All four training plans are designed for competitive cheerleader and athletes coming from other artistic sports who wish to exercise at home without the need of fancy and expensive equipment.
Especially if you are a gym newbie, junior athlete or flyer, our Home training plan series is for you!
You can work out at home without paying for a gym membership, utilizing only your body weight, resistance bands, sliders & dumbbells.
An additional cardio session complements the strength training so that you can endure prolonged training sessions.
You will learn how to train in a more cheer-specific manner, prevent common injuries, and become a better athlete.
Better conditioning, less injuries/stress fractures, stronger tendons and ligaments, stunt like a beast, jump like a kangoroo & power through hard training sessions.
HOME is based on bodyweight, resistance bands and slider exercises, whereas HOME GYM includes dumbbell exercises as well.
All four training plans require minimal equipment. These tools are affordable, and readily available for purchase online on typical websites or at regular fitness equipment stores.
Conditioning by running is essential for flyer and bases as it helps improve aerobic endurance, which is crucial for sustaining energy levels throughout cheerleading practices, performances, and routines.
Aerobic endurance allows you to execute high-intensity movements such as tumbling, jumps, and stunts with precision and stamina.
Providing a well-rounded and periodized training system to improve your cheerleader athleticsm in all areas.
A fully structured progressive training plan including warm-up routines, sets & reps, rest times, rep tempo & REP (reps in reserve).
All exercises are explained in video tutorials, demonstrated by Simon and Constantin. All warm-up routines include a real-time video and integrated timer option.
A fully structured progressive & periodized training plan including warm-up routines, warm-up sets, rest times, rep tempo, load progression & a 1-RM progression chart.
All TOSS training plans consist of functional movements, strength-building, hypertrophy, accessory work, mobility, prehab exercises as well as warm-up routines.
Your training plan to reach next performance levels!
Providing a well-rounded and periodized training system to improve your cheerleader athleticsm in all areas.
All exercises are designed to strengthen your body all around and improve the cheer-athletic qualities.
Specialized on movement patterns, muscle groups, intensity levels, and other similarities towards cheerleading, acrobatic and artistic sports.
You will work on eliminating common deficits to move more efficiently and to access more strength.
