Cheer Homework: Level 1

Stretching (daily): Normal warm up stretches: straddle, pike, butterfly, arms/wrists/ankles, runners stretches and hamstring stretches (pre-splits)

Right split: 30 seconds

Left split: 30 seconds

Middle split or variation: 30 seconds

Bridges: 2 x 15 seconds normal bridges

1 x 15 seconds on elbows

All opening through shoulders; use wall as a guide if needed.

Monday: ARMS

2 x 15 wide arm push ups
2 x 15 closed arm push ups
2 x 15 diamonds
2 x 15 tricep dips
1 minute hold out
1 minute hold front
2 x 1 minute plank hold

Cardio: Jog 10 minutes, minimum of 2 minute cool down walk

Tuesday: ABS

2 x 15 regular crunches
2 x 15 right oblique crunches
2 x 15 left oblique crunches
2 x 15 backwards crunches
3 x 10 V-ups
3 x 15 hollow rocks
3 x 15 arch ups

Cardio: Jog 2:30 minutes, rest while walking (less than 2 minutes), Run 1:30 minutes, rest while walking (less than 2 minutes), 30 second sprint, minimum of 2 minutes walking

Wednesday: LEGS

2 x 15 squat jumps
2 x 20 calf raises
30 mountain climbers
1 minutes squat hold
Leg lifts: 10 each side and 10 middle
10 leg kicks each side and each front

Cardio: 30 seconds running in place, 30 seconds jumping jacks, 10 up/downs—no stopping, then 2 minutes walking. Repeat 3 times.

Thursday: ARMS

3 x 10 push ups, your choice
30 second arm bounces out, 30 second hold
30 second arm bounces front, 30 second hold
3 x 10 tricep dips
2 x 10 “gallon” curls on each arm
30 plank up downs
1 minute plank hold on elbows

Cardio: Jog 10 minutes, minimum of 2 minute cool down walk

Friday: ABS

2 x 10 V-ups
2 x 10 Tuck ups
2 x 10 Straddle ups
2 x 1 minutes hollow hold
15 hollow arch rolls right
15 hollow arch rolls left
30 scissors

Cardio: Jog 2:30 minutes, rest while walking (less than 2 minutes), Run 1:30 minutes, rest while walking (less than 2 minutes), 30 second sprint, minimum of 2 minutes walking

Weekend: LEGS (choose one day, other day off)

2 x 30 squats
2 x 30 second squat hold
2 x 1 minute wall sit
2 x 15 crab walks each side
2 x 15 lunges each side
2 x 10 Pike lifts

Cardio: 30 seconds running in place, 30 seconds jumping jacks, 10 up/downs—no stopping, then 2 minutes walking. Repeat 3 times.

Documentation: Please fill out the following chart for completion. Please put athlete name on the top. Each day is listed. Date in the top row, check boxes for cardio, stretching, and/or workout as applicable, then parents initials in the last box. Homework cannot be required during the break but is highly encouraged. 1 merit will be awarded for every 3 days completed (including cardio, stretching, and workout), totaling up to 2 merits per week. Additional documentation sheets to be provided upon request.

Monday Tuesday Wednesday Thursday Friday Weekend

Date
Cardio
Stretching
Workout
Initials

Monday Tuesday Wednesday Thursday Friday Weekend

Date
Cardio
Stretching
Workout
Initials