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Girls,
Some of you still have a small balance on your Varsity accounts. Please take care of that soon. I
have sling paks for those that ordered them and have paid their account in full.I have scheduled
practices on July 16th and 17th for building groups. If your group is practicing
and you will not be at that practice, please email me so that I can change your group's practice
day. Everyone is the group needs to be there, otherwise it does not good. Keep practicing dances.
Tori and Laci will
be teaching you the new dances in early July. Make sure you are lifting the chair
everyday. I will be testing you on this next practice. Make sure you know all the dances on the DVD.
For camp, the times are from 9 to 4 each day. We need parent volunteers to send things for lunch.
Original instructions!!!
Email me each day with the workout you have done for that day. I should get an email from each
girl everyday. If you are going to be on vacation, email me the workout you will be doing on
vaction, because I know it will be modified with the dates you will be gone. See below for the
things you should be able to do by our next practice which is in about two weeks.
Learn the cheers you are responsible for. Check out the calender often. Go to the bottom of the
page and add your email address to this newsflash page.
Your workout for home should include the following:
Work up to -
-running 2 miles - this is running the whole way. We will work up to this in practice.
-50 of the following - v-ups, pushups
-100 leg lifts
- bases and back spots, practice lifting a chair above your head and holding it there for 5
minutes. Once you can do that, practice holding it with one hand, both hands an equal amount of
time until you can do that for five minutes.
-Flyers: Practice stepping into a chair and holding the position for 5 mintues.This is the edge
of the chair by the way.
Time yourself and write your times down in your workout journal. I want you to bring these to
the next practice along with the emails each day. You can take two days a week off from working
out. The need to be spread out. For example, take Sunday and Wednesday off. With your workout,
you should increase your reps by 5 and times by 30 seconds. Your running can be alternated with
walking until you can run the whole way, but always do the two miles. Drink plenty of water and
stretch before and after each workout. We will not build in practice until you can do all of
these things. Continue to work on cheers and dances from the DVD. The better you are prepared
for practice the less practice time we need. If you do not follow instructions, I will be forced
to give demerits. It is important that we are strong so that no one gets hurt!!
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