Happy Friday all! Glorious isn’t it, the weekend is almost here. I’ve also just survived my first week back at the cheer gym and collected some random bruises, there will be more to come no doubt.
Today’s workout hits chest, abs and triceps.
Resistance: Heavy- 8 reps, if it was fairly easy getting to 8, bump up the weights
Duration: A rare 1.5 hours
Dumbbell bench press
Barbell close-grip bench press
Barbell skull crushers
High cable cross over
Rope triceps pressdown
Weight plate triceps extension
Weight plate overhead squat*
Hanging tuck ups
Hollow body holds (HH)
10 dish tucks
Exercise ball Jack knife
Exercise ball pikes
(Exercise ball) Glute bridge
Dumbbell Single leg deadlift
Exercise ball side lunges^
* Weight plate overhead squats- this is cheer specific. The weight plate provides a narrow grip that is easier to managed than a dumbbell. If you want to, use a barbell or 2 dumbbells.
^Exercise ball side lunges- Stand with the ball against your right leg. Lift your leg place it on the ball. Roll the ball to the right away from you. You should just have your foot resting on the ball when your leg is straight- this is just the prep.
Keeping your chest up and core engaged, bend your left leg as you would in a squat/lunge. Check to make sure your knee is not over your toe.
Stand up, returning to the original position. Do 15 reps and repeat on the other side.
If this is a little too trick, do it without the ball. Stand with your stance wide and your feet slight angle outwards. Lunge on your left leg, maintaining your technique. Pause at the bottom before standing up.
I hope you have a fantastic weekend.