Pennridge Rams Cheerleading

Countdown to UCA Nationals

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August CC
Page Created By: Linda Loeffler Date : 8/1/2017

Sunday

(LEGS)

Monday

(J&T)

Tuesday

(ARMS)

Wednesday

(ABS)

Thursday

(CARDIO)

Friday

(COMBO)

Saturday

(2 MIN CHALLNGE)

AUGUST

CONDITIONING CALENDAR

Breathe and hydrate between each set!

 1

Run 17 min

Perfect offensive sidelines

Run 17 min

Perfect defensive sidelines

3

150 jumping jacks

Perfect general sidelines 

Run 17 min

10 triple TT

Perfect band dances

5

Run 17 min

Can you recognize each sideline based on a call out?

6

Run 18 min

2 min jumping lunges

2 min pulsing squat

2 min burpees

(Repeat 3x)

7

Pre-camp 9-1

GAME DAY TESTING

8

 

Pre-camp 9-1

9

 

Pre-camp 9-1

10

 

Pre-camp 9-1

11

Run 18 min

100 plank jacks

100 mountain climbers

10 tucks/bhs/hs snap downs

12

Run 18 min

How many leg lifts in two minutes? (all sides – six minutes total)

13

Run 19 min

3 min each split

3 min wall sit

14

 

UCA Camp

15

 

UCA Camp

16

 

UCA Camp

17

Relax and hydrate!

18

Run 19 min

100 bicycles

75 V ups

75 tuck jumps

19

Run 19 min

How many connected TT in two minutes?

20

Run 20 min

50 squats

50 frog jumps

50 t-kicks each side

(Repeat 2x)

21

Run 20 min

20 tucks/bhs/hs snaps

10 TT

10 D TT

10 pikes

22

Run 20 min

40 wide arm push ups

40 diamond pushups

50 tricep dips

(Repeat 2x)

23

Run 20 min

3 min plank

3 min walking plank

3 min plank jacks

100 sit ups

24

Run 20 min

10 D TT

50 jumping jacks

50 high knees

(Repeat 3x)

25

Run 20 min

30 monkey butts

30 scissor kicks

30 plank/shoulder taps

(Repeat 3x)

26

Run 20 min

How many burpees in two min? (Keep beating your record!)

27

Run 20 min

3 min walking side squats

50 side kicks (each side)

50 squat jumps

(Repeat 2x)

28

 

 FIRST DAY OF SCHOOL!

 

Good luck everyone!

29

 

30

 

31



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