TRYOUT PREP GUIDE YOUR ULTIMATE FITNESS SOLUTION & WORKOUT PROGRAM

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1 TRYOUT PREP GUIDE YOUR ULTIMATE FITNESS SOLUTION & WORKOUT PROGRAM ALL OF THE FIT TIPS, WORKOUTS AND MOTIVATION ANY CHEERLEADER OR COACH COULD EVER IMAGINE.

2 TRYOUT TIPS Your cheer season might have just ended, but tryouts are just around the corner! Take advantage of your off season to get ready for tryouts and make this year the best year yet! As a collegiate cheerleader, cheer judge for tryouts, and founder of cheerfit (www. cheerfittraining.com) I have combined my experience from all perspectives to really give you all the tools and tips you need to be tryout ready. Whether you are a seasoned vet or trying out for the first time - these insider secrets, fit tips and workout advice will sure help you walk into tryouts with confidence and walk out with a spot on that team. physically. But don t sweat it because I have put together this ebook to share my all time favorite tips, workouts and advice! Now, even before we get started I am going to let you in on a little secret in order to see success, you have to have a plan. Reaching your goals does not happen over night. Be SMART and set goals that are: S- Specific M- Measurable A- Accountable R- Relevant T- Timely So here we go! Remember, in order to reach that goal you have to prepare both mentally and WALK INTO TRYOUTS WITH CONFIDENCE AND WALK OUT WITH A SPOT ON THAT TEAM

3 TIP #1: SET SPECIFIC GOALS Be specific with what you want to master at tryouts. Ask questions and find out all the information you can before tryouts to see what skills are required, both at tryouts and throughout the season. Talk to the coaches, attend the prep meetings and chat with those who were on the team last season. Make sure you have specific goals for what you want to focus on improving during this preparation time. exercises for total body conditioning. My favorite total body exercise is a burpee. Backs- focus on improving shoulder strength and flexibility. Exercises should include a mix of total body conditioning and stretching to improve your range of motion. My favorite exercise is the inchworm pushup. Some fit tips for what to focus on: Flyers- focus on improving stability and core strength. Exercises should include balancing, stability, and ab work. My favorite stability exercise is a backwards lunge to single leg stance. Bases- focus on improving strength and power. Exercises should include plyometric movements and combo BONUS TIP: FOR MORE SPECIFIC TIPS, EXERCISE VIDEOS AND INSIDER SECRETS CHECK OUT THE FULL TRYOUT PREP GUIDE

4 TIP #2: SET MEASURABLE GOALS Are you working hard to advance your tumbling pass, master a new skill, improve that jump sequence or perfect technique? Once you focus on what it is that you want to show off at tryouts, write it down and set a plan to make it happen. Feel free to me your goals and I will help you achieve success! GOALS TO: BONUS TIP: TO HELP YOU STAY FOCUSED YOUR WORKOUT GOALS TO WE WANT TO HEAR FROM YOU! TIP #3: BE ACCOUNTABLE Remember, the key to success is doing what you say you are going to do WHEN you say you are going to do it! You have to hold yourself accountable! Some advice to hold yourself accountable includes: Stay Motivated workout with your friend or hopeful teammates and help motivate each other. If you want a little extra motivation, I would be happy to help support you! Schedule in your workouts just like any other appointment or practice day Commit you have to commit to your schedule and show up to your workout ready to give it your all, every time.

5 THE KEY TO BE SUCCESSFUL IS DOING WHAT YOU SAY YOU ARE GOING TO DO WHEN YOU SAY YOU ARE GOING TO DO IT BONUS TIP: SIGN UP FOR THE TRYOUT PREP PROGRAM AND GAIN ACCESS TO YOUR VERY OWN VIRTUAL CHEER FITNESS TRAINER WHO WILL HOLD YOU ACCOUNTABLE AND ENSURE YOU ARE REACHING YOUR GOALS! TIP #4: BE RELEVANT Remember, be relevant to the skills you want to achieve. Keep things realistic and focus on the goals that are attainable for you! Try this workout test to get an idea how much you need to improve. How long can you hold a squat for? -try for at least 60 seconds How many pushups can you do in 60 seconds? -try for pushups How flexible are you? How did you do?? If you could use some improvement, give the Tryout Prep Guide a try and get ready for to see results! TRYOUTS TIP #5: BE TIMELY To prepare for tryouts that are weeks, maybe even months away start preparing now!! TO HELP YOU PREPARE Flip to the next page for your FREE workout and workout calendar!

6 WEEKLY WORKOUT CALENDAR Follow my action calendar for a how to guide to keep fit and create a workout schedule that works!

7 BONUS!!! FOR THE HOW TO VIDEOS, WORKOUT GUIDE AND MONTHLY WORKOUT CHALLENGE, FILL OUT THE FREE WORKOUT FORM (bottom of page) AND THE ULTIMATE FITNESS TIP AND INSIDER SECRET IS CONSISTENCY CONSISTENCY IS KEY. You can t do something for 1 day, 1 week or when you feel like it. You have to be committed, consistent and dedicated. ARE YOU COMMITTED TO MAKING THE TEAM? THE TIME IS NOW! WARNING: CONTINUING ON WILL GIVE YOU UBER CONFIDENCE, SUPER HERO STRENGTH AND TAKE YOUR STUNTING, TUMBLING AND TECHNIQUE TO THE NEXT LEVEL.

8 TRYOUT PREP GUIDE Your ultimate fitness solution & workout program Take advantage of your off season to get ready for tryouts and make this year the best year yet! I want to introduce you to the TRYOUT PREP GUIDE a 1,2 or 3 month interactive virtual training program that offers you all of the sweaty goodness, exclusive fit tips, insider motivation and support! TRYOUT PREP GUIDE SO, WHAT EXACTLY IS THE TRYOUT PREP GUIDE? This comprehensive program has been uniquely developed to offer support to cheerleaders and coaches who want to make this their best season yet! The complete program includes: FITNESS ASSESSMENTS WEEKLY VIDEO CHATS WEEKLY WORKOUTS NUTRITION & FIT TIPS AFFORDABLE PRICING

9 TRYOUT PREP GUIDE Fitness Assessments: Track your progress, log your workouts and set measurable goals with the support and motivation of your virtual cheer fitness trainer. Weekly Video Chats: Stay accountable and on top of your workouts with weekly video chats with your virtual cheer fitness trainer Weekly Workouts: Each week you will receive a new workout complete with how-to video guides, action calendars and tracking logs. Nutrition and Fit Tips: Nutrition tips, weekly recipes, motivation and fit tips to stay on track and see results like never before! Affordable Pricing: Various package & pricing options available. All options are complete with the tools + guidance you need to make the team, see results and reach your goals! AND WHAT ARE THE BENEFITS OF THE PROGRAM AGAIN? GET IN SHAPE FOR TRYOUTS ADVANCED TUMBLING IMPROVE STUNTING CRANK UP THE CONFIDENCE

10 TRYOUT PREP GUIDE Get in Shape for Tryouts: Learn how to kick your fitness up a notch and sculpt, tone and strengthen the muscles you need to get into cheer shape. Advanced Tumbling: Go from ordinary to extraordinary with specific cheer inspired exercises and workout routines designed to help you build endurance and power through your tumbling. Improve Stunting: Wow your stunt group as you stick each stunt like a champ. Hit your stunts solid and take your stunt group to the next level. Crank Up the Confidence: Set yourself up for success. Be ready for tryouts- both mentally and physically. HOLD ON! THE COMPLETE PROGRAM IS ONLY HOW MUCH? 1,2 OR 3 MONTH OPTIONS 4 WORKOUTS /MONTH 4 VIDEO CHATS /MONTH $60 PER MONTH GET STARTED YOUR NEXT STEP Let s get started! Sign up at:

11 YOUR FUTURE IS CREATED BY WHAT YOU DO TODAY STILL HAVE QUESTIONS? WE ARE JUST A CLICK AWAY! REMEMBER, THE SECRET TO GETTING AHEAD IS GETTING STARTED MY ULTIMATE GOAL.. Is to help you succeed. I want YOU to reach your goals and make the team. Are you ready to take it to the next level? SWEAT, SMILE & REPEAT - CHEERFIT

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