Cheer Homework: Level 3

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

Right split: 45 seconds

Left split: 45 seconds

Middle split or variation: 45 seconds

Bridges: 2 x 15 seconds normal bridges

1 x 15 seconds on elbows

1 x 15 bridge rocks

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

Monday: ARMS

  • 3 x 15 wide arm push ups
  • 3 x 15 closed arm push ups
  • 3 x 10 diamonds
  • 3 x 15 tricep dips
  • 2 x 30 alternating shoulder taps
  • 2 x 10 clapping push up attempts

Cardio: Jog 15 minutes, minimum of 3 minute cool down walk

Tuesday: ABS

  • 4 x 25 regular crunches
  • 2 x 25 right oblique crunches
  • 2 x 25 left oblique crunches
  • 4 x 15 backwards crunches
  • 3 x 20 arch ups
  • 3 x 20 alternation arch ups/backward scissors

Cardio: Jog 5 minutes, rest while walking (~2 minutes), Run 2:30 minutes, rest while walking (~2 minutes), 30 second sprint, minimum of 2 minutes cool down walking

Wednesday: LEGS

  • 3 x 30 alternating squats (2 second hold) and squat jumps
  • 6 x 25 calf raises (one set per foot position)
  • Leg lifts: 20 each side and 20 middle
  • 10 leg kicks each side and each side to the front

Cardio: 1 minute running in place, 30 High V-T jumping jacks, 10 up/downs, 30 mountain climbers, 30 seconds high knees—no stopping, then 2 minutes walking. Repeat 3 times.

Thursday: ARMS

  • 3 x 25 push ups, your choice
  • 3 x 20tricep dips
  • 3 x 15 “gallon” curls on each arm
  • 30 plank up downs
  • 1 minute plank hold on elbows
  • 1 minute plank hold on hands

Cardio: Jog 15 minutes, minimum of 3 minute cool down walk

Friday: ABS

  • 3 x 30 alternating tuck up, V-Up, straddle up
  • 2 x 1 minutes hollow hold
  • 15 hollow arch rolls right
  • 15 hollow arch rolls left
  • 30 scissors
  • 2 x 20 bottom ups

Cardio: Jog 5 minutes, rest while walking (~2 minutes), Run 2:30 minutes, rest while walking (~2 minutes), 30 second sprint, minimum of 2 minutes cool down walking

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

  • 2 x 25 single leg squats
  • 2 x 30 second squat hold
  • 2 x 1 minute wall sit
  • 3 x 15 close leg squats
  • 2 x 30 lunges jumps each side
  • 2 x 15 Pike lifts

Cardio: 1 minute running in place, 30 High V-T jumping jacks, 10 up/downs, 30 mountain climbers, 30 seconds high knees—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 is not required (especially during breaks), but is highly encouraged. 1 extra credit point will be awarded for every 3 days completed (including cardio, stretching, and workout), totaling up to 2 extra credit points 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