This program is designed specifically for cheerleading bases who want to build strength, power, and endurance from home — with no gym required. Whether you’re lifting flyers, locking out overhead, or fighting to stay strong in pyramid holds, this plan gives you the structure and tools to improve your performance before comp season begins.
Over 8 weeks, you’ll train 4 days per week, with each session lasting around 30-45 minutes. Every workout is carefully structured to target the key areas that matter most for bases:
Leg strength and stability for solid catches and explosive drives
Core control and posture to keep flyers safe and balanced
Upper body power for strong lockouts and overhead strength
Base-specific drills like overhead holds, dip drives, and balance challenges
Cheer-style cardio finishers to improve your fitness and endurance under pressure
You’ll follow a progressive overload structure every 2 weeks — meaning reps, tempo, or intensity gradually increase to help you consistently build strength and stamina without plateauing. It's the same principle used in elite sport training, adapted for home and cheer-specific needs.
The program uses simple home equipment like a backpack, stairs, towels, chairs, and a pillow — so it’s accessible to anyone. Plus, you’ll get video demos linked for nearly every exercise to help you follow along with correct form and intent.
Whether you're new to bases or ready to take your strength to the next level, this program will prepare you for a powerful pre-season. Expect to feel stronger, more stable, and more confident under every stunt.
This program is designed specifically for cheerleading bases who want to build strength, power, and endurance from home — with no gym required. Whether you’re lifting flyers, locking out overhead, or fighting to stay strong in pyramid holds, this plan gives you the structure and tools to improve your performance before comp season begins.
Over 8 weeks, you’ll train 4 days per week, with each session lasting around 30-45 minutes. Every workout is carefully structured to target the key areas that matter most for bases:
Leg strength and stability for solid catches and explosive drives
Core control and posture to keep flyers safe and balanced
Upper body power for strong lockouts and overhead strength
Base-specific drills like overhead holds, dip drives, and balance challenges
Cheer-style cardio finishers to improve your fitness and endurance under pressure
You’ll follow a progressive overload structure every 2 weeks — meaning reps, tempo, or intensity gradually increase to help you consistently build strength and stamina without plateauing. It's the same principle used in elite sport training, adapted for home and cheer-specific needs.
The program uses simple home equipment like a backpack, stairs, towels, chairs, and a pillow — so it’s accessible to anyone. Plus, you’ll get video demos linked for nearly every exercise to help you follow along with correct form and intent.
Whether you're new to bases or ready to take your strength to the next level, this program will prepare you for a powerful pre-season. Expect to feel stronger, more stable, and more confident under every stunt.
