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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. 

Day 2: Flexibility for Stunting

Hey Champ!

Way to crush it on day 1 – we are so proud of you! Day 2 is coming at ya and we’ve got lots of fun things to focus on! Today we are working on flexibility for stunting – specifically, needles stretches and scorps’ !! And if you’re not a flyer, that’s ok! This is the perfect time to challenge yourself and advance your flexibility in new ways! Day 2 coming at ya!

Pro tip: to improve your body positions, you’ve got to work on flexibility in your lower back, hamstrings (back of your legs) and strengthening your core! As you know, cheerleading is much different than any other sport – so we’ve got to work our muscles in a very different way! Today’s CHEERFIT workout focuses on just the right exercises to help you advance your stunting, flexibility, and body positions.

 

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: STRADDLE LEG LIFTS

FOCUS AREA: hip flexors and core

WHY THIS IS GOOD FOR FLEXIBILITY: you need to focus on strengthening your hip flexors to increase your range of motion when you go to pull those body positions. If your hips are able to open up more you will prevent injury and advance your stretching

EXERCISE 2: JUMP SQUAT LUNGES

FOCUS AREA: core, hamstrings (back of your legs), lower back, quads (front of your legs), and builds endurance

WHY THIS IS GOOD FOR FLEXIBILITY: this exercise will not only make you a powerhouse but also help advance flexibility in your legs. Lunges are a great exercise to work flexibility in your hamstrings (back of your legs) and help alleviate tightness in your lower back

EXERCISE 3: SINGLE LEG HIP RAISE

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

WHY THIS IS GOOD FOR FLEXIBILITY: this is one of our favorite exercises because it focuses on strengthening your hamstrings and core and lower back – must have muscles to increase your flexibility!

EXERCISE 4: 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!

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 1: The Best Flexibility Exercises

Hey you!

Welcome to DAY 1 of the 5-Day Flexibility Challenge! Today’s workout gives you a little taste of all the exercises and muscle groups we are going to be focusing on throughout the week! This workout plan is designed to help you advance your flexibility in your stunting, jumps, and prevent injury. We chose the best of the best and favorite exercises for day 1, and we know you’ll love them too!

Pro tip: visual the muscle you are working as you go through each exercise

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: SINGLE LEG DEADLIFT

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: PLANK LEG LIFTS

FOCUS AREA: core, lower back, and shoulders

WHY THIS IS GOOD FOR FLEXIBILITY: this exercise focusing on strengthening your entire core, not just upper or lower abs. Your core is your powerhouse and the strong your core is the stronger more flexible you will be!

EXERCISE 3: SUPERMAN V-UPS

FOCUS AREA: core and lower back

WHY THIS IS GOOD FOR FLEXIBILITY: this is one of our favorite exercises because it focuses on strengthening your core and lower back – must have muscles to increase your flexibility!

EXERCISE 4: SIDE LUNGE KICKS

FOCUS AREA: hip flexors, legs, and core

WHY THIS IS GOOD FOR FLEXIBILITY: this exercise helps to open up your hip flexors and works body control. The side lunge focuses on hip flexor mobility (necessary for flexibility) and the standing lunge works balance 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. 

Flexibility Workout Schedule

Hey Champ!

We are so excited that you are joining us and the 5-Day #CHEERFITCHALLENGE! We’ve got a full week of awesomeness planned for you! Are you ready to advance your flexibility or what??

To help you CRUSH this Challenge and make the most of these 5-days, we’ve put together this workout calendar for you!

CLICK HERE TO PRINT out, hang it on your wall, and schedule it into your calendar!

Each morning you’ll receive your daily workout, and then you can tune in LIVE 7 pm est in the Private Challenge Facebook Group to do the workout live with us and go through a Q&A session. I’ll be personally sharing some extra fit tips and insider tips, so be sure to check that out! *Ps, if you can’t make it live, no worries you can still watch the replay! 

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. 

Incredible Story About Overcoming Injury

Incredible Story About Overcoming Injury

We get it, injuries are just downright, frustrating, but with the right mindset and tips, below..you can get through any challenge! We are giving our girl CHEERFIT Ambassador Sophia Gomez all the love and support in the world for staying motivated and not letting an injury stand in her way! Sophia says, “I’m so proud of myself for coming so far over the past couple of years! This season has been a whirlwind of emotions, and I’m so glad to finally be back to tumbling classes/privates and working out for tryouts. This upcoming season is going to be a good one!” And we could not agree more!!

The right mindset is EVERYTHING!!!

We are loving Sophia’s motivation that we checked in to ask if she could share a few tips and best advice for everyone out there overcoming an injury!

 

MEET CHEERFIT AMBASSADOR SOPHIA

Sophia shares…since becoming a CHEERFIT Ambassador I have progressed and advanced my skills so much! My tips for anyone currently struggling with an injury are:

1. Do the workouts: the CHEERFIT Workouts have really helped me strengthen my knee and come back from injury stronger than ever!

2. Stay motivated: “Success has been and continues to be defined as getting up one more time than you’ve been knocked down”.

3. Don’t let injury set you back: stay focused, motivated, and surround yourself with a positive community!

FAVORITE PART OF BEING A CHEERFIT AMBASSADOR: I love all the new people I get to meet and all the workouts which help me in all things cheer!

FOLLOW MY CHEERFIT JOURNEY: @sophgomezz (IG)

Sophia, we are so proud of you and all your progress! We know, injuries are tough, but because you’ve got that right mindset and #cheerfitstrong attitude, there is nothing that can stand in your way!! This next season is going to be YOUR season and we can’t wait to see all that you accomplish! Keep up the great work girl, we’re here rooting for you every step of the way!

xoxo

Danielle & Your CHEERFIT Fam

Ready to start your own transformation story? 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. 

Get BIG Results with CHEERFIT

Get BIG Results with CHEERFIT

Today we meet Madison a flyer on Brandon All Starts in Florida. Madison has been a CHEERFIT Ambassador since April 2017 and is the definition of hard work pays off! Her work ethic and dedication to her CHEERFIT workouts help her be her best..and her hard work pays off, BIG TIME! Madison shares,” the CHEERFIT Workouts help me be my best – I love how the conditioning helps me with my jumps, stunts and tumbling”!! We love seeing Madison’s progress as she continues her CHEERFIT journey and we are so proud of all her success! Way to go GIRL! <3

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MEET CHEERFIT AMBASSADOR MADISON

MEET CHEERFIT AMBASSADOR GIANNA

FAVORITE QUOTE: Though she be but little she is fierce – William Shakespeare

FOLLOW MY CHEERFIT JOURNEY: @ba_cheermadison (IG)

Ready to start your own transformation story? 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.