. At the same time rotate your ankle in inward circles. Switch arms and feet and repeat for the other side.

14.  Gently and slowly roll your head back and forth from one should to the other.

15.  Stretch anything else you need! You should be warm enough now to work on your splits! Do your left, right, and middle splits. Don’t forget to point your toes!

EVERYONE needs to practice heel stretches, scorpions, arabesques, and liberties on both legs.  This is especially important for flyers. But everyone’s jumps, body control, and flexibility will benefit from these stretches.

In ALL jumps your chest and head needs to be up. We want to see your face! Plus, jumping with your head and chest down will only make your jumps look lower! Keep your chest and head tall will create the illusion of better jumps. ALWAYS POINT YOUR TOES!! 

Daily Workout – Needs to be done at least 5 times a week!  Stretch before, and after. Combined with stretching you could get this all done in about 30 minutes once you’re familiar with the routine.

When working out always make sure to hydrate properly. Feel free to add more to your workout. Make sure you are pushing yourself the right amount. Start with all the lower numbers and build up your endurance. Add more than the numbers I gave if you have worked up your stamina. We will be able to tell at the first practice whether you have been doing your workouts or not!

Jumps – Start with 5 of each and build your endurance. When practice starts you will be expected to do 10 of each jump. They’ll get easier the more you do them!

5-10 Tuck jumps

5-10 Toe Touches

5-10 Right Side Hurdlers

5-10 Left Side Hurdlers

*It would be great for you to practice left and right front hurdlers. This is not required, but it would definitely help your other jumps!

Bodyweight Exercises – I will be making videos of all this for you so you know what everything is!

10-15             V-Ups

10-15             Straddle Ups

10-15             Lunges (each side)

10-15             Squats

10-15             Pushups

10-15            Right Leg Lifts

10-15             Left Leg Lifts

10-15             Both Leg Lifts

30 second – 1 minute Plank

30 second – 1 minute Wall Sit

Cardio – Lots of options here!  Running, jogging, dancing, workout videos, whatever you decide.  Practicing our dances for at least 2 songs will be a great way to condition your body for games and practices!

Additional Options – handstands (both against the wall and without support), should taps in a handstand position, Russian twists, burpees, mountain climbers, jumping jacks, tricep dips, calf raises, or crunches.

If you have questions you may contact Ms. Preston at melissa.s.preston@gmail.com. I check daily, so I’ll get your questions!