This 3-day-per-week home 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, with minimal equipment and no gym required.
Every session targets the exact physical demands of basing, including lower-body strength, upper-body pushing and pulling, core bracing, shoulder stability, and grip strength, so you’re not just “working out at home” , you’re training for your position.
✔ 3 structured home workouts per week
✔ Base-specific strength training (lower body, upper body, core & shoulder stability)
✔ Position-specific base drills to improve lifting mechanics, 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 at home)
✔ Clear sets, reps, and structure so you always know exactly what to do
✔ Progressive overload every 2 weeks (reps, tempo, time, or exercise progressions)
✔ Designed to fit around cheer training without overtraining or burnout
This 3-day-per-week home 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, with minimal equipment and no gym required.
Every session targets the exact physical demands of basing, including lower-body strength, upper-body pushing and pulling, core bracing, shoulder stability, and grip strength, so you’re not just “working out at home” , you’re training for your position.
✔ 3 structured home workouts per week
✔ Base-specific strength training (lower body, upper body, core & shoulder stability)
✔ Position-specific base drills to improve lifting mechanics, 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 at home)
✔ Clear sets, reps, and structure so you always know exactly what to do
✔ Progressive overload every 2 weeks (reps, tempo, time, or exercise progressions)
✔ Designed to fit around cheer training without overtraining or burnout
