Make sure the right knee does not extend over the toes of the right foot. The left knee should be bent and as close to the ground as possible without touching. Repeat reps per leg for each set. The Power Kick is a great exercise for improving the Toe Touch. Performing the Power Kick with several variations will target specific muscle groups, all of which will help with higher jumps and better cheerleading stunts.
To perform a Power Kick that targets and strengthens the hips and glutes, stand with the legs together and the arms out to the sides in a T motion. Each hand should be in a closed fist, with the palms facing down. Begin by raising the right leg out to the side, bringing it up to or behind the right hand with toes pointed forward. To perform a Power Kick that targets the hips flexors, inner thighs, and hamstrings, stand with the legs together and the arms out to the sides in a T motion.
Begin by raising the right leg out to the side, bringing it up to or behind the right hand with toes pointed outward. This hurdler exercise, known as Open and Close the Gate, helps develop flexibility and strength in the hip flexors, glutes, and inner thighs. Hurdler exercises, like the Open and Close the Gate, promote good posture, range of motion, flexibility, balance, and stability. As the name suggests, there are two parts to the Open and Close the Gate exercise To open the gate, begin by standing with the legs together and the arms the sides.
Raise the right knee in front to form a 90 degree angle. Slowly rotate the knee outward and back down to its original position. To close the gate, perform the exact same sequence as opening the gate, only backwards. Raise the right knee in a 90 degree angle out to the side and slowly rotate it back into a forward position to complete the exercise. The following exercises are designed to target the glutes with some hamstring benefit. Basically, it was difficult. I decided to do a warm up before which made it a little easier.
Especially because I lowered the difficulty for my first day. I did everything as she did, except, I did like of the movements focusing on my lower body legs in air but upper body relaxing.
Overall, it was easier and I kept encouraging myself. I would say that you should take breaks and drink lots of water before, and during the workout. I will go back in 2 weeks and tell you about my flat belly i hope and about my weight now Day 6 Coming off of the active rest day, I feel like this workout kicked my butt!! Anyone else or am I just really unfit haha?! Is this like only me but I do u always look at the time to see how much left or the progress bar too see if its moving I do dat all da time So we only need to do 10 mins workout a day?
People who lost weight did u add any extra excersices? Im so confused, this seems too easy to actually lose weight. Excellent video Gabi! My 8 year old flyer will finally get those stretches in and be much better at stunting! All the best everyone! Day 6 Done! Hated up and down planks Day 2: was motivated and got through it Day three: was very sore so it was hard.
Will the programm help my hip dips also?? Day 1: Weight 63kg Would it be okay if I took a few days off 5 in this case to rest before I start the next one?
Can you give me some advice ms. I love your body. You are the reason why I have motivation in my self because I like the same as your body. I am not a cheerleader, but I have always wanted to be one. I like doing these exercises though. Leave a comment about your progress guys!
Anyone else like 10 days later and still flailing around on corkscrews. How does she look like that?! Thanks for all your help! I love these. On paper this doesnt sound bad, my arms are thin, my legs look decent. But all the entra weight went directly to my stomach. Me…: Day 1: okay, i can do it. Day 5: not today too.. There is more definition to my abs but obviously no six pac.
Enjoy the new program! Can anybdy plss tell me how to follow dis plann.. Is the whole 1hr video to b performed evryday.. O only one set of workout everyday.. Like in the first day am i only going to do the first 10 exercises? The 3minsmins? Then the next day i will continue where i stopped and finish it? Anyway, I will just have to update all throughout this workout.
And see if anything changes. D2 W1. D3 W1. D4 W1. D5 W1. D6 W1. Ty so much for this video Jess. I am new in a cheerleader team and this is a great exercise for home. Gonna start this!!! This is really good! Tried this just now and my sweat flows like a waterfalls. Thanks for sharing.
Will try to keep the whole 2 weeks program. Stay safe and God bless. Hi mam! Can you program a low to medium intensity workout too? I love gabi and all the things she does as a all-star cheerleader. Going to finally try itt! Hi Emi! Hello Gays! I have done this exercise. Thank you emi sister. Thank your sister for the great camera operator: Great job on the video!
Keep it up girl, you are the best! I just finished mine today,, I am definitely going for the next challenge, they are all doable although the first day may seem difficult. Hey Alyssa! I was just wondering which tofu you use I know there are different types like silken? Hi Emi, Thanks for this workout plan. Can you please tell me that how many sets of each day exercises we should do?
I started it today again and hoping to continue it for at least 2weeks and get some results. My current weight is 63 and I am try to eat healthy from last 2 weeks. DAY 1done. Is anyone like me and just did this whole workout in one day? Love your workouts! Does anyone know if it still has results if I do it every other day? Writing this as a written promise to myself! Wish me luck! This is my first time making it through the whole video, I base but I am gonna work out and once we can stunt I am going to go to stunt classes to that maybe one day I can fly!
I was NOT flexible at all and now i have my needle and hyper extended body positions. I am from India all Indian YouTubers give this video link only for workouts. Really it worked thanks for sharing. Do as many as you can for 30 seconds, have a 15 second rest and switch to the next.
I have practice tomorrow. I also cheer for striped pythons at United cheerleading in Colombus. I just made my schools cheer team and it is my first time doing cheer. My mom is trying to find me shorts to put under my uniform. Were should I get a good pair of shorts? BTW I get my uniform on monday. Does anyone else have this thing with their bad leg where the front splits are weirdly unaligned and you feel it in one side of the hip? Just pain no stretch?
You are my favorite cheerleader. So I just started working out yesterday to get rid of this Gut I got. My arms are skinny my legs can stand to be toned a lil more they do jiggle but not fat. So can you do workouts that DCC might do? This help a lot thank you so much I am just starting cheer because this video gave me the strength and confidence to do it!!! So the first day i did it i found it really helpful and it really helped but this is like my 6th day doing it and im actallu getting worse: any tips or maybe something u didnt mention that i could be doing wrong.
I just started doing most of these stretches once a day because i am trying to get flexible because im trying out for cheer in a little less than a month. I hope these stretches help me:.
I love this video! Can you have more workout video! How to get tight flat stomach like you and others cheer member! All of you have beautiful stomach and body, can you share with us the tips to get beauty body like yours!
I physically cannot do the last exercise. What has my life become…. Could you please make a at home walkover video! This was the most helpful video I have found on YouTube. When creating a college cheerleading workout plan, refer to the Centers for Disease Control and Prevention guidelines for exercise. Form a base for your routine with aerobic activity and muscle strengthening workouts.
To make your plan more cheerleading-specific, add some flexibility and balance training. The strenuous nature of cheerleading makes aerobic training an important part of your college cheerleading workout plan. Any activity that increases your respiration and pulse is aerobic; however, the higher the intensity of the activity, the more cardiovascular endurance you will build.
Running, rollerblading, and jumping rope are all very high intensity aerobic activities, but walking, biking, and hiking will also do the trick. Aim for at least one hour of aerobic activity five times per week.
You can do aerobic training every single day, if you desire. The elite level of stunting, jumping, and tumbling involved in college cheerleading requires a great deal of physical strength. Weight training will build the strength you need to perform difficult skills. Traditional weight training in the weight room is a good option; however, consider adding some sport-specific exercises as well.
Using a medicine ball, perform three sets of 12 repetitions of each of the following stunting motions: elevator, extension, toss to hands and ground-up stunts.
0コメント