Desk Reset: Posture & Mobility Plan
Whether you’re working long hours at a desk, commuting, or spending too much time seated, poor posture and mobility loss can quietly chip away at your strength and energy. This plan is built to counteract the effects of sitting — by retraining posture, activating key muscle groups, and improving movement where it matters most. Desk […]
Diamond Drive: Softball Performance Plan
Softball demands more than strength — it takes power, precision, and game-speed control. Whether you’re sprinting to first, winding up for a pitch, or driving the ball deep, this plan helps you move like a complete athlete — explosive, mobile, and resilient. The Diamond Drive plan brings together proven methods from elite collegiate and national […]
In Perfect Form: A Dryland Plan for Competitive Divers
Competitive diving demands more than bravery and balance — it takes explosive power, body control, and the ability to maintain precise form in mid-air. Whether you’re training on springboard or platform, this dryland program builds the strength, stability, and flexibility needed to support clean take-offs, controlled rotations, and confident entries. In Perfect Form is a […]
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 […]
Backspot Protocol: Strength, Support, Stability
The Backspot is the lifeline of every stunt — steady, responsive, and essential to keeping Flyers secure in the air and safe on the ground. This program targets the precise strength, stability, and timing skills needed to excel in this critical role. What This Planner Focuses On: Backspot-specific strength for fast lifts, controlled holds, and […]
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 […]
Hit & Hold: Cheer Conditioning Prep
Cheerleading demands more than choreography — it demands strength, control, and explosive coordination. Hit & Hold is your foundation-building program designed to prep athletes for stunting, jumping, tumbling, and total-body confidence. Whether you’re a flyer looking to tighten your holds, a base building strength from the ground up, or a new cheer athlete preparing for […]
Crush Drive: Hit Harder, Farther, Faster
Hitting with power isn’t just about swinging harder — it’s about sequencing, rotation, and explosive strength from the ground up.Crush Drive is a performance-driven training plan built specifically for baseball hitters who want to improve their bat speed, generate more torque, and drive the ball with force. This program builds the athletic foundation for consistent, […]
Rally Ready: Off-Season Tennis Strength Protocol
The off-season is where real progress is made. This protocol is built to sharpen your strength, improve rotation, and rebuild mobility so you return to the court more powerful, durable, and conditioned than ever. Whether you’re working toward a stronger serve, faster change of direction, or greater endurance during rallies, this program delivers a structured […]
Serve & Sustain: In-Season Tennis Maintenance Plan
When match volume increases, smart athletes shift from building to maintaining. Serve & Sustain is designed to keep tennis players strong, mobile, and injury-resistant during the most demanding part of the season. This in-season plan emphasizes joint resilience, postural control, and explosive maintenance work — using minimal volume, precise movement, and targeted mobility to help […]
