By Amber Steffen

You just pulled up to the gym, jumped out of the car, and are ready for cheer practice! Once you open the door and step on to the gym floor, you hear the words, "All right everyone, make sure you warm-up." So what do you do? Well, most days the team members will sit in a butterfly, stretch, and talk about the latest and greatest on Netflix. But all that's about to change! Warming up seems like a simple concept, but for many it can be a daily struggle.

We're challenging you to go beyond your "sit in a butterfly routine" and transform your warm-up for optimal practice performance. Don't get us wrong, the butterfly is a great stretch, but it's time to get serious about your practice routine.

Step 1: Cardio

This allows the blood flow to move into those muscles for stretching. You can do these exercises timed or in predetermined sets. (Ex. jog 5 minutes, vs. jog 2 laps)

• Begin with 20-30 jumping jacks
• 20 walking lunges across the gym
• 10-20 mountain climbers
• Jog 2-5 laps around the gym or building

Step 2: Standing Stretches

• Standing straddle stretch: Reach side to side and through the middle.
• Standing hamstring stretch: Pull back one foot at a time and hold for 30 seconds.
• Wide stance hip flexor stretch: Legs shoulder width apart, place your hands on your knees, and bend pressing your knees apart.
• Touch your toes: Stretch your hamstrings in a pike position to get ready for jumps. Make sure your knees are straight, and you hold this for 30 seconds or more.

Step 3: Floor stretches

• Pike stretch: Reaching out for your toes and hold for about 30 seconds -- flex and point your toes.
• Straddle: Reach to both sides and the middle. Be sure to hold these for 30 seconds or more.
• Runner's lunge: Great for stretching your hips, hamstrings, and quads.
• Splits: Right, left and middle -- keep your shoulders over your hips to keep from "cheating" and hunching over. You want your bodyweight to fall over the center of your split.
• Roll out your ankles and wrists: This is the most important part of all stretching before practice to ensure you are read to tumble and stunt.
• Bridge up: Lie back placing hands and feet on the floor and pushing your body up to the sky. Rock back and forth for a deeper back stretch.
  • Tip: If you're having trouble with backbends, try this variation: In a sitting pike stretch, cross one foot over the other and twist your body the opposite way and hold. Be sure to sit up straight!

Try this warm-up at your next practice, and see if you notice a difference in your performance!

If you're looking for a challenge, grab a friend and PARTNER UP for these fun workouts:

Leg Workout:

Arm Workout:

Ab Workout: