This 3-day-per-week gym workout program is designed specifically for cheer backspots to build the strength, power, and control needed to assist lifts, stabilize stunts, and protect both the flyer and bases from the very start of the season.
Every session targets the unique physical demands of backspotting, including posterior-chain strength, shoulder stability, core bracing, grip strength, and explosive power ,so you’re not just “training in the gym” — you’re training for your role.
✔ 3 structured gym workouts per week
✔ Backspot-specific strength training (posterior chain, upper body, core & shoulder stability)
✔ Position-specific backspot drills to improve lifting assistance, control, and stunt stability
✔ Cardio finishers at the end of each session to build stamina and conditioning
✔ Video demos and written descriptions for every exercise (easy to follow in the gym)
✔ Clear sets, reps, and structure so you always know exactly what to do
✔ Progressive overload every 2 weeks to safely increase strength and power
✔ Designed to fit around cheer training without overtraining or burnout
This 3-day-per-week gym workout program is designed specifically for cheer backspots to build the strength, power, and control needed to assist lifts, stabilize stunts, and protect both the flyer and bases from the very start of the season.
Every session targets the unique physical demands of backspotting, including posterior-chain strength, shoulder stability, core bracing, grip strength, and explosive power ,so you’re not just “training in the gym” — you’re training for your role.
✔ 3 structured gym workouts per week
✔ Backspot-specific strength training (posterior chain, upper body, core & shoulder stability)
✔ Position-specific backspot drills to improve lifting assistance, control, and stunt stability
✔ Cardio finishers at the end of each session to build stamina and conditioning
✔ Video demos and written descriptions for every exercise (easy to follow in the gym)
✔ Clear sets, reps, and structure so you always know exactly what to do
✔ Progressive overload every 2 weeks to safely increase strength and power
✔ Designed to fit around cheer training without overtraining or burnout
