Below you will find a simple guide to motions and jumps. Please print these and keep them as they will be of benefit. Most cheerleaders pick up bad habits when they are cheering for a while like lopsided Ts or low Tuck Jumps.
Galway City Cougars Cheerleaders, find your cheer workout below and print and keep it.

Notes for your workout: 
The workout above is designed to give you a day off for your training day ie Wednesday, Thursday or Sunday depending on your squad, as well as one other day off each week. If you want to try something different please run it by your squad coach first.

This workout is designed for senior squad members and is an introduction to working out at home. If you feel it is too easy, we can give you a much harder one to try!

Always warmup before completing any workout.
Never workout on a full stomach (or an empty one).
Keep a healthy snack nearby such as a banana and some water.
If you feel lightheaded or dizzy stop immediatley.