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Top Two Exercises For Building Strength and Endurance

My daughter Hailey used to be on a competitive cheerleading team and is now on a select softball team.  Now, if you don’t know that much about cheerleading, there are two things that you need to know:

1. It’s ultra-competitive, with teams from all over the nation looking for an invitation to the National Cheerleading competition held in Florida every year.

2. There are two types of cheerleaders: a base and the flyers.

As a catcher in softball she also needs to be in great shape since she probably squats 100+ times in a game and sometimes plays 3 games in a day. 

So, having the background in strength and conditioning, I have set up a little program for Hailey to help her maintain her strength as well as her endurance.

Besides running and doing jumping jacks and high knees, I have Hailey doing sets of lunges and pushups to help build her lower and upper body.

(Trust me, she gets enough core work during her practices!)

Pushups are great for building the chest, shoulders, and triceps, which are needed for hitting and throwing.

We balance those out with some upper back exercises, such as band pulldowns, or even pullups (when she’s not complaining).
For the lower body, we focus mainly on the lunges, as they tackle all the major muscle groups in the legs, including the glutes, hamstrings, and quads.

Now, it dawned on me the other day:

YOU could also benefit from doing pushups and lunges in your everyday life!  Below, Kevin, shows you some different (and simple) variations for doing the lunges and pushups.  

Check it out and let us know what you think!

LUNGES:

 

PUSHUPS

 

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