Cheerleader Workout Plan

If you think that being a cheerleader is just all about spunk and sass, then think again. The physical demands of cheerleading are in fact more than what you’d expect as cheerleading exercises are nothing short of high-intensity workout routines that would blow your mind.

To prove that point, here are some of the common strength and endurance training cheerleaders go through regularly, just to ensure they maintain they physical form as well as sustain their muscle that allows them to execute those fast-paced routines and death-defying stunts.

The Warm Up

  • It all starts with warm up exercises to prep their bodies and stretch their muscles for their strength routines, followed by exercise routines to test power and endurance for long dance routines.
  • This takes about 30 minutes and includes the use of free weights.

Sideline Squats

  • Starting off with standing straight up and legs spread apart, proceed to a squatting position while keeping the heels flat on the ground then slowly move back up.
  • Do this process 15 times.

Jet Fuel Lunges

  • Assume a plank position on the floor but with arms extended, then step the left foot forward just right behind the wrist, hold for two seconds, then step back. Repeat the process using the right foot.
  • Repeat the set 15 times.

Flight Prep Squat

  • Stand straight up with legs apart and hold a dumbbell vertically using both hands right in front of the chest. Proceed to a squatting position while holding the weight in the same position, allow the knees to come in contact with the hips then return to the standing position.
  • Repeat the process 20 times.

Take Flight Jumps

  • Use a 20″ box for this exercise. Stand 2 to 3 feet behind the box and assume as semi-squatting position. Then propel yourself up to the box and land on top in the same position prior to launch.
  • Pause for 2 seconds then step down and repeat the same process 10 times.

Cuts on Cuts

  • Stand up and assume balancing the right foot with legs slightly bent. Make a lateral jump to the left, while landing on the left foot with the knee bent and right leg behind you. Repeat the jumping process using the opposite parts of the legs and body, moving as quickly as possible.
  • Repeat the process 10 times.

Herkie Burpees

  • From a standing position jump up and assume a plank position as you go down, bending the elbows to lower the chest to the floor. Return to the plank position and move on to assume a squat position then jump again and repeat the process.
  • Repeat 10 times.

Halftime Lunges

  • Stand with the feet spread apart, step forward with the right leg and bend the knees while dropping the hips down until the knee grazes the floor, then step back to the original position.
  • Repeat the process using the other leg and complete 12 repetitions.

Squat Thrusters

Start from a squatting position with hands placed on the floor in front of you. Launch your body upwards and extend your legs to assume a plank position, then return back to the squat position and stand upright. Repeat the entire process 10 times.

These are high-intensity workouts for strength, endurance, and muscle-firming that can match any high-intensity workouts. Use Liquid Grip to prevent accidental slip and enhance your hold between routines. 

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Get Physically Fit Like A Rugby Pro

Unlike American football, the British version of the sport called Rugby is a full-contact sport that combines a mixture of athletic power and violence- two factors that have captivated millions of eager fans to enjoy the games.

To survive in this game, one needs to be physically fit to endure long periods of exhausting games, as well as good over-all strength and making sure to always have the right attitude in the name of good sportsmanship

To train like a rugby pro, a good set of training routines that would help rugby players to remain in an excellent physical condition must incorporate all exercise and muscle building routines to ensure maximum results.

Most importantly, one should understand that discipline and determination play key roles to ensure that they stick to the program until the end, otherwise it will all be bust.

Maximal Strength

This is the ability to generate the highest level of force the human body could possibly muster. It would only take ten seconds of one’s ability to maintain maximum continuous force then it begins to decrease, so any workout that requires maximal strength must only be done within 1 to 5 repetitions of maximum load weight, plus a good combination of eccentric and concentric muscle actions with longer rest periods in between.

So a good and ideal weight ratio can be used for the following, 1.25 times the body weight for bench press, 1.5 times body weight for squats and 1.75x body weight for deadlifts.

Warm up

This involves a good set of cardiovascular training starting off with some like core strengthening exercises like machine dips, step ups and crunches for the first five minutes of the training program.

How to lift weights

Always make sure to do the lift as quick as possible, being mindful of the ten-second maximal strength time frame.

Make sure to always have a workout buddy whenever you do your weightlifting, not just for motivation purposes, but also for safety reasons in case something should happen with weights.

Warm up

This involves a good set of cardiovascular training starting off with some like core strengthening exercises like machine dips, step ups and crunches for the first five minutes of the training program.

Also, make sure to enhance your grip, which is essential to weightlifting and for all possible training exercises.

Use a grip-enhancing agent like Liquid Grip, a revolutionary formula that replaces chalk and rosin. It dries quickly and helps prevent blisters.

It leaves no mess on the hands and equipment and it easily washes off with soap and water.

So start and train like a Rugby pro and get that full-body workout that will give you the optimum fitness results.

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Pole Dancing Is More Than Just A Routine

This is one of today’s popular forms of exercise with an element of sass and entertainment, but while others think that it is nothing than a sexy dance routine, to train for pole dancing demands a high level of physical strength and discipline.

Most dancers maintain a certain body weight and inner core strength to be able to master their dance routines that deal with a lot of body weight, gravity and muscle control, add to that is the amount of strength a dancer needs to muster in order to maintain their grip in the pole to prevent her from falling.

Today’s dance training activities also involve off-pole exercise routines that provide a well-rounded physical workout targeting the major muscle groups in order for the pole dancer to maintain control above-ground during an entire length of a dance number.

What initially started out as a number in certain types of clubs, pole dancing today has gained the respect of fitness and exercise experts for being one of the most physically-demanding workout activity that high-profile competitions are already being held.

One essential aspect for pole dancing is the grip strength that a dancer needs to have to be able to sustain grip of the pole all throughout the entire number.

Imagine all the weight and force of gravity that a dancer needs to sustain by maintaining a consistent degree of grip intensity and flexibility in order to control the seemingly complicated maneuvers and twists around the pole.

Many enthusiasts count on our revolutionary grip enhancer solution called Liquid Grip – a waterbased hydrocellulose thickener that when applied to the hands, promotes better pole grip, prevents blisters and reduces surface resistance.

Liquid chalk is made of alcohol, magnesium carbonate, thickener and fragrance that dries within seconds of applying to promote better friction and a long lasting grip. It is also biodegradable and does not contain harsh chemicals that could cause harm to the user.

The post Pole Dancing Is More Than Just A Routine appeared first on – Liquid Chalk Done Right!

Pole Dancing Is More Than Just A Routine

This is one of today’s popular forms of exercise with an element of sass and entertainment, but while others think that it is nothing than a sexy dance routine, to train for pole dancing demands a high level of physical strength and discipline.

Most dancers maintain a certain body weight and inner core strength to be able to master their dance routines that deal with a lot of body weight, gravity and muscle control, add to that is the amount of strength a dancer needs to muster in order to maintain their grip in the pole to prevent her from falling.

Today’s dance training activities also involve off-pole exercise routines that provide a well-rounded physical workout targeting the major muscle groups in order for the pole dancer to maintain control above-ground during an entire length of a dance number.

What initially started out as a number in certain types of clubs, pole dancing today has gained the respect of fitness and exercise experts for being one of the most physically-demanding workout activity that high-profile competitions are already being held.

One essential aspect for pole dancing is the grip strength that a dancer needs to have to be able to sustain grip of the pole all throughout the entire number.

Imagine all the weight and force of gravity that a dancer needs to sustain by maintaining a consistent degree of grip intensity and flexibility in order to control the seemingly complicated maneuvers and twists around the pole.

Many enthusiasts count on our revolutionary grip enhancer solution called Liquid Grip – a waterbased hydrocellulose thickener that when applied to the hands, promotes better pole grip, prevents blisters and reduces surface resistance.

Liquid chalk is made of alcohol, magnesium carbonate, thickener and fragrance that dries within seconds of applying to promote better friction and a long lasting grip. It is also biodegradable and does not contain harsh chemicals that could cause harm to the user.

It works just like chalk, but leaves no mess on the floor or other equipment and it easily washes off with soap and water.

Liquid Grip is ideal for use during pole dancing training routines that would allow users to fear less of falling off the poles with their grips enhanced and enjoy more time practicing and mastering their craft.

The post Pole Dancing Is More Than Just A Routine appeared first on – Liquid Chalk Done Right!

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