Your Pre-Season Power-Up
This 8-week gym-based program for bases is designed to build the raw strength, control, and power you need to hold, lift, and save confidently this cheer season. With 4 training days per week, you’ll develop the key muscles and motor patterns that make for a reliable, explosive, and safe base.
As a base, your job isn’t just to be strong — it’s to be stable under pressure, react quickly, and protect your flyer. That’s why this plan targets leg power, grip strength, shoulder stability, and reactive speed — all while keeping your core locked in.
Base-specific strength training (for squats, overhead control, and grip)
Interval cardio to build endurance for longer routines
Explosive power drills for fast catches and reactive strength
Core & back work for posture, balance, and drive under lifts
Video demo for each exercise
Each workout ends with a specific base drill and cardio finisher!
✔️ Makes you stronger, safer, and more consistent under your flyer
✔️ Builds a solid base (literally!) before comp season hits
✔️ Helps you react quickly and prevent stunt wobbles or falls
✔️ Keeps your body conditioned to handle reps without breaking down
Your Pre-Season Power-Up
This 8-week gym-based program for bases is designed to build the raw strength, control, and power you need to hold, lift, and save confidently this cheer season. With 4 training days per week, you’ll develop the key muscles and motor patterns that make for a reliable, explosive, and safe base.
As a base, your job isn’t just to be strong — it’s to be stable under pressure, react quickly, and protect your flyer. That’s why this plan targets leg power, grip strength, shoulder stability, and reactive speed — all while keeping your core locked in.
Base-specific strength training (for squats, overhead control, and grip)
Interval cardio to build endurance for longer routines
Explosive power drills for fast catches and reactive strength
Core & back work for posture, balance, and drive under lifts
Video demo for each exercise
Each workout ends with a specific base drill and cardio finisher!
✔️ Makes you stronger, safer, and more consistent under your flyer
✔️ Builds a solid base (literally!) before comp season hits
✔️ Helps you react quickly and prevent stunt wobbles or falls
✔️ Keeps your body conditioned to handle reps without breaking down
