cheerleaders need to not only be fit but be able to smile and chant at every game
be able to smile and chant at every game
be able to smile and chant at every game hi I’m Veronica and I’m a Nick and
hi I’m Veronica and I’m a Nick and
hi I’m Veronica and I’m a Nick and welcome to watch em o our two ladies as
welcome to watch em o our two ladies as
welcome to watch em o our two ladies as in good shape as the men that they’re
in good shape as the men that they’re
in good shape as the men that they’re cheering on well in Fitness we compare
cheering on well in Fitness we compare
cheering on well in Fitness we compare if we’re trying to compare the fitness
if we’re trying to compare the fitness
if we’re trying to compare the fitness level of two different athletes like a
level of two different athletes like a
level of two different athletes like a long-distance runner and a heavy lifter
long-distance runner and a heavy lifter
long-distance runner and a heavy lifter we’re gonna use the vertical leap so we
we’re gonna use the vertical leap so we
we’re gonna use the vertical leap so we see how high each of them can jump in
see how high each of them can jump in
see how high each of them can jump in order to compare their fitness levels
order to compare their fitness levels
order to compare their fitness levels but if you’re comparing a cheerleader to
but if you’re comparing a cheerleader to
but if you’re comparing a cheerleader to a football player I’m gonna guess the
a football player I’m gonna guess the
a football player I’m gonna guess the cheerleader is gonna kick his butt in
cheerleader is gonna kick his butt in
cheerleader is gonna kick his butt in the vertical leap however if you take
the vertical leap however if you take
the vertical leap however if you take this tiny little cheerleader and give
this tiny little cheerleader and give
this tiny little cheerleader and give her a football and tell her to run
her a football and tell her to run
her a football and tell her to run against a team of big heavy guys who are
against a team of big heavy guys who are
against a team of big heavy guys who are gonna take her down she’s going down
gonna take her down she’s going down
gonna take her down she’s going down what fitness attributes is a cheerleader
what fitness attributes is a cheerleader
what fitness attributes is a cheerleader need well a cheerleader typically does a
need well a cheerleader typically does a
need well a cheerleader typically does a lot of jumping so she needs to work on
lot of jumping so she needs to work on
lot of jumping so she needs to work on her metabolic training typically she’s
her metabolic training typically she’s
her metabolic training typically she’s doing a lot of poses like doing the
doing a lot of poses like doing the
doing a lot of poses like doing the splits and jump splits and things that
splits and jump splits and things that
splits and jump splits and things that require flexibility and they do tumbling
require flexibility and they do tumbling
require flexibility and they do tumbling so they do a lot of things like cart
so they do a lot of things like cart
so they do a lot of things like cart wheeling and backflips
wheeling and backflips
wheeling and backflips you also need some good spelling skills
you also need some good spelling skills
you also need some good spelling skills is there anything else that we should
is there anything else that we should
is there anything else that we should know before we start this workout
know before we start this workout
know before we start this workout cheerleading actually brings into each
cheerleading actually brings into each
cheerleading actually brings into each sports team about a million dollars a
sports team about a million dollars a
sports team about a million dollars a year which is great but the average
year which is great but the average
year which is great but the average cheerleader only gets paid about $50 a
cheerleader only gets paid about $50 a
cheerleader only gets paid about $50 a game so you’re better off learning how
game so you’re better off learning how
game so you’re better off learning how to play football or dating a football
to play football or dating a football
to play football or dating a football player can you tell us about the workout
player can you tell us about the workout
player can you tell us about the workout that we’re about to do cheerleaders
that we’re about to do cheerleaders
that we’re about to do cheerleaders typically are very flexible
typically are very flexible
typically are very flexible they’ve got tight little butts they can
they’ve got tight little butts they can
they’ve got tight little butts they can jump really high and they can tumble so
jump really high and they can tumble so
jump really high and they can tumble so what we’re gonna do is we’re gonna work
what we’re gonna do is we’re gonna work
what we’re gonna do is we’re gonna work on your flexibility we’re gonna work on
on your flexibility we’re gonna work on
on your flexibility we’re gonna work on your jumping and we’re gonna work on
your jumping and we’re gonna work on
your jumping and we’re gonna work on your tumbling so we’re gonna be doing
your tumbling so we’re gonna be doing
your tumbling so we’re gonna be doing some cartwheeling so veronica have you
some cartwheeling so veronica have you
some cartwheeling so veronica have you done cartwheels before I have well what
done cartwheels before I have well what
done cartwheels before I have well what you know about cartwheels is really
you know about cartwheels is really
you know about cartwheels is really important is you’ve got to put your foot
important is you’ve got to put your foot
important is you’ve got to put your foot down and then you go hand hand foot foot
down and then you go hand hand foot foot
down and then you go hand hand foot foot you don’t want to get that confused and
you don’t want to get that confused and
you don’t want to get that confused and do foot and foot but hand which some
do foot and foot but hand which some
do foot and foot but hand which some people do because they get really
people do because they get really
people do because they get really panicky once they go upside down but you
panicky once they go upside down but you
panicky once they go upside down but you know when you’re going upside down
know when you’re going upside down
know when you’re going upside down there’s a lot of health benefits to
there’s a lot of health benefits to
there’s a lot of health benefits to going up
going up
going up because it reverses the blood flow and
because it reverses the blood flow and
because it reverses the blood flow and so it actually is really great for the
so it actually is really great for the
so it actually is really great for the skin on your face and it’s really good
skin on your face and it’s really good
skin on your face and it’s really good also for the heart and when you’re doing
also for the heart and when you’re doing
also for the heart and when you’re doing a lot of cartwheeling it’s actually
a lot of cartwheeling it’s actually
a lot of cartwheeling it’s actually getting pretty cardiovascular and if you
getting pretty cardiovascular and if you
getting pretty cardiovascular and if you get good at it and you add in some piyo
get good at it and you add in some piyo
get good at it and you add in some piyo metrics you’re also working on the
metrics you’re also working on the
metrics you’re also working on the cheerleader tush
so one of the reasons cheerleaders have
so one of the reasons cheerleaders have these beautiful long muscular legs and
these beautiful long muscular legs and
these beautiful long muscular legs and really tight glutes which are your butt
really tight glutes which are your butt
really tight glutes which are your butt is because they do a lot of jumping and
is because they do a lot of jumping and
is because they do a lot of jumping and so when you’re working a lot of
so when you’re working a lot of
so when you’re working a lot of plyometrics is very metabolic too so it
plyometrics is very metabolic too so it
plyometrics is very metabolic too so it helps you burn fat better which is good
helps you burn fat better which is good
helps you burn fat better which is good when you’re being lifted when you’re a
when you’re being lifted when you’re a
when you’re being lifted when you’re a cheerleader typically we would take a
cheerleader typically we would take a
cheerleader typically we would take a 30-minute break between one-minute
30-minute break between one-minute
30-minute break between one-minute intervals but veronica is just going to
intervals but veronica is just going to
intervals but veronica is just going to demonstrate these exercises for us for
demonstrate these exercises for us for
demonstrate these exercises for us for the first one is a plyometric plie feet
the first one is a plyometric plie feet
the first one is a plyometric plie feet are a little bit wider than your hips a
are a little bit wider than your hips a
are a little bit wider than your hips a little bit wider a little bit wider
little bit wider a little bit wider
little bit wider a little bit wider perfect and you’re going to take it down
perfect and you’re going to take it down
perfect and you’re going to take it down into a plie and you’re gonna use your
into a plie and you’re gonna use your
into a plie and you’re gonna use your arms with the TRX to pull yourself up up
arms with the TRX to pull yourself up up
arms with the TRX to pull yourself up up a little higher and lighter higher and
a little higher and lighter higher and
a little higher and lighter higher and lighter and use more arms good push push
lighter and use more arms good push push
lighter and use more arms good push push push little higher so we would do this
push little higher so we would do this
push little higher so we would do this for a one-minute before switching into
for a one-minute before switching into
for a one-minute before switching into our next one which are going to be the
our next one which are going to be the
our next one which are going to be the plyometric lunges so now she’s doing
plyometric lunges so now she’s doing
plyometric lunges so now she’s doing lunges and again I want you to use more
lunges and again I want you to use more
lunges and again I want you to use more arms Veronica and squeeze your core as
arms Veronica and squeeze your core as
arms Veronica and squeeze your core as we go and now we would do this for
we go and now we would do this for
we go and now we would do this for typically another minute with a
typically another minute with a
typically another minute with a 30-second break and after that 30-second
30-second break and after that 30-second
30-second break and after that 30-second break would go into our third plyometric
break would go into our third plyometric
break would go into our third plyometric drill which is plyometrics squats so
drill which is plyometrics squats so
drill which is plyometrics squats so again pulling wide open now we’re
again pulling wide open now we’re
again pulling wide open now we’re hitting the posture muscles and we’re
hitting the posture muscles and we’re
hitting the posture muscles and we’re pulling the arms apart while squeezing
pulling the arms apart while squeezing
pulling the arms apart while squeezing the belly and getting into the glutes
the belly and getting into the glutes
the belly and getting into the glutes the quads and of course the hamstrings
the quads and of course the hamstrings
the quads and of course the hamstrings beautiful one minute here
beautiful one minute here
beautiful one minute here one more break and then we would
one more break and then we would
one more break and then we would probably work on another body part like
probably work on another body part like
probably work on another body part like the core or the arms before coming back
the core or the arms before coming back
the core or the arms before coming back and hitting this again and then of
and hitting this again and then of
and hitting this again and then of course we would wind up with some
course we would wind up with some
course we would wind up with some flexibilities you want to do flexibility
flexibilities you want to do flexibility
flexibilities you want to do flexibility next all right
next all right
next all right cheerleaders are known for their splits
cheerleaders are known for their splits
cheerleaders are known for their splits but they don’t just do the splits on the
but they don’t just do the splits on the
but they don’t just do the splits on the ground they also do standing splits
ground they also do standing splits
ground they also do standing splits which are actually part of yoga so what
which are actually part of yoga so what
which are actually part of yoga so what we’re going to do is balance on one foot
we’re going to do is balance on one foot
we’re going to do is balance on one foot balance is very important for a prio
balance is very important for a prio
balance is very important for a prio ception is actually a really important
ception is actually a really important
ception is actually a really important part of any training routine you’re
part of any training routine you’re
part of any training routine you’re going to grab your heel balance with
going to grab your heel balance with
going to grab your heel balance with your other arms and then you’re slowly
your other arms and then you’re slowly
your other arms and then you’re slowly going to extend into a standing split
going to extend into a standing split
going to extend into a standing split as you relax into this posture you can
as you relax into this posture you can
as you relax into this posture you can just keep pulling the leg up and up and
just keep pulling the leg up and up and
just keep pulling the leg up and up and up until you’re extending your splits
up until you’re extending your splits
up until you’re extending your splits the next thing we’re going to do is
the next thing we’re going to do is
the next thing we’re going to do is we’re going to take it down to the
we’re going to take it down to the
we’re going to take it down to the ground into a pigeon split which is an
ground into a pigeon split which is an
ground into a pigeon split which is an option for people who can’t yet do the
option for people who can’t yet do the
option for people who can’t yet do the full range of motion split and ready so
full range of motion split and ready so
full range of motion split and ready so we take it down to the ground bending
we take it down to the ground bending
we take it down to the ground bending the back leg keeping the front knee soft
the back leg keeping the front knee soft
the back leg keeping the front knee soft until we’re in a modified split from
until we’re in a modified split from
until we’re in a modified split from here we’re gonna extend this back leg
here we’re gonna extend this back leg
here we’re gonna extend this back leg holding ourselves up on our fingertips
holding ourselves up on our fingertips
holding ourselves up on our fingertips keeping that front knee soft so it’s not
keeping that front knee soft so it’s not
keeping that front knee soft so it’s not locked and you’re slowly gonna let
locked and you’re slowly gonna let
locked and you’re slowly gonna let nature take its course and gravity pull
nature take its course and gravity pull
nature take its course and gravity pull you down and here you just want to
you down and here you just want to
you down and here you just want to breathe verónica breathe and let nature
breathe verónica breathe and let nature
breathe verónica breathe and let nature just pull your body down deeper into
just pull your body down deeper into
just pull your body down deeper into this split until you can take your hands
this split until you can take your hands
this split until you can take your hands off the ground
”
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