an online Instagram web viewer
  • thecheerdoc
    Dr. Travis OwensDC👨🏼‍⚕️
    @thecheerdoc

Images by thecheerdoc

If you know someone who is struggling to their layout tag them in this video.
.
For video at our website or YouTube channel. Thank you to @hannah_muise for the video submission!
.
If you have a video you would like us to do game film on, send us a private message!
If you know someone who is struggling to their layout tag them in this video. . For video at our website or YouTube channel. Thank you to @hannah_muise for the video submission! . If you have a video you would like us to do game film on, send us a private message!
For the first portion, use two different dumbbell weights if necessary, but perform the movements back to back before resting
.
For the conditioning portion, perform 150 repetitions as fast as possible. If you become fatigued and need to break, perform 5V ups each time you start moving
.
Rest 2 to 3 minutes and then perform three maximum effort handstand holds for time. If you are unable to hold a freestanding handstand, feel free to use the wall for support. During the handstand holds, focus on core stability
.
Don’t skip recovery today!
.
Tag your teammates or stunt group!
For the first portion, use two different dumbbell weights if necessary, but perform the movements back to back before resting . For the conditioning portion, perform 150 repetitions as fast as possible. If you become fatigued and need to break, perform 5V ups each time you start moving . Rest 2 to 3 minutes and then perform three maximum effort handstand holds for time. If you are unable to hold a freestanding handstand, feel free to use the wall for support. During the handstand holds, focus on core stability . Don’t skip recovery today! . Tag your teammates or stunt group!
One of the most technical lifts in the fitness world goes hand-in-hand with one of the most technical skills and cheerleading. The hang power snatch can be utilized to develop power in the toss with partner stunting
.
Start with a PVC pipe if you have never done a barbell movement
.
Start standing upright with the bar at your waist and the arms outstretched
.
Keeping the spine straight, Hinge at the waist and let the barbell slide down towards the knees while keeping tension in the back
.
From here explode the hips forward making contact with the barbell as you reach the upright standing position
.
Drive up onto the toes and pull the barbell straight up overhead while not allowing it to swing out in front
.
Lock the arms overhead while shrugging up with the shoulders and catch the barbell in a slightly bent knee position
.
Stand up and finish the movement. This is not a movement you will master in a day, week, month, or even a year. Start with light weight and master the basics.
.
tag someone who could benefit from this exercise!
One of the most technical lifts in the fitness world goes hand-in-hand with one of the most technical skills and cheerleading. The hang power snatch can be utilized to develop power in the toss with partner stunting . Start with a PVC pipe if you have never done a barbell movement . Start standing upright with the bar at your waist and the arms outstretched . Keeping the spine straight, Hinge at the waist and let the barbell slide down towards the knees while keeping tension in the back . From here explode the hips forward making contact with the barbell as you reach the upright standing position . Drive up onto the toes and pull the barbell straight up overhead while not allowing it to swing out in front . Lock the arms overhead while shrugging up with the shoulders and catch the barbell in a slightly bent knee position . Stand up and finish the movement. This is not a movement you will master in a day, week, month, or even a year. Start with light weight and master the basics. . tag someone who could benefit from this exercise!
Check out these stunts sent to us by a couple of athletes!  Full video can be found on the YouTube channel listed in our bio
.
Thank you to @jose_valdivia21 for the video submission.  If you would like us to do game film on your video, send a private message
.
Tag someone who likes to stunt!
Check out these stunts sent to us by a couple of athletes! Full video can be found on the YouTube channel listed in our bio . Thank you to @jose_valdivia21 for the video submission. If you would like us to do game film on your video, send a private message . Tag someone who likes to stunt!
READ THIS FIRST 🤙🏼💪🏼
.
The strength portion of today’s workout is fairly self-explanatory. However, during the conditioning portion, there are two options. One option is for those performing this work out at a cheer gym and the other is if you are performing this work out at a standard gym with weights
.
The workout is a 10 minute EMOM where you will perform the first movement and once you are done, you will complete as many Burpees in the rest of that minute as you can. Repeat at the beginning of each minute. Total score is number of Burpees completed
.
Tag your teammates!
READ THIS FIRST 🤙🏼💪🏼 . The strength portion of today’s workout is fairly self-explanatory. However, during the conditioning portion, there are two options. One option is for those performing this work out at a cheer gym and the other is if you are performing this work out at a standard gym with weights . The workout is a 10 minute EMOM where you will perform the first movement and once you are done, you will complete as many Burpees in the rest of that minute as you can. Repeat at the beginning of each minute. Total score is number of Burpees completed . Tag your teammates!
If you suffer from pain in the bottom of your foot, there are a few things that can be causing this like plantar fasciitis, tendon irritation, muscle strain, etc.
.
Using a lacrosse ball, place your foot on top and slowly roll front to back and side to side. Make sure to stop at areas that feel tight or tender. Either hold on that spot or do small movements until the discomfort begins to decrease. Do not stand on the ball with full body weight.
.
Next, perform a big toe stretch. If the big toe loses flexibility, it can cause pain or irritation in the bottom of the foot. Hold the stretch for 90 seconds to two minutes.
.
Share this with someone experiencing foot pain
If you suffer from pain in the bottom of your foot, there are a few things that can be causing this like plantar fasciitis, tendon irritation, muscle strain, etc. . Using a lacrosse ball, place your foot on top and slowly roll front to back and side to side. Make sure to stop at areas that feel tight or tender. Either hold on that spot or do small movements until the discomfort begins to decrease. Do not stand on the ball with full body weight. . Next, perform a big toe stretch. If the big toe loses flexibility, it can cause pain or irritation in the bottom of the foot. Hold the stretch for 90 seconds to two minutes. . Share this with someone experiencing foot pain
Game film on a round off back handspring full
.
Athlete featured is @cemills20
.
Tag someone that is working on their round off back handspring full!
Game film on a round off back handspring full . Athlete featured is @cemills20 . Tag someone that is working on their round off back handspring full!
Choose weights or resistance that are challenging. If it doesn’t challenge you, it won’t change you. Let’s get it!
.
Tag your teammates!
Choose weights or resistance that are challenging. If it doesn’t challenge you, it won’t change you. Let’s get it! . Tag your teammates!
Using a theraband, you can effectively warm up the wrists and forearms in just a couple of minutes. These strengthening activities can decrease pain and injury in the wrist associated with tumbling and stunting!
.
Add these to your warmups and perform with a partner
.
Tag someone with wrist pain
Using a theraband, you can effectively warm up the wrists and forearms in just a couple of minutes. These strengthening activities can decrease pain and injury in the wrist associated with tumbling and stunting! . Add these to your warmups and perform with a partner . Tag someone with wrist pain
Game film on an athlete working to clean up a back tuck
.
Athlete featured is @gracebelangee
.
Tag someone working on a back tuck!
Game film on an athlete working to clean up a back tuck . Athlete featured is @gracebelangee . Tag someone working on a back tuck!
Go get it this week!
.
For the conditioning section, begin the work out with eight v-ups
.
Tag your teammates!
Go get it this week! . For the conditioning section, begin the work out with eight v-ups . Tag your teammates!
Have you ever had shin pain or “shin splints”? Many times, The pain that you feel in the front of your lower leg is caused by a muscle called the tibialis posterior
.
A couple of ways to address pain here is to do some self myofascial release and stretch. Using your thumbs or a lacrosse ball, trace directly behind the edge of your shinbone until you find a tender or tight area. Apply moderate pressure and begin to move your foot in circles, continuing until the discomfort decreases or disappears
.
Afterward, stand with the affected side behind you and use something to elevate the inside portion of your foot. Keeping the foot flat, drive the knee forward and you should feel a stretch on the inside back portion of your ankle. Hold a stretch for 90 seconds to 2 minutes and repeat twice daily
.
tag someone dealing with shin pain!
Have you ever had shin pain or “shin splints”? Many times, The pain that you feel in the front of your lower leg is caused by a muscle called the tibialis posterior . A couple of ways to address pain here is to do some self myofascial release and stretch. Using your thumbs or a lacrosse ball, trace directly behind the edge of your shinbone until you find a tender or tight area. Apply moderate pressure and begin to move your foot in circles, continuing until the discomfort decreases or disappears . Afterward, stand with the affected side behind you and use something to elevate the inside portion of your foot. Keeping the foot flat, drive the knee forward and you should feel a stretch on the inside back portion of your ankle. Hold a stretch for 90 seconds to 2 minutes and repeat twice daily . tag someone dealing with shin pain!
Check out this basket toss game film for a stunt group in AUSTRALIA 🇦🇺 FULL VIDEO AT THE LINK IN OUR BIO
.
Thanks to @taylahsworld_ for the submission!  If you have a video you would like us to do game film on, send us a private message
.
Share this video with your stunt/basket group!
Check out this basket toss game film for a stunt group in AUSTRALIA 🇦🇺 FULL VIDEO AT THE LINK IN OUR BIO . Thanks to @taylahsworld_ for the submission! If you have a video you would like us to do game film on, send us a private message . Share this video with your stunt/basket group!
For the strength portion, use heavy dumbbells or a heavy barbell.  The goal is to make the four repetitions very challenging.  If neither is available, perform handstand push-ups. During conditioning, you will be mimicking a 2 minute and 30 second routine. Perform as many reps of each movement as possible and rest 2 to 3 minutes between each full set. Feel free to perform the push-ups from your knees if you do not have a full push-up
.
Tag your teammates!
For the strength portion, use heavy dumbbells or a heavy barbell. The goal is to make the four repetitions very challenging. If neither is available, perform handstand push-ups. During conditioning, you will be mimicking a 2 minute and 30 second routine. Perform as many reps of each movement as possible and rest 2 to 3 minutes between each full set. Feel free to perform the push-ups from your knees if you do not have a full push-up . Tag your teammates!
This drill is designed to build a more sturdy load in for a better stunt. The top girl must be an active part of the stunt from the very beginning to ensure the highest quality
.
Start with the arms locked out and the knees brought up to waist height. Hold for just a second keeping the feet above the platform. Place the feet onto the platform and hold for a second, then aggressively drive the body up using the legs
.
It is crucial that the flyer does not bend the arms or push off with them. The arms should remain locked out and squeezed tight next to the body
.
You can perform this using any equipment that allows you to get into that position. This can also be done at practice with the bases being used and their hands become the standing platform. Or, the bases can both kneel onto the floor and a panel mat can be stacked between them
.
Tag your flyer or stunt group!
This drill is designed to build a more sturdy load in for a better stunt. The top girl must be an active part of the stunt from the very beginning to ensure the highest quality . Start with the arms locked out and the knees brought up to waist height. Hold for just a second keeping the feet above the platform. Place the feet onto the platform and hold for a second, then aggressively drive the body up using the legs . It is crucial that the flyer does not bend the arms or push off with them. The arms should remain locked out and squeezed tight next to the body . You can perform this using any equipment that allows you to get into that position. This can also be done at practice with the bases being used and their hands become the standing platform. Or, the bases can both kneel onto the floor and a panel mat can be stacked between them . Tag your flyer or stunt group!
Game film on a walk in to single arm lib. Full video at the link in our bio. .
Thank to @mcfiddlenuggets for the video submission!
.
Do you have a video you would like game film on?  Send us a private message!
.
tag someone that is working on coed stunts!
Game film on a walk in to single arm lib. Full video at the link in our bio. . Thank to @mcfiddlenuggets for the video submission! . Do you have a video you would like game film on? Send us a private message! . tag someone that is working on coed stunts!
For the first portion of this work out, if you have access to a squat rack and barbell, perform barbell back squats as noted above. The reps should feel challenging and the weight should increase each set. If you do not have access to this equipment, use a dumbbell, kettle bell, or band to perform as many goblet squats in 30 seconds as you can. Repeat this five times with a one minute break in between
.
For the conditioning portion, start a running clock and at the top of the minute perform one Burpee followed by either a tuck jump, back handspring, or back tuck. At the top of the second minute do two repetitions and continue to add one repetition each minute until you are unable to complete the repetitions for that minute. If you start with a higher level skill and become too fatigued, go down to a lower level skill to maintain safety
.
After foam rolling, lay on your back and perform box breathing. Box breathing is a counted inhale, counted hold, counted exhale, counted hold (example: breathe in 4 seconds, hold 4 seconds, exhale 4 seconds, hold 4 seconds and repeat)
.
Tag your workout buddy!
For the first portion of this work out, if you have access to a squat rack and barbell, perform barbell back squats as noted above. The reps should feel challenging and the weight should increase each set. If you do not have access to this equipment, use a dumbbell, kettle bell, or band to perform as many goblet squats in 30 seconds as you can. Repeat this five times with a one minute break in between . For the conditioning portion, start a running clock and at the top of the minute perform one Burpee followed by either a tuck jump, back handspring, or back tuck. At the top of the second minute do two repetitions and continue to add one repetition each minute until you are unable to complete the repetitions for that minute. If you start with a higher level skill and become too fatigued, go down to a lower level skill to maintain safety . After foam rolling, lay on your back and perform box breathing. Box breathing is a counted inhale, counted hold, counted exhale, counted hold (example: breathe in 4 seconds, hold 4 seconds, exhale 4 seconds, hold 4 seconds and repeat) . Tag your workout buddy!
Most people are pretty familiar with the first stretch shown for the calves. However, there is a second calf muscle that can limit ankle range of motion
.
In the first image, you should feel the stretch in the middle of your lower leg
.
For the second stretch, move your foot slightly forward and bend the knee while keeping the heel pressed firmly into the floor. You should feel the stretch shift down into the lower part of your calf in the back leg
.
Hold the stretches for 60 seconds to 2 minutes and tag someone that needs this stretch!
Most people are pretty familiar with the first stretch shown for the calves. However, there is a second calf muscle that can limit ankle range of motion . In the first image, you should feel the stretch in the middle of your lower leg . For the second stretch, move your foot slightly forward and bend the knee while keeping the heel pressed firmly into the floor. You should feel the stretch shift down into the lower part of your calf in the back leg . Hold the stretches for 60 seconds to 2 minutes and tag someone that needs this stretch!