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Cheer Workout

This document outlines a comprehensive workout plan including a warm-up, strength exercises, jump-specific stretching, and a cool-down. It emphasizes the importance of consistency, gradual intensity increase, proper form, and hydration for effective training. The strength workout consists of bodyweight exercises such as squats, lunges, push-ups, and planks, along with specific stretches to enhance jump performance.

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197530
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93 views2 pages

Cheer Workout

This document outlines a comprehensive workout plan including a warm-up, strength exercises, jump-specific stretching, and a cool-down. It emphasizes the importance of consistency, gradual intensity increase, proper form, and hydration for effective training. The strength workout consists of bodyweight exercises such as squats, lunges, push-ups, and planks, along with specific stretches to enhance jump performance.

Uploaded by

197530
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd
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Warm-up (5-10 minutes)Before starting, make sure to warm up with dynamic movements

to get the body ready. Try this:


• Jumping Jacks – 2 minutes
• Arm Circles – 1 minute (30 seconds forward, 30 seconds backward)
• Leg Swings – 1 minute (forward-backward and side to side)
• Add a 5 down to help control breathing

Strength Workout (Repeat 2-3 times)


1. Bodyweight Squats
• Stand with your feet shoulder-width apart, keeping your chest up and
back straight. Bend your knees and lower your hips back as if you're sitting down
in a chair. Keep your knees behind your toes. Rise back up to starting position.
• Reps: 12-15
• Rest: 30 seconds
2. Lunges
• Step one foot forward, lower the back knee toward the floor, and keep
the front knee aligned with your toes. Push back to standing position and switch
legs.
• Reps: 10-12 per leg
• Rest: 30 seconds
3. Push-ups
• Start in a plank position with hands slightly wider than shoulder-width
apart. Lower your chest to the floor and push back up to starting position. If
regular push-ups are too hard, modify by doing knee push-ups.
• Reps: 8-12
• Rest: 30 seconds
4. Plank
• Lie on your stomach, then lift up onto your forearms and toes, keeping
your body straight. Engage your core and hold the position.
• Time: 30-45 seconds
• Rest: 30 seconds
5. Glute Bridges
• Lie on your back with knees bent and feet flat on the ground. Lift your
hips toward the ceiling, squeezing your glutes at the top, then lower back down.
• Reps: 12-15
• Rest: 30 seconds
6. Superman Hold
• Lie face down on the floor, extend your arms and legs. Lift both arms
and legs off the ground, holding this position while engaging your lower back.
• Time: 20-30 seconds
• Rest: 30 seconds

Jump-Specific Stretching (For Better Jumps)


Stretching and flexibility are key for increasing jump height and improving form.
1. Hamstring Stretch
• Sit on the floor with one leg extended and the other leg bent with the
foot touching the inner thigh. Reach for your toes on the extended leg, keeping
your back straight.
• Hold: 20-30 seconds per leg
2. Hip Flexor Stretch
• Start in a lunge position with one foot forward and the other knee on
the ground. Push your hips forward to stretch the hip flexor.
• Hold: 20-30 seconds per leg
3. Quad Stretch
• Stand and grab one ankle with your hand, pulling your heel toward your
glute while keeping your knees together.
• Hold: 20-30 seconds per leg
4. Calf Stretch
• Stand facing a wall, place one foot behind you, and press the heel down
towards the ground, keeping your back leg straight.
• Hold: 20-30 seconds per leg
5. Seated Straddle Stretch
• Slowly reach forward with both hands toward one foot, then toward the
other foot, and hold the stretch in the middle.
• Hold: 20-30 seconds for each hand placement

Cool Down (5 minutes)


After the workout, finish with a gentle cool-down:
• Walking in place – 1-2 minutes
• Gentle stretching – Focus on any areas that feel tight, like
hamstrings, quads, and calves.

Tips for Success:


• Stay consistent: Do this workout 3-4 times a week.
• Gradually increase intensity: As you get stronger, try adding more
reps, sets, or even adding light weights if available (like water bottles).
• Focus on form: Proper technique will help you avoid injury and make you
stronger.
• Hydrate: Always drink water before, during, and after your workout.

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