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Above the Crowd: Cheer Flyer Strength System

Flying in cheerleading isn’t just about defying gravity — it’s about total body control, unwavering balance, and strength under pressure.
This flyer-specific training plan builds the foundation for confident holds, dynamic transitions, and stable landings — everything it takes to soar above the crowd.

What This Planner Builds:

Balance, bracing, and ankle control for held stunts and liberty work

Core-to-shoulder integration for aerial body lines and motion transitions

Flexibility and mobility needed for flyer extensions and flexibility skills

Strength for clean catches, sharp motions, and injury prevention

Built from cheerleading-specific progressions and elite performance protocols, this system prepares you for the air — and keeps you there.

Cheer Flyer Planner – Hit the Hold

Cheer Flyer-Specific Planner

Select Difficulty Level:

Your Workout Plan

Workout 1: Balance & Core Bracing

Wall Sit with Toe Raise – 3 sets x 30 sec
Dead Bug – 3 sets x 10 reps per side
Glute Bridge March – 3 sets x 10 reps
Star Pose Balance Hold – 3 sets x 15 sec per side
Standing T-Spine Reach + Twist – 3 sets x 8 reps per side
Foam Roll Calves & Quads – 2 sets x 30 sec each

Workout 2: Flexibility & Control

Dynamic Hamstring Kicks – 3 sets x 10 per leg
Wall Angels – 3 sets x 10 reps
Side Plank with Reach – 3 sets x 10 per side
Standing Quad Stretch with Reach – 3 sets x 20 sec per leg
Supine Single-Leg Lowering – 3 sets x 10 per leg
Butterfly Stretch + Forward Fold – 2 sets x 30 sec

Your Workout Plan

Workout 3: Single-Leg Strength & Coordination

Step-Ups to Balance – 3 sets x 8 per leg
Goblet Squat – 3 sets x 10 reps
Bird Dog Reach – 3 sets x 10 per side
Towel Sliders: Reverse Lunge – 3 sets x 8 per leg
Standing Calf Raise + Pause – 3 sets x 15 reps
Active Pigeon Stretch – 2 sets x 30 sec per side

Workout 4: Overhead Strength + Flexibility

Wall Shoulder Press (Isometric) – 3 sets x 20 sec
Prone Y-T-L Raises – 3 sets x 8 reps each
Hollow Body Hold – 3 sets x 20 sec
Supine Leg Raise + Pull – 3 sets x 10 per leg
Ankle Alphabet – 1 set full alphabet per side
Forward Fold with Ankle Reach – 2 sets x 30 sec

Your Workout Plan

Workout 5: Flight Power & Core Control

Jump to Stick – 3 sets x 5 reps
Side Plank with Leg Raise – 3 sets x 8 per side
Goblet Split Squat – 3 sets x 8 per leg
Overhead Dumbbell March – 3 sets x 20 steps
Single-Leg Glute Bridge Hold – 3 sets x 15 sec per leg
Supine Hamstring Band Stretch – 2 sets x 30 sec per leg

Workout 6: Aerial Stability & Catch Readiness

Box Jump to Balance Hold – 3 sets x 5 reps
Hollow Rock + Flutter Kick – 3 sets x 20 sec
Elevated Toe Point Hold – 3 sets x 15 sec
Band Y-Pullapart – 3 sets x 15 reps
Heel Raise to Ball of Foot Hold – 3 sets x 20 sec
Windmill Stretch – 2 sets x 30 sec per side

Legal Disclosure

All information presented in this program is intended for general educational purposes only and shall not constitute or replace professional medical, exercise, or diet advice, treatment, or services. You must always consult your physician before beginning this or any other exercise program. Use of this program is at your own risk. We, the creators, performers, distributors, and producers of this program, disclaim any and all liability for any loss, damage, or injury in connection with any use of this program or the information presented herein. We do not make any express or implied warranties or representations of any kind with respect to this product or to the information presented herein.

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