1. V-Snaps<\/h2>\n\n\n\n![\"\"](\"https:\/\/i0.wp.com\/thecheerkin.com\/staging\/8242\/wp-content\/uploads\/2020\/03\/V-Ups-exercise.jpg?resize=301%2C167&ssl=1\")
<\/figure><\/li><\/ul>V-Snaps<\/a><\/figcaption><\/figure>\n\n\n\nPurpose<\/h4>\n\n\n\n- Strengthen the abdominals and hip flexors<\/li><\/ul>\n\n\n\n
Technique<\/h4>\n\n\n\n- Legs must be straight, knees squeezed<\/li>
- Toes must be pointed<\/li>
- Shoulders\/arms\/hands and legs\/feet should hover above ground in between reps. Avoid dropping limbs down and hitting the floor.<\/li>
- Arms must be straight, held by the ears and reach up towards the feet. Do not reach forwards – think reach up to the ceiling.<\/li>
- Should be striving to eventually do 1 per second (with correct technique), for 45 seconds straight. This is extremely difficult, but athletes must have that mindset.<\/li><\/ul>\n\n\n\n
Variations<\/h4>\n\n\n\n- If lacking strength or flexibility to keep the legs straight, do this in a tucked position until strength is built up<\/li>
- To make it harder, hold a bar or rope in hands, then loop over feet every rep (forces you to reach beyond feet)<\/li><\/ul>\n\n\n\n
2. Hollow Rockers<\/h2>\n\n\n\n![\"\"](\"https:\/\/i0.wp.com\/thecheerkin.com\/staging\/8242\/wp-content\/uploads\/2020\/03\/e159afa0017d5c2db80dbbecded2f3da.jpg?resize=698%2C300&ssl=1\")
<\/figure><\/li><\/ul>Hollow Rockers<\/a><\/figcaption><\/figure>\n\n\n\nPurpose<\/h4>\n\n\n\n- Strengthen the abdominals and hip flexors<\/li><\/ul>\n\n\n\n
Technique<\/h4>\n\n\n\n- Legs must be straight, knees squeezed<\/li>
- Toes must be pointed<\/li>
- Feet squeezing together the entire time. No\nseparation is allowed.<\/li>
- Cross arms over chest (I know it\u2019s common to do\nthis with arms by the ears but this allows for countermovement and cheating,\nand most athletes don\u2019t know how to reach correctly to do this yet. Just stick\nto arms crossed over chest.)<\/li>
- Keep upper back\/shoulders off ground the entire\ntime (don\u2019t fully lay down, maintain a crunch position). Heels may tap ground\nin between rocks.<\/li>
- Upper body and lower body should not lift off\nground more than ~5-10 inches.<\/li><\/ul>\n\n\n\n
Variations<\/h4>\n\n\n\n- If unable to rock, just practice holding hollow position for as long as possible<\/li><\/ul>\n\n\n\n
3. Superman Rockers<\/h2>\n\n\n\n![\"\"](\"https:\/\/i1.wp.com\/thecheerkin.com\/wp-content\/uploads\/2020\/03\/superman-exercise-woman1.jpg?fit=1024%2C512&ssl=1\")
<\/figure><\/li><\/ul>Superman Rockers<\/a><\/figcaption><\/figure>\n\n\n\nPurpose<\/h4>\n\n\n\n- Strengthen the deltoids, erector spinae and glutes<\/li><\/ul>\n\n\n\n
Technique<\/h4>\n\n\n\n- Legs must be straight, knees squeezed<\/li>
- Toes must be pointed<\/li>
- Feet squeezing together the entire time. No\nseparation is allowed.<\/li>
- Arms must be straight, reaching forwards as if a\nstring is pulling the arms and legs opposite directions<\/li>
- Avoid touching arms to ground in between rocks,\ntry to keep them elevated the entire time<\/li>
- Do not excessively rock\/swing legs and upper\nbody too high. The focus should be on reaching long and squeezing everything\ntight.<\/li><\/ul>\n\n\n\n
Variations<\/h4>\n\n\n\n- If unable to rock or lift arms off ground,\npractice holding a stationary superman position<\/li><\/ul>\n\n\n\n
4. Front Support<\/h2>\n\n\n\n![\"front](\"https:\/\/i0.wp.com\/thecheerkin.com\/staging\/8242\/wp-content\/uploads\/2019\/08\/high-plank-core-pose.jpg?resize=357%2C238&ssl=1\")
<\/figure><\/li><\/ul>Front Support<\/figcaption><\/figure>\n\n\n\nPurpose<\/h4>\n\n\n\n- Strengthen the shoulder girdle and all major core muscles<\/li>
- Targeting the anterior chain (muscles on the front side of the body)<\/li><\/ul>\n\n\n\n
Technique<\/h4>\n\n\n\n- Elbows straight, fingers facing forwards, shoulders right over top of wrists<\/li>
- Should be pushing shoulder blades up to the ceiling to slightly round the top of the back. Imagine as if pushing the floor away from you.<\/li>
- Feet together, knees straight<\/li>
- Can position feet as seen in picture, or bring the toes under to support the weight on the tops of the feet<\/li>
- Should be straight line from shoulders to ankles<\/li><\/ul>\n\n\n\n
Variations<\/h4>\n\n\n\n- To make it easier, elevate the hands<\/li>
- To make it harder, elevate the feet<\/li><\/ul>\n\n\n\n
5. Rear Support<\/h2>\n\n\n\n![\"\"](\"https:\/\/i0.wp.com\/thecheerkin.com\/staging\/8242\/wp-content\/uploads\/2020\/03\/rear-supportt.jpg?resize=512%2C305&ssl=1\")
<\/figure><\/li><\/ul>Rear Support<\/a><\/figcaption><\/figure>\n\n\n\nPurpose<\/h4>\n\n\n\n- Strengthen the posterior chain (muscles on the back side of the body)<\/li><\/ul>\n\n\n\n
Technique<\/h4>\n\n\n\n- Elbows straight, shoulders right over top of wrists<\/li>
- Should be squeezing glutes and lifting hips up towards the ceiling<\/li>
- Feet together, knees straight, toes pointed<\/li>
- Should be straight line from shoulders to feet<\/li><\/ul>\n\n\n\n
Variations<\/h4>\n\n\n\n- To make it easier, elevate the hands<\/li>
- To make it harder, elevate the feet<\/li><\/ul>\n\n\n\n
6. Side Support (Right Side)<\/h2>\n\n\n\n![\"\"](\"https:\/\/i0.wp.com\/thecheerkin.com\/staging\/8242\/wp-content\/uploads\/2019\/08\/core-strength-workout.jpg?resize=446%2C298&ssl=1\")
<\/figure><\/li><\/ul><\/figure>\n\n\n\nPurpose<\/h4>\n\n\n\n- Strengthen major core muscles, focusing on the obliques<\/li><\/ul>\n\n\n\n
Technique<\/h4>\n\n\n\n- Elbows straight, fingers facing outwards in same line as body, shoulder right over top of wrist<\/li>
- Should be squeezing obliques and lifting hips up towards the ceiling<\/li>
- Top arm can be placed on hip, kept flat against side or lifted into the air<\/li>
- Feet together or staggered, knees straight<\/li>
- Should be straight line from shoulders to feet<\/li><\/ul>\n\n\n\n
Variations <\/h4>\n\n\n\n- To make it easier, elevate the hands<\/li>
- To make it harder, elevate the feet<\/li><\/ul>\n\n\n\n
7. Side Support (Left Side)<\/h2>\n\n\n\n
Same as above.<\/p>\n\n\n\n
8. Straddle Raises<\/h2>\n\n\n\n![\"\"](\"https:\/\/i1.wp.com\/thecheerkin.com\/wp-content\/uploads\/2020\/03\/Straddle-Stretch.jpg?fit=1024%2C612&ssl=1\")
<\/figure><\/li><\/ul> POPSUGAR Photography <\/figcaption><\/figure>\n\n\n\nPurpose<\/h4>\n\n\n\n- Strengthen the hip flexors<\/li><\/ul>\n\n\n\n
Technique<\/h4>\n\n\n\n- Seated in straddle on floor, knees straight, toes pointed<\/li>
- Maintain good posture, back straight, sitting upright<\/li>
- Position hands flat on floor and in line with knees<\/li>
- Push hands into floor and use hip flexors to lift legs as high as possible, maintaining straight knees and pointed toes. If legs don\u2019t lift up at all, it\u2019s okay, keep attempting. As more strength comes, legs will start to elevate.<\/li>
- Do not lift palms off floor, hands must stay completely flat while pushing<\/li>
- Do not rock or lean backwards to lift legs higher<\/li>
- Slowly lower legs back down, don’t let heels slam down onto floor<\/li><\/ul>\n\n\n\n
Variations<\/h4>\n\n\n\n- To make it easier, reach slightly closer to the\nbody<\/li>
- To make it harder, reach further beyond knees,\ncloser to the feet<\/li><\/ul>\n\n\n\n
9. Inchworm<\/h2>\n\n\n\n![\"\"](\"https:\/\/i1.wp.com\/thecheerkin.com\/wp-content\/uploads\/2020\/03\/inchworm-1.jpg?fit=1024%2C410&ssl=1\")
<\/figure><\/li><\/ul>Inchworm<\/a><\/figcaption><\/figure>\n\n\n\nPurpose<\/h4>\n\n\n\n
- <\/figure><\/li><\/ul>
V-Snaps<\/a><\/figcaption><\/figure>\n\n\n\n Purpose<\/h4>\n\n\n\n
- Strengthen the abdominals and hip flexors<\/li><\/ul>\n\n\n\n
Technique<\/h4>\n\n\n\n
- Legs must be straight, knees squeezed<\/li>
- Toes must be pointed<\/li>
- Shoulders\/arms\/hands and legs\/feet should hover above ground in between reps. Avoid dropping limbs down and hitting the floor.<\/li>
- Arms must be straight, held by the ears and reach up towards the feet. Do not reach forwards – think reach up to the ceiling.<\/li>
- Should be striving to eventually do 1 per second (with correct technique), for 45 seconds straight. This is extremely difficult, but athletes must have that mindset.<\/li><\/ul>\n\n\n\n
Variations<\/h4>\n\n\n\n
- If lacking strength or flexibility to keep the legs straight, do this in a tucked position until strength is built up<\/li>
- To make it harder, hold a bar or rope in hands, then loop over feet every rep (forces you to reach beyond feet)<\/li><\/ul>\n\n\n\n
2. Hollow Rockers<\/h2>\n\n\n\n
- <\/figure><\/li><\/ul>
Hollow Rockers<\/a><\/figcaption><\/figure>\n\n\n\n Purpose<\/h4>\n\n\n\n
- Strengthen the abdominals and hip flexors<\/li><\/ul>\n\n\n\n
Technique<\/h4>\n\n\n\n
- Legs must be straight, knees squeezed<\/li>
- Toes must be pointed<\/li>
- Feet squeezing together the entire time. No\nseparation is allowed.<\/li>
- Cross arms over chest (I know it\u2019s common to do\nthis with arms by the ears but this allows for countermovement and cheating,\nand most athletes don\u2019t know how to reach correctly to do this yet. Just stick\nto arms crossed over chest.)<\/li>
- Keep upper back\/shoulders off ground the entire\ntime (don\u2019t fully lay down, maintain a crunch position). Heels may tap ground\nin between rocks.<\/li>
- Upper body and lower body should not lift off\nground more than ~5-10 inches.<\/li><\/ul>\n\n\n\n
Variations<\/h4>\n\n\n\n
- If unable to rock, just practice holding hollow position for as long as possible<\/li><\/ul>\n\n\n\n
3. Superman Rockers<\/h2>\n\n\n\n
- <\/figure><\/li><\/ul>
Superman Rockers<\/a><\/figcaption><\/figure>\n\n\n\n Purpose<\/h4>\n\n\n\n
- Strengthen the deltoids, erector spinae and glutes<\/li><\/ul>\n\n\n\n
Technique<\/h4>\n\n\n\n
- Legs must be straight, knees squeezed<\/li>
- Toes must be pointed<\/li>
- Feet squeezing together the entire time. No\nseparation is allowed.<\/li>
- Arms must be straight, reaching forwards as if a\nstring is pulling the arms and legs opposite directions<\/li>
- Avoid touching arms to ground in between rocks,\ntry to keep them elevated the entire time<\/li>
- Do not excessively rock\/swing legs and upper\nbody too high. The focus should be on reaching long and squeezing everything\ntight.<\/li><\/ul>\n\n\n\n
Variations<\/h4>\n\n\n\n
- If unable to rock or lift arms off ground,\npractice holding a stationary superman position<\/li><\/ul>\n\n\n\n
4. Front Support<\/h2>\n\n\n\n
- <\/figure><\/li><\/ul>
Front Support<\/figcaption><\/figure>\n\n\n\n Purpose<\/h4>\n\n\n\n
- Strengthen the shoulder girdle and all major core muscles<\/li>
- Targeting the anterior chain (muscles on the front side of the body)<\/li><\/ul>\n\n\n\n
Technique<\/h4>\n\n\n\n
- Elbows straight, fingers facing forwards, shoulders right over top of wrists<\/li>
- Should be pushing shoulder blades up to the ceiling to slightly round the top of the back. Imagine as if pushing the floor away from you.<\/li>
- Feet together, knees straight<\/li>
- Can position feet as seen in picture, or bring the toes under to support the weight on the tops of the feet<\/li>
- Should be straight line from shoulders to ankles<\/li><\/ul>\n\n\n\n
Variations<\/h4>\n\n\n\n
- To make it easier, elevate the hands<\/li>
- To make it harder, elevate the feet<\/li><\/ul>\n\n\n\n
5. Rear Support<\/h2>\n\n\n\n
- <\/figure><\/li><\/ul>
Rear Support<\/a><\/figcaption><\/figure>\n\n\n\n Purpose<\/h4>\n\n\n\n
- Strengthen the posterior chain (muscles on the back side of the body)<\/li><\/ul>\n\n\n\n
Technique<\/h4>\n\n\n\n
- Elbows straight, shoulders right over top of wrists<\/li>
- Should be squeezing glutes and lifting hips up towards the ceiling<\/li>
- Feet together, knees straight, toes pointed<\/li>
- Should be straight line from shoulders to feet<\/li><\/ul>\n\n\n\n
Variations<\/h4>\n\n\n\n
- To make it easier, elevate the hands<\/li>
- To make it harder, elevate the feet<\/li><\/ul>\n\n\n\n
6. Side Support (Right Side)<\/h2>\n\n\n\n
- <\/figure><\/li><\/ul><\/figure>\n\n\n\n
Purpose<\/h4>\n\n\n\n
- Strengthen major core muscles, focusing on the obliques<\/li><\/ul>\n\n\n\n
Technique<\/h4>\n\n\n\n
- Elbows straight, fingers facing outwards in same line as body, shoulder right over top of wrist<\/li>
- Should be squeezing obliques and lifting hips up towards the ceiling<\/li>
- Top arm can be placed on hip, kept flat against side or lifted into the air<\/li>
- Feet together or staggered, knees straight<\/li>
- Should be straight line from shoulders to feet<\/li><\/ul>\n\n\n\n
Variations <\/h4>\n\n\n\n
- To make it easier, elevate the hands<\/li>
- To make it harder, elevate the feet<\/li><\/ul>\n\n\n\n
7. Side Support (Left Side)<\/h2>\n\n\n\n
Same as above.<\/p>\n\n\n\n
8. Straddle Raises<\/h2>\n\n\n\n
- <\/figure><\/li><\/ul>
POPSUGAR Photography <\/figcaption><\/figure>\n\n\n\n Purpose<\/h4>\n\n\n\n
- Strengthen the hip flexors<\/li><\/ul>\n\n\n\n
Technique<\/h4>\n\n\n\n
- Seated in straddle on floor, knees straight, toes pointed<\/li>
- Maintain good posture, back straight, sitting upright<\/li>
- Position hands flat on floor and in line with knees<\/li>
- Push hands into floor and use hip flexors to lift legs as high as possible, maintaining straight knees and pointed toes. If legs don\u2019t lift up at all, it\u2019s okay, keep attempting. As more strength comes, legs will start to elevate.<\/li>
- Do not lift palms off floor, hands must stay completely flat while pushing<\/li>
- Do not rock or lean backwards to lift legs higher<\/li>
- Slowly lower legs back down, don’t let heels slam down onto floor<\/li><\/ul>\n\n\n\n
Variations<\/h4>\n\n\n\n
- To make it easier, reach slightly closer to the\nbody<\/li>
- To make it harder, reach further beyond knees,\ncloser to the feet<\/li><\/ul>\n\n\n\n
9. Inchworm<\/h2>\n\n\n\n
- <\/figure><\/li><\/ul>
Inchworm<\/a><\/figcaption><\/figure>\n\n\n\n Purpose<\/h4>\n\n\n\n
- Strengthen the hip flexors<\/li><\/ul>\n\n\n\n
- Strengthen major core muscles, focusing on the obliques<\/li><\/ul>\n\n\n\n
- Strengthen the posterior chain (muscles on the back side of the body)<\/li><\/ul>\n\n\n\n
- If unable to rock or lift arms off ground,\npractice holding a stationary superman position<\/li><\/ul>\n\n\n\n
- Strengthen the deltoids, erector spinae and glutes<\/li><\/ul>\n\n\n\n
- If unable to rock, just practice holding hollow position for as long as possible<\/li><\/ul>\n\n\n\n
- Strengthen the abdominals and hip flexors<\/li><\/ul>\n\n\n\n
- Strengthen the abdominals and hip flexors<\/li><\/ul>\n\n\n\n
![\"\"](\"https:\/\/i0.wp.com\/thecheerkin.com\/staging\/8242\/wp-content\/uploads\/2020\/03\/supine-1.jpg?resize=637%2C584&ssl=1\")
<\/figure><\/li><\/ul>