Ballard High School Cheerleading

WORKOUT ONE (STRENGTH)

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• ​BODY WEIGHT SQUAT - 3 x 20 

• PIKE PUSH-UP - 3 x 8 
  https://www.youtube.com/watch?v=x7_I5SUAd00

• BULGARIAN SPLIT SQUAT - 3 x 10 (ON EACH LEG)
  https://www.youtube.com/watch?v=7Aqeb8UHl4k​

• HIP BRIDGES - 3 X 20
  https://www.youtube.com/watch?v=wPM8icPu6H8​

• TOE TOUCHES - 3 X 24 (PLEASE WATCH VIDEO)
  https://www.youtube.com/watch?v=y6Bv_0Shhc8

• PLANK REACH - 3 X 24
  https://www.youtube.com/watch?v=xst2FFsIa74

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WORKOUT TWO (HIIT)

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• SQUAT JUMPS - 40 SECONDS ON | 20 SECONDS REST
  https://www.youtube.com/watch?v=lLHDHTvTmKI

• FEET ELEVATED PUSH UP - 40 SECONDS ON | 20 SECONDS REST
  https://www.youtube.com/watch?v=wU6mtZV8Jnc

• LATERAL HOPS - 40 SECONDS ON | 20 SECONDS REST
  https://www.youtube.com/watch?v=bqbZqxqs8tY

• HIGH KNEES IN PLACE - 40 SECONDS ON | 20 SECONDS REST
  https://www.youtube.com/watch?v=oDdkytliOqE

• LUNGE JUMPS - 40 SECONDS ON | 20 SECONDS REST
  https://www.youtube.com/watch?v=cIkkHg8YZQU

• LEG LIFTS - 40 SECONDS ON | 20 SECONDS REST
  https://www.youtube.com/watch?v=bVA-JH2sZ2k

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^^ FULL WORKOUT IS 3 ROUNDS.

REST FOR TWO MINUTES BETWEEN ROUNDS

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ONE MILE RUN AT LEAST ONCE A WEEK! 

PLEASE DOCUMENT TIME BELOW.

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MILE TIME & WORKOUT LOG

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https://forms.gle/HQv4ajtHkSaRZaXm7

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^^ 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**