This 3-day-per-week home workout program is designed specifically for cheer backspots to build the strength, control, and stability needed to support stunts safely and confidently from the very start of the season — no gym required.
Every session targets the key physical demands of backspotting, including posterior-chain strength, shoulder and upper-back stability, core bracing, grip strength, and controlled power, so you’re not just “working out at home” , you’re training for your role.
✔ 3 structured home workouts per week
✔ Backspot-specific strength training (posterior chain, upper body, core & shoulder stability)
✔ Position-specific backspot drills to improve stunt support, control, and safety
✔ Cardio finishers at the end of each session to build stamina and conditioning
✔ Video demos and written descriptions for every exercise (easy to follow at home)
✔ Clear sets, reps, and structure so you always know exactly what to do
✔ Progressive overload every 2 weeks (increased reps, tempo, time, or difficulty)
✔ Designed to fit around cheer training without overtraining or burnout
This 3-day-per-week home workout program is designed specifically for cheer backspots to build the strength, control, and stability needed to support stunts safely and confidently from the very start of the season — no gym required.
Every session targets the key physical demands of backspotting, including posterior-chain strength, shoulder and upper-back stability, core bracing, grip strength, and controlled power, so you’re not just “working out at home” , you’re training for your role.
✔ 3 structured home workouts per week
✔ Backspot-specific strength training (posterior chain, upper body, core & shoulder stability)
✔ Position-specific backspot drills to improve stunt support, control, and safety
✔ Cardio finishers at the end of each session to build stamina and conditioning
✔ Video demos and written descriptions for every exercise (easy to follow at home)
✔ Clear sets, reps, and structure so you always know exactly what to do
✔ Progressive overload every 2 weeks (increased reps, tempo, time, or difficulty)
✔ Designed to fit around cheer training without overtraining or burnout
