Week 1-4 | ballardcheerleading

WEEK 1

MESSAGE FROM COACH MATTHIESEN:

"Workout one is a strength based workout where we should focus on technique. All workouts going forward will focus on those movements, so don't hesitate to reach out if you need clarification on form. The second workout is more of a high intensity workout that should be a little more fun!" EMAIL: colinmatthiesen@gmail.com or INSTA: @ballardstrength

WORKOUT ONE (STRENGTH)

ECCENTRIC SQUAT (3 SECONDS) - 3 x 12

https://www.youtube.com/watch?v=lweUB-4SF5w

PUSH UP PLANK - 3 x 20 SECONDS

https://www.youtube.com/watch?v=BAhvzNWDhLk

REVERSE LUNGE - 3 X 12 (ON EACH LEG)

https://www.youtube.com/watch?v=cfA133MhAYs

SPIDERMAN - 3 X 10 (ON EACH LEG)

https://www.youtube.com/watch?v=1hhb1sb67Eg

HIP BRIDGES - 3 X 10

https://www.youtube.com/watch?v=wPM8icPu6H8

WORKOUT TWO (HIIT)

HIGH KNEES IN PLACE - 30 SECONDS ON | 15 SECONDS REST

https://www.youtube.com/watch?v=D0GwAezTvtg

SHOULDER TAPS - 30 SECONDS ON | 15 SECONDS REST

https://www.youtube.com/watch?v=wcKyqAMqueQ

SQUAT JUMPS - 30 SECONDS ON | 15 SECONDS REST

https://www.youtube.com/watch?v=lLHDHTvTmKI

LATERAL 1 LEG HOPS - 30 SECONDS ON | 15 SECONDS REST

https://www.youtube.com/watch?v=V8uZ1qdsOQM

REPEAT BROAD JUMPS - 30 SECONDS ON | 15 SECONDS REST

https://www.youtube.com/watch?v=c6Etg7bpFfI

^^ FULL WORKOUT IS 4 ROUNDS.

REST FOR TWO MINUTES BETWEEN ROUNDS

ONE MILE RUN AT LEAST ONCE A WEEK!

PLEASE DOCUMENT TIME BELOW.

MILE TIME & WORKOUT LOG

https://forms.gle/HQv4ajtHkSaRZaXm7

^^ CLICK THE LINK ABOVE TO LOG MILE TIME & WORKOUT COMPLETION.

**This form should be filled out once a week after completion of both workouts and mile run**

WEEK 3

WORKOUT ONE (STRENGTH)

SQUAT PAUSE JUMP (2 SECONDS) - 3 x 12

https://www.youtube.com/watch?v=f0RMV7Pp8CM

ECCENTRIC PUSH UPS (3 SECONDS) - 3 x 8

https://www.youtube.com/watch?v=4JJB2m4AuO8

SIDE LUNGE - 3 x 8 (ON EACH LEG)

https://www.youtube.com/watch?v=rvqLVxYqEvo

SPIDERMAN - 3 X 12 (ON EACH LEG)

https://www.youtube.com/watch?v=1hhb1sb67Eg

HIP BRIDGES - 3 X 12

https://www.youtube.com/watch?v=wPM8icPu6H8

SIDE PLANK - 3 X 30 SECONDS (ON EACH SIDE)

https://www.youtube.com/watch?v=IkMmABQ9SkM

HOLLOW BODY HOLD - 3 X 30 SECONDS

https://www.youtube.com/watch?v=4xRpGgttca8

WORKOUT TWO (HIIT)

HIGH KNEES IN PLACE - 30 SECONDS ON | 15 SECONDS REST

https://www.youtube.com/watch?v=D0GwAezTvtg

SHOULDER TAPS - 30 SECONDS ON | 15 SECONDS REST

https://www.youtube.com/watch?v=wcKyqAMqueQ

LUNGE JUMPS - 30 SECONDS ON | 15 SECONDS REST

https://www.youtube.com/watch?v=CfUZqMElYzs

SQUAT JUMPS - 30 SECONDS ON | 15 SECONDS REST

https://www.youtube.com/watch?v=lLHDHTvTmKI

LATERAL 1 LEG HOPS - 30 SECONDS ON | 15 SECONDS REST

https://www.youtube.com/watch?v=V8uZ1qdsOQM

REPEAT BROAD JUMPS - 30 SECONDS ON | 15 SECONDS REST

https://www.youtube.com/watch?v=c6Etg7bpFfI

^^ FULL WORKOUT IS 4 ROUNDS.

REST FOR TWO MINUTES BETWEEN ROUNDS

ONE MILE RUN AT LEAST ONCE A WEEK!

PLEASE DOCUMENT TIME BELOW.

MILE TIME & WORKOUT LOG

https://forms.gle/HQv4ajtHkSaRZaXm7

^^ CLICK THE LINK ABOVE TO LOG MILE TIME & WORKOUT COMPLETION.

**This form should be filled out once a week after completion of both workouts and mile run**

WEEK 2

MESSAGE FROM COACH MATTHIESEN:

"Workout two workouts are very similar to week one with the most notable difference in amount of reps. The goal with that is to get you comfortable with the movements."EMAIL: colinmatthiesen@gmail.com or INSTA: @ballardstrength

WORKOUT ONE (STRENGTH)