Workouts

Stunt Position Specific Workouts

Flyers

Core not squeezed?

plank hold w/ 10 shoulder taps (hips don't move!)

Butt out?

glute bridges x20

Knees Buckling?

VMO wall squats x10
pistol squats x5 each leg

Bases

Base using back?

squat jumps x 10

Base arching back?

glute bridges x 20

Wobbly?

handstand, nose to wall, active shoulders x30 seconds

Hands not completely turned?

band extensions

Backspots

Arching?

glute bridges x20

Muscling up?

DB jump squat press x10

Wobbly?

handstand, nose to wall, active shoulders x30 seconds

Pulling/Pushing?

alt. leg jump lunge w/ DB extension

Instagram accounts you should know

@phsknightscheerPHS Cheerleading Instagram

@knightsofphsPHS Activities

@cheerkinkinesiology based exercises for all cheer skills

@coachlaincheer coach

@tumblecheftumbling broken down into pieces for progressions

@cheerconditioning.academytechnique and form help

@tyflipzztumbling coach sharing tumbling drills

@tumbledoctortumbling inspiration and drills

@cheer_iqstunting and tumbling tips

Warming Up

Waka Waka

Dynamic Stretching

Athletico Training - Cheer Specific

Despite best efforts, injuries, sprains, strains, etc can happen in athletics. Athletico has provided preventative, and reactive resources to help our athletes stay at their best

PHS Cheer Lecture Flyer 2021.pdf

PHS Cheer - Upper body exercises.pdf

PHS Cheer - Lower body and core exercises.pdf

High Intensity Circuit Training

In these high intensity workouts you will complete 4 rounds of 7 minutes each. There are two circuits, each to be completed twice. To begin, set a 7 minute timer and complete the exercises in circuit 1 in order, moving through the four exercises. When you finish the four exercises, begin again, repeating until the 7 minutes is up. You will complete each circuit for 7 minutes, two times each. This totals 4 circuits or 28 minutes. In between each circuit take a 30-90 second break to rest and drink water as needed. You should complete only 1 workout per day, and aim for 3 different workouts per week, with walks/jogs/stretching in between workout days.

Legs and Cardio 1

Circuit 1

Jump Squats - 15 reps

Squats - 15 reps

Walking Lunges - 24 reps (12 per leg)

Knee Ups - 24 reps (12 per leg)

Circuit 2

X Jumps - 16 reps (8 per leg)

Burpees - 10 reps

Weighted Step Ups - 24 reps (12 per leg)

Medicine Ball Squat Press - 15 reps

Arms and Abs 1

Circuit 1

Push Ups - 15 reps

Medicine Ball Squat Press - 15 reps

Lay Down Push Ups - 15 reps

Tricep Dips - 15 reps

Circuit 2

Mountain Climbers - 40 reps (20 per leg)

Ab Bikes - 40 reps (20 per side)

Sit Up with Twist - 30 reps (15 each side)

Straight Leg Sit Ups - 15 reps

Full Body 1

Circuit 1

Medicine Ball Squat Press - 15 reps

Knee Ups - 30 reps (15 per leg)

Ab Bikes - 40 reps (20 per side)

Walking Lunges - 24 steps (12 per leg)

Circuit 2

Burpees - 10 reps

Straight Leg Sit Ups - 15 reps

Weighted Step Ups - 30 reps (15 per leg)

Push Ups - 15 reps

Legs and Cardio 2

Circuit 1

Burpees - 10 reps

Jump Lunges - 20 reps (10 per leg)

Knee Ups - 24 reps (12 per leg)

Sumo Squats - 15 reps

Circuit 2

Jump Rope - 2 minutes

Walking Lunges - 24 steps (12 per leg)

Raised Reverse Lunges - 30 reps (15 per leg)

Jump Squats - 15 reps)

Arms and Abs 2

Circuit 1

Weighted Squat Clean and Press - 15 reps

Tricep Dips - 15 reps

Commandos - 24 reps (12 each side)

Pike Up - 20 reps

Circuit 2

Sit Ups - 20 reps

4 Mountain Climbers + 1 Push Up - 15 rounds

Leg Raises - 15 reps

Lay Down Push Ups - 15 reps

Full Body 2

Circuit 1

Burpees - 10 reps

Jump Lunges - 30 reps (15 per leg)

Lay Down Push Ups - 15 reps

Sumo Squats - 15 reps

Circuit 2

4 Mountain Climbers + 1 Push Up - 15 reps

Pike Ups - 15 reps

Jump Rope - 2 minutes

Commandos - 24 reps (12 per side)

Legs and Cardio 3

Circuit 1

Sumo Jump Squats - 15 reps

Weighted Wide Squats on Bench - 15 reps

Burpees - 15 reps

Weighted Step Ups - 30 reps (15 per leg)

Circuit 2

Jump Lunges - 15 per leg

Medicine Ball Crab Walk - 15 steps

Weighted Walking Lunge - 24 steps (12/leg)

Jump Rope - 2 minutes

Arms and Abs 3

Circuit 1

10 mountain climbers + 2 push ups - 8 rounds

Leg Raise with Hip Raise - 15 reps

Laydown Push Ups - 15 reps

Weighted Bent Leg Jackknifes - 15 reps

Circuit 2

Weighted Squat Clean and Press - 15 reps

Decline Push Ups - 15 reps

Tricep Dips (feet raised) - 15 reps

Commandos - 24 reps (12 each side)

Full Body 3

Circuit 1

Mountain Climbers - 50 reps (25 each side)

Weighted Bent Leg Jackknifes - 15 reps

Jump Rope - 3 minutes

Pike Ups - 15 reps

Circuit 2

Burpees - 15 reps

Raised Leg Sit Ups with Twist - 30 reps

Ab Bikes - 40 reps

Leg Raises - 15 reps

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