West Linn Cheerleading
Summer Workouts
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A Message from Coach Maloney
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We are so excited for you to begin your summer workouts! Each week we will focus on different types of movement to help you get stronger, more flexible and more efficient while cheering. Summer Workouts are NOT mandatory!
WORKOUT ONE is strength based and we want you to make sure to focus on technique. We've included videos to help you make sure that you are using proper form.
WORKOUT TWO is cardio based and more fun! Focus on slow and controlled movement and good form in everything you do. If anything hurts, stop doing it or modify the movement.
Questions or modifications? Email Coach Maloney @ m.maloney8@comcast.net
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WEEKLY PLAN
We would like you to do WORKOUT ONE 3x a week and WORKOUT TWO 1x during the weekend. Each weeks gets consecutively harder, so please make sure to start on Week One and go through the weekly progressions. DO NOT put off working out and start in the middle of the workout regimen. It will do you no good to hurt yourself when we need you most. Remember - work smart and modify where necessary.
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WEEK 1
July 4th
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(Competition Camp Week )
WORKOUT ONE (STRENGTH)
(Monday, Wednesday, Friday)
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​ECCENTRIC SQUAT (3 SECONDS) - 3 x 12
https://www.youtube.com/watch?v=lweUB-4SF5w
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PUSH UP PLANK - 3 x 20 SECONDS
https://www.youtube.com/watch?v=BAhvzNWDhLk
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REVERSE LUNGE - 3 X 12 (ON EACH LEG)
https://www.youtube.com/watch?v=cfA133MhAYs
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SPIDERMAN - 3 X 10 (ON EACH LEG)
https://www.youtube.com/watch?v=1hhb1sb67Eg
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HIP BRIDGES - 3 X 10
https://www.youtube.com/watch?v=wPM8icPu6H8
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WORKOUT TWO (CARDIO)
Work out on your own at home or grab a few friends and run on the track at Rosemont Ridge, Mix in some interval training and don't forget to hydrate in this warm weather.
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WEEK 2
July 11th
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WORKOUT ONE (STRENGTH)
(Monday, Wednesday, Friday)
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​ECCENTRIC SQUAT (4 SECONDS) - 3 x 12
https://www.youtube.com/watch?v=lweUB-4SF5w
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PUSH UP PLANK - 3 x 25 SECONDS
https://www.youtube.com/watch?v=BAhvzNWDhLk
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REVERSE LUNGE - 3 X 12 (ON EACH LEG)
https://www.youtube.com/watch?v=cfA133MhAYs
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SPIDERMAN - 3 X 12 (ON EACH LEG)
https://www.youtube.com/watch?v=1hhb1sb67Eg
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HIP BRIDGES - 3 X 12
https://www.youtube.com/watch?v=wPM8icPu6H8
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JOG ONE MILE THIS WEEK
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WORKOUT TWO (CARDIO)
This is a 37 minute video that will get your heart moving.
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WEEK 3
July 18th
WORKOUT ONE (STRENGTH)
(Monday, Wednesday, Friday)
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​SQUAT PAUSE JUMP (2 SECONDS) - 3 x 12
https://www.youtube.com/watch?v=f0RMV7Pp8CM
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​ECCENTRIC PUSH UPS (3 SECONDS) - 3 x 8
https://www.youtube.com/watch?v=4JJB2m4AuO8
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SIDE LUNGE - 3 x 8 (ON EACH LEG)
https://www.youtube.com/watch?v=rvqLVxYqEvo​
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SPIDERMAN - 3 X 12 (ON EACH LEG)
https://www.youtube.com/watch?v=1hhb1sb67Eg
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HIP BRIDGES - 3 X 12
https://www.youtube.com/watch?v=wPM8icPu6H8​
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SIDE PLANK - 3 X 30 SECONDS (ON EACH SIDE)
https://www.youtube.com/watch?v=IkMmABQ9SkM
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HOLLOW BODY HOLD - 3 X 30 SECONDS
https://www.youtube.com/watch?v=4xRpGgttca8
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JOG ONE MILE THIS WEEK
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WORKOUT TWO (CARDIO)
This is a 47 minute video that will get your heart moving.
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WEEK 4
July 25th
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WORKOUT ONE (STRENGTH)
(Monday, Wednesday, Friday)
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​SQUAT PAUSE JUMP (3 SECONDS) - 3 x 12
https://www.youtube.com/watch?v=f0RMV7Pp8CM
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FEET ELEVATED PUSH UP HOLD - 3 x 8
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BULGARIAN SPLIT SQUAT - 3 x 8 (ON EACH LEG)
https://www.youtube.com/watch?v=7Aqeb8UHl4k​
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HIP BRIDGES - 3 X 15
https://www.youtube.com/watch?v=wPM8icPu6H8​
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TOE TOUCHES - 3 X 20 (PLEASE WATCH VIDEO)
https://www.youtube.com/watch?v=y6Bv_0Shhc8
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PLANK REACH - 3 X 20
https://www.youtube.com/watch?v=xst2FFsIa74
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JOG ONE MILE THIS WEEK
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WORKOUT TWO (CARDIO)
This is a 51 minute video that will get your heart moving.
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WEEK 5
August 1st
CAMP WEEK!!!
WORKOUT ONE (STRENGTH)
(Monday, Wednesday, Friday)
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​SQUAT PAUSE JUMP (3 SECONDS) - 3 x 12
https://www.youtube.com/watch?v=f0RMV7Pp8CM
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FEET ELEVATED PUSH UP HOLD - 3 x 8
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BULGARIAN SPLIT SQUAT - 3 x 8 (ON EACH LEG)
https://www.youtube.com/watch?v=7Aqeb8UHl4k​
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HIP BRIDGES - 3 X 15
https://www.youtube.com/watch?v=wPM8icPu6H8​
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TOE TOUCHES - 3 X 20 (PLEASE WATCH VIDEO)
https://www.youtube.com/watch?v=y6Bv_0Shhc8
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PLANK REACH - 3 X 20
https://www.youtube.com/watch?v=xst2FFsIa74
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JOG ONE MILE THIS WEEK
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WORKOUT TWO (CARDIO)
This is a 46 minute video that will get your heart moving.
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WEEK 6
August 8th
WORKOUT ONE (STRENGTH)
(Monday, Wednesday, Friday)
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​BODY WEIGHT SQUAT - 3 x 20
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PIKE PUSH-UP - 3 x 8 https://www.youtube.com/watch?v=x7_I5SUAd00
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BULGARIAN SPLIT SQUAT - 3 x 10 (ON EACH LEG)
https://www.youtube.com/watch?v=7Aqeb8UHl4k​
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HIP BRIDGES - 3 X 20
https://www.youtube.com/watch?v=wPM8icPu6H8​
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TOE TOUCHES - 3 X 24 (PLEASE WATCH VIDEO)
https://www.youtube.com/watch?v=y6Bv_0Shhc8
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PLANK REACH - 3 X 24
https://www.youtube.com/watch?v=xst2FFsIa74
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JOG ONE MILE THIS WEEK
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WORKOUT TWO (CARDIO)
Pick your favorite workout
https://m.youtube.com/channel/UC2mPx7FrMwWJ1utQEOX9z9w
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Workouts c/o Ballard High School Cheer, University of Oregon Cheer and Orange Theory Fitness.
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