How to  Help your Cheerleader Improve Flexibility & Strengthen Their Core

How to Help your Cheerleader Improve Flexibility & Strengthen Their Core

Hey hey, listen up..I’ve got some insider secrets to share to help your cheerleader improve their flexibility and strengthen their core!

Now when we think flexibility, most of us think lower back, right? BUT did you know the key to increase flexibility in your lower back is to STRENGTHEN your core! You see, your lower back and core go hand in hand. You can’t improve flexibility in your lower back if you do not have a strong core.

So let’s start no strengthening our core to improve flexibility!

Here are a few favorite exercises to try!

*All videos for each exercise are found inside the CHEERFIT Club! CLICK HERE  to join the Club and get 24/7 access to hundreds of cheer workouts

Each of these exercises are specifically designed to help your cheerleader strengthen their core and build the strength they need to IMPROVE flexibility!

Say it with us, in order to improve flexibility you have to build STRENGTH! Strengthening those muscles that help increase your range of motion = improved flexibility!

So focus on strengthening your CORE (see workout above) and I promise, your flexibility will improve!

A strong core = advanced flexibility!

PS, if you’d like in on all the how-to exercise videos and weekly cheer workouts join the CHEERFIT Club and

become a CHEERFIT Ambassador!

And there you have it, How to Help your Cheerleader Improve Flexibility & Strengthen Their Core in 3,2,1…GO! Let me know your favorite tip, and share your flexibility tips in the comments below!

DANIELLE DONOVAN

is the go-to fitness expert for the cheerleading industry and founder of CHEERFIT (www.cheerfittraining.com). Danielle holds national fitness certifications through the American Council on Exercise and specializes in sports conditioning, youth fitness, and group fitness as it pertains specifically to cheerleaders. Danielle has been featured on NBC,Inside Cheerleading Magazine, FITNESS Magazine, Livestrong, Yahoo Beauty, NY Post, American Cheerleader Magazine and more. Through fitness, Danielle focuses on helping cheerleaders build the confidence, strength, and flexibility they need to reach their goals and prevent injury.

5 Tips To Boost Your Child’s Confidence In Tumbling Webinar

5 Tips To Boost Your Child’s Confidence In Tumbling Webinar

WELCOME

Hi there and welcome to this amazing training to learn my top 5 tips and advice to help your cheerleader build confidence in tumbling!  This webinar is just a sneak peek of some of the tips I’ve got for ya! So if you’re loving these tips, be sure to book your virtual one-on-one session with me today!

This video training is meant to empower you, inspire you, and give you the tools and guidance to help your cheerleader boost confidence!!

Click here for follow along blog post

TIME TO FEEL EMPOWERED:

Throughout this webinar, we’ll be reviewing my top 5 tips focusing on mindset, fitness, and empowerment! As you are watching the webinar be on the lookout for tips including:

  • TIP #1: Change the way YOU’RE thinking
  • TIP #2: Focus on SMILING
  • Tip #3: Focus on something completely random
  • TIP #4: Boost confidence through FITNESS
  • TIP #5: Empower your child

Leave a comment and let us know what your favorite tip was.

 

HERE’S WHAT TO DO NEXT:

If you loved this informational training, and you’d like even more great tips, I’m here to help! Book and one-on-one virtual call with me and together we will go through your child’s specific goals, review any challenges or concerns, and I’ll create a personalized action plan just for YOU and your cheerleader! Parents, remember I am here to support you and your cheerleader every step of the way!

Sound good? Click here to book your session.

 

July Workout Schedule

Happy July!

Time to get your workout on! We’ve got a little something for you each week. Check-in for new workouts, fit tips, motivation and more! We’ve got your weekly workout planned – all month long! This month we are focusing on JUMPS and covering all the fit tips, workouts, and exercises you need to take your jumps to the next level!

Stay tuned every Tuesday (workout party), Wednesday (weekly workout), and Thursday (fit tips on IG TV) for your fav’ CHEERFIT workouts! Join in and get all the video replays here.

 

CLICK TO PRINT

Loving all the workouts, fit tips, and motivation…and want even more?? We would love to invite you to join us and become the next CHEERFIT Ambassador! You’ll get 24/7 access to all our favorite workouts, become part of the CHEERFIT fam’ and get in on all the exciting Ambassador perks. 

Day 5: Your FAVORITE Flexibility Exercises

Hey hey!

I know, we can’t believe it’s day 5 of 5 either!!  You’ve been doing a-m-a-z-i-n-g! Look how much you’ve accomplished in only 5 days…so impressive!! Let’s finish day 5, strong…#cheerfitstrong! Are you ready to CRUSH IT??

Make today your favorite workout yet:
Look through the past 4 day’s workouts, pick your favorite exercise from each day, and BAM that’s your workout today!!!

And if you need a little inspiration, here are my favorite exercises from the Challenge.

Pro tip: Look at how much you’ve accomplished and how far you’ve come in just 5 short days! Be proud of yourself <3 We are SO PROUD of you!

Complete each exercise for 10 reps x 3 rounds. We’d love to see you getting your #cheerfitchallenge on and be there to root you on! Upload a workout selfie and tag us @cheerfittraining #cheerfittraining 🙌

EXERCISE 1: SIDE LUNGE KICKS

FOCUS AREA: hamstrings, core, lower back

WHY THIS IS GOOD FOR FLEXIBILITY: you are focusing on strengthening the main muscles that help increase your range of motion. With strong hamstrings (back of your legs), core, and lower back…you will be strengthening the muscles needed to increase flexibility

EXERCISE 2: IN & OUT CRUNCHES

FOCUS AREA: core and lower back

WHY THIS IS GOOD FOR FLEXIBILITY: oh this is one of our FAVORITE ab exercises because it really works that entire core area. Your core is your POWERHOUSE so if you want to advance flexibility and gain body control – focusing on your core is #1!

EXERCISE 3: PLANK JACKS

FOCUS AREA: hip flexors, core, shoulders, and power

WHY THIS IS GOOD FOR FLEXIBILITY: this exercise does it all! It’s a total body exercise that focuses on all the elements you need for jumps! This exercise will work your hip flexors and core and give you the power to advance your jumps.

EXERCISE 4: SPLIT SQUAT BALANCE

FOCUS AREA: power, core, body control, lower body

WHY THIS IS GOOD FOR FLEXIBILITY: this exercise not only builds power but also body control! The jumping lunge gives you the power and flexibility in your lower body, while the single leg balance really works your core and body control!

Loving everything about this Challenge so far..and want even more?? We would love to invite you to join us and become the next CHEERFIT Ambassador! You’ll get 24/7 access to all our favorite workouts, become part of the CHEERFIT fam’ and get in on all the exciting Ambassador perks. 

Day 4 Top 5 Flexibility Exercises

Can you believe it..we are already on day 4! 

How are you feeling? Strong, awesome, and amazing? Yup..you deserve it – you are doing incredible and absolutely crushing this Challenge! Today, we’ve got the ‘Top 5 Flexibility Exercises that Every Cheerleader Needs to be Doing!!‘ Man ohhh mannn, do these exercises get results! 

Today we are breaking it down and really focusing on strengthening those muscles to increase your flexibility!
Workout #4, we’re ready for ya

Pro tip: we are in the home stretch of this Challenge!! Remember where you started and how good you’re feeling day after day!

Complete each exercise for 10 reps x 3 rounds. We’d love to see you getting your #cheerfitchallenge on and be there to root you on! Upload a workout selfie and tag us @cheerfittraining #cheerfittraining 🙌

EXERCISE 1: SPLIT SQUAT BALANCE

FOCUS AREA: power, core, body control, lower body

 

WHY THIS IS GOOD FOR FLEXIBILITY: this exercise not only builds power but also body control! The jumping lunge gives you the power and flexibility in your lower body, while the single leg balance really works your core and body control!

EXERCISE 2: CAT DOG

FOCUS AREA: core and lower back

 

WHY THIS IS GOOD FOR FLEXIBILITY: this exercise works your core and lower back flexibility! It’s a great exercise that will really help your flexibility, body control, and balance.

EXERCISE 3: BACK LEG LIFTS

FOCUS AREA: core, lower back, and hamstrings (back of your legs)

 

WHY THIS IS GOOD FOR FLEXIBILITY: this is a great exercise to work that lower back flexibility!! It really helps improve your range of motion while working your core too! You get the best of both worlds with this one : )

EXERCISE 4: INCHWORM PUSHUPS

FOCUS AREA: total body (hamstrings, core, shoulder, chest, lower back)

 

WHY THIS IS GOOD FOR FLEXIBILITY: this exercise is perfect for everyone because it works everything!

EXERCISE 3: LEG LIFTS

FOCUS AREA: core

 

WHY THIS IS GOOD FOR FLEXIBILITY: this is a great exercise to finish out your day 4 strong..#cheerfitstrong! Finish the workout by working your core! As we always emphasize, your core is your powerhouse and the stronger your core is, the stronger and more flexible EVERYTHING will be!

Loving everything about this Challenge so far..and want even more?? We would love to invite you to join us and become the next CHEERFIT Ambassador! You’ll get 24/7 access to all our favorite workouts, become part of the CHEERFIT fam’ and get in on all the exciting Ambassador perks. 

Day 3 Flexibility for Improving Jumps

Hey you!

It’s WINSday, day 3, and time to c-e-l-e-b-r-a-t-e!! Give yourself a big ol’ high 5 – you’ve accomplished some major WINS this week and we are so proud of you! Let’s keep that momentum going strong and jump right into day 3…literally!! Today, we are focusing on flexibility for jumps!

We chose these exercises because they work all the flexibility elements cheerleaders need to focus on for jumps – power, height, hyperextension, and technique. You’re going to love these flexibility exercises, so let’s get to i

Pro tip: to make the most of this workout and Challenge, really focus on your goals as you complete each exercise.

Complete each exercise for 10 reps x 3 rounds. We’d love to see you getting your #cheerfitchallenge on and feature you!! Upload a workout pic or workout selfie and tag us @cheerfittraining #cheerfittraining.

EXERCISE 1: SPIDERMAN PUSH UPS

FOCUS AREA: hip flexors, lower back, core, and shoulders

 

WHY THIS IS GOOD FOR FLEXIBILITY: in order to improve flexibility in your jumps – you need to work your hip flexors. When your hip flexors are strong, you’ll have increased rage of motion. This + a strong core = hyperextended jumps!

EXERCISE 2: SCISSOR CRUNCHES

FOCUS AREA: core and hip flexors

 

WHY THIS IS GOOD FOR FLEXIBILITY: this exercise is a great one because it focuses on your core strength, which is also essential for building technique and power in your jumps! Additionally, this exercise also works your hip flexors! It’s a win-win: )

EXERCISE 3: TURBO LUNGES

FOCUS AREA: core, hamstrings (back of your legs), and power

 

WHY THIS IS GOOD FOR FLEXIBILITY: if we are talking jumps, we’ve got to focus on power! This exercise is great because it builds power for height and strengthens your hamstrings – which helps with your flexibility!

EXERCISE 4: PLANK JACKS

FOCUS AREA: hip flexors, core, shoulders, and power

 

WHY THIS IS GOOD FOR FLEXIBILITY: this exercise does it all! It’s a total body exercise that focuses on all the elements you need for jumps! This exercise will work your hip flexors and core and give you the power to advance your jumps.

Loving everything about this Challenge so far..and want even more?? We would love to invite you to join us and become the next CHEERFIT Ambassador! You’ll get 24/7 access to all our favorite workouts, become part of the CHEERFIT fam’ and get in on all the exciting Ambassador perks.