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Dip, Drive, Lock: Power & Control for Cheer Bases

From the first squat to the final lockout, Bases are the foundation of every stunt — built to lift, brace, and catch under pressure. This planner is designed to develop the total-body strength, stability, and grip control needed to support Flyers with confidence and consistency.

What This Planner Focuses On:

Dip-to-drive mechanics for explosive lifts and tosses

Lockout strength and overhead endurance for stable stunt holds

Posterior chain and leg power to anchor and elevate simultaneously

Grip, wrist, and shoulder durability for extended support during pyramids

Partner-integrated drills to reinforce real stunt timing and transitions

Whether you’re pressing into a cupie, locking out a shoulder stand, or catching from the top, this planner prepares you to handle every rep with power and precision.

Base-Specific Cheer Planner

Base-Specific Cheer Planner

Select Difficulty Level:

Your Workout Plan

Workout A: Base Foundations

  • Goblet Squat – 3 sets x 10
  • Glute Bridge Walkout – 3 sets x 10
  • Elevated Bear Crawl Hold – 3 sets x 20 sec
  • Overhead Plate Hold – 3 sets x 20 sec
  • Farmer Carry – 3 sets x 30 ft
  • Towel Grip Eccentric Pull-Up Hold – 3 sets x 10 sec

Workout B: Bracing & Control

  • Dumbbell Floor Press – 3 sets x 10
  • Dead Bug with Stability Ball – 3 sets x 10
  • Wall Sit with Overhead Arm Reach – 3 sets x 30 sec
  • Resistance Band Rows – 3 sets x 12
  • Kettlebell Deadlift – 3 sets x 10
  • Supine Arm Circles – 2 sets x 10 each direction

Your Workout Plan

Workout C: Lift Strength & Bracing

  • Barbell Front Squat – 4 sets x 6
  • Incline Dumbbell Press – 3 sets x 8
  • Suitcase Carry – 3 sets x 40 ft each side
  • Stability Ball Stir-the-Pot – 3 sets x 10
  • Band-Resisted Step-Back Lunge – 3 sets x 8 per leg
  • Plate Pinch Grip Hold – 3 sets x 20 sec

Workout D: Rotation & Transfer Control

  • Trap Bar Deadlift – 4 sets x 5
  • Half-Kneeling Anti-Rotation Press – 3 sets x 10 each side
  • Overhead Band Partner Press (Reactive) – 3 sets x 10
  • Lateral Bear Crawl – 3 sets x 30 ft
  • Partner Med Ball Chest Pass – 3 sets x 10
  • Hanging Knee Raises – 3 sets x 10

Your Workout Plan

Workout E: Launch & Hold Strength

  • Clean Pull from Blocks – 4 sets x 4
  • Barbell Overhead Press – 4 sets x 5
  • Med Ball Rotational Scoop Toss – 3 sets x 6 per side
  • Sled Push – 3 rounds x 20 yds
  • Partner Resistance Jump to Stick Landing – 3 sets x 5
  • Turkish Get-Up – 2 sets x 3 each side

Workout F: Catch Simulation & Reactive Core

  • Barbell Zercher Squat – 4 sets x 5
  • Single-Arm Dumbbell Thruster – 3 sets x 6 per side
  • Towel Grip Pull-Up Hold – 3 sets x 15 sec
  • Partner Catch & Rebound Press – 3 sets x 6
  • Plank Pull-Through – 3 sets x 10
  • Wrist Roller – 2 rounds x 30 sec