This 3-day-per-week home workout program is designed specifically for cheer flyers to build the strength, control, and confidence needed to perform safely and consistently from the very start of the season, no gym required.
Every session targets the exact physical demands of flying, including core stability, single-leg strength, balance, body tension, and controlled power, so you’re not just “getting fitter” you’re training with purpose, even at home.
✔ 3 structured home workouts per week
✔ Flyer-specific strength training (lower body, core, upper body & stability)
✔ Position-specific flyer drills to improve balance, tightness, and control
✔ 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 flyers to build the strength, control, and confidence needed to perform safely and consistently from the very start of the season, no gym required.
Every session targets the exact physical demands of flying, including core stability, single-leg strength, balance, body tension, and controlled power, so you’re not just “getting fitter” you’re training with purpose, even at home.
✔ 3 structured home workouts per week
✔ Flyer-specific strength training (lower body, core, upper body & stability)
✔ Position-specific flyer drills to improve balance, tightness, and control
✔ 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.
