Charles Best Cheerleading: Senior Co-ed Cheerleading

Calender of Events & Competitions:
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http://my.calendars.net/cbsscheer

2005-06 Competition Schedule

HSBC @ UBC - Fri, Dec 9th
Oak Harbor - Sat, Jan 14th
North Shore Competition @ Argyle - Sat, Feb 11th
Westcoast Competition @ South Delta - Sat, Feb 18th
Port Moody Competition - Sat, March 4th
USA Nationals in Anaheim - Departure: Thursday, March 16th

Team Workout Schedule

CHEER WORKOUT

This workout is to be done EVERYDAY we do not have cheer practice!!!!! During every exercise please keep your abs, bum and lower back tight and your toes pointed (when possible), we are cheerleaders not bodybuilders! Remember to breathe and drink lots of water. Please take the time to stretch before and after so we dont have any injuries! Thanks luv ya!

50 V-Snaps NO STOPPING!
2 x 30 Squatsall the way to sitting position and a jump at the top
30 Rocks each way - ten second hold after each set.tight bums and abs
50 Toe raises all the way up and down SLOWLY
30 Second CORE HOLD! No cheatingas low as you can gono elbows down

(I will be able to tell if you arent doing this one!)

2 x 10 Kicks each way both legs with 10 sec hold above hip
30 Leg lifts from ground up to 90 degrees slowlyfeel the burn!!!!
30 sec pike and straddle holds on the floor (the one none of you can do) I will know if you arent doing this one too!
2 x 30 Mountain climbers
2 x 10 Push ups one with arms in normal support, one with your elbows tucked in
4 lines tight bounces across floor (youll have to do it in the school gym or your backyard) NO bending knees, no touching heels on ground, tight bum, abs, calves! Tight little bounces!
2 x one-minute handstand against wall. Those who cannot do a handstand practice practice practice. This is another dead give away if you dont practice.
2 lines inchworms with no front roll, all the way down and up No bending knees or arms. Again in your hallway or school gym.
50 handstand bounces with tight shoulders, abs, lower back. Control on the way down
10 press to handstands (do your best)
TOPS! Toe crunches two lines of your hallway or whatever(the equivalent of 2 lines of the wrestling mats)

Boys Strength Training
(Girls, feel free to do these exercices to increase strength as well!! ALL rules & tips apply to you as well...read carefully.)

Hey Boys, time for y'all to get big and STRONG, YAHOO!

Alright, so here's the workout schedule.

MONDAYS

Chest:

Bench Press - 3 Sets, 8-10 reps

Tips: - BREATHE, it's very important that your muscles get oxygen, especially during a workout.

- As you press the weight, imagine your chest ripping and getting bigger - it'll help focus your energy ONLY on your chest and reduce the extra muscle movement that takes away from your workout. (THIS TIP APPLY's TO ALL WEIGHT LIFTING EXERCICES!!!!)

- Make sure the weight is light enough so you CAN do 3 sets, don't overestimate yourself and end up doing only 2 sets & hurting yourself.

- USE A SPOTTER.

Dumbell Fly's - 3 Sets, 8-10 reps

Tips: - Same tips as previous

- For Fly's, i want you to use the inclined bench, it will strenghten your overhead lifts & saves.

- Make sure you keep a bend in your elbows, so you aren't lifting with straight arms.

- Try to lower the weights as LOW as you can (controlably!), that way you put a stretch in your chest at the same time as you lift it - this will increase flexibility as well as work the entire muscle group, since you will be using the full motion range of the muscle.

- Do NOT swing the dumbells, be in control of your weights the entire time.

- When the weights end up above your head, touch them together gently and squeeze your chest like ur trying to crack a nut in it.

Tricep SUPERSET: - 3 Sets, 10-10-20 reps

Overhead Angled Extensions - Body&Head Sweep - Tricep Press above stomach

It's called a "superset" because you have more than one set of an exercice in this grouping!

O.A.E. - i made up these 3 names because i dunno the real ones.

- Lie Down on Bench, USE the E-Z Bar (the zig-zag bar), Angle the bar with locked arms so it matches up with one of the pipes on the ceiling and LOCK your shoulders and elbows in place - all you do now is bend @ the elbows but DO NOT move your elbows - keep them as tight and close to your body as possible.

Body&Head Sweep - IMMEDIATELY after O.A.E. (do not rest), pull your elbows in to your ribs and the weight should be floating above your solarplexis, now keeping that shape in your arms & keeping your elbows in, lift the weight above and past your head, drop the weight as low as you can stand and then lift it back to the starting position.

Tricep Press above stomach - IMMEDIATELY after Body&Head Sweep (do not rest), keeping your elbows in (this is very important & judges whether you work your triceps or not) press the weight above your stomach 20 times as fast as you can (CONTROLABLY!!), this is to completely burn your triceps and make them work after they're tired.

WEDNESDAYS

Back:
Seated Row - 3 sets, 8-10 reps

Table Top - 3 sets, 8-10 reps

Bicep:
Bicep Curl - 3 sets, 8-10 reps

Hammer Curl - 3 sets, 8-10 reps

Concentrated Bicep Curl - 3 sets, 8-10 reps

FRIDAYS

Legs:
Squats w/ Bar - 3 sets, 8-10 reps

Leg Extensions - 3 sets, 8-10 reps

Leg Curls - 3 sets, 8-10 reps

Explainations of the exercices coming soon...

Tips

* MAKE SURE YOU STRETCH AFTER EVERY WORKOUT - BEING SORE THE NEXT DAY WILL BE KILLER - ESPECIALLY BECAUSE YOU HAVE CHEER!
* If any of you don't know how to do these workouts, I'll show you on Cheer days - just ask!

* KEEP IT SAFE & FUN!

* I want you guys (& gals) to write down how much weight you're lifting per exercise.

* Remember this is NOT a competition between the lot of you - although it is fun to be competitive!

* It's NOT how strong you are but the quality of your technique - ESPECIALLY IN CHEERLEADING!

Wanna contact the coach?-lpeterson@sd43.bc.ca

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