This 3-day-per-week gym workout program is designed specifically for cheer bases to build the strength, power, and stability needed to lift, control, and support flyers safely and consistently from the very start of the season.
Every session targets the exact physical demands of basing, including full-body strength, explosive power, grip strength, core bracing, and shoulder stability, so you’re not just “getting stronger”, you’re training for your position.
✔ 3 structured gym workouts per week
✔ Base-specific strength training (lower body, upper body, core & shoulder stability)
✔ Position-specific base drills to improve lifting technique, control, and power
✔ 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 bases to build the strength, power, and stability needed to lift, control, and support flyers safely and consistently from the very start of the season.
Every session targets the exact physical demands of basing, including full-body strength, explosive power, grip strength, core bracing, and shoulder stability, so you’re not just “getting stronger”, you’re training for your position.
✔ 3 structured gym workouts per week
✔ Base-specific strength training (lower body, upper body, core & shoulder stability)
✔ Position-specific base drills to improve lifting technique, control, and power
✔ 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
