Tag Archives: cheer training bay area

Bay Area Cheerleaders – Competitive Team Home Work Out

17 Sep

Here are a few things to do at home everyday to keep in peak performance while outside of the training gym:

Pushups 20 – On toes, not knees and keep back straight
Pike Pushups 10 – Raise hips up in the air to make an inverted “V” while performing a push up.
Handstand Pushups 10 – Against a wall. Use spotter if necessary.
Arm Circles – Forward/Backwards 50 – Hit a “T” motion and use a very tiny and controlled motion to circle arms forward.
Handstand Hold –  minute 2 x 10 times Against wall.
Hollow Hold 10 x 2 minutes 2 Lie on back with arms extended overhead while “hollowing out” your body so abs are tight, feet and hands are not touching the floor. “Rock n Rolls” may be added (stay hollow roll).
Crunches 30 – With legs crossed in the air and hands behind head,perform a set up only going half way up. Use stomach
muscles for the crunch and not hands behind head to lift body.

Keep working every day and check back often to see other workouts. Remember team members, post a Vid #rawallstars and get your Training Points!