your fitness resource

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 safe catches

Upper/lower synchronization for proper dip-drive mechanics

Reactive core and shoulder stability to adjust during transitions or flyers’ shifts

Grip, wrist, and trap endurance to maintain long-duration support

Dynamic partner drills that simulate real-time cheer demands

Whether you’re locking out a stunt or stepping in for a save, this planner builds the tools you need to become the most reliable athlete on the mat.

Backspot Protocol: Strength, Support, Stability

Backspot Protocol: Strength, Support, Stability

Select Difficulty Level:

Beginner Level – Base Support & Reactive Fundamentals

Workout 1

  • Goblet Squat – 3 sets x 10
  • Wall Sit to Lockout Hold (Overhead Band) – 3 sets x 20 sec
  • Glute Bridge Hold + March – 3 sets x 10
  • Wrist Curl + Reverse Wrist Curl – 2 sets x 12 each
  • Towel Grip Hold (Dead Hang or Assisted) – 3 sets x 15 sec
  • Cat-Cow + T-Spine Reach – 2 sets x 10

Workout 2

  • Dumbbell Romanian Deadlift – 3 sets x 10
  • Bear Plank with Shoulder Tap – 3 sets x 10
  • Half-Kneeling Wall Ball Catch – 3 sets x 8
  • Resistance Band Rows – 3 sets x 12
  • Forearm Wall Slides – 3 sets x 10
  • Supine Arm Sweep + Core Brace – 2 sets x 8

Intermediate Level – Reactive Strength & Flyer Catch Control

Workout 3

  • Barbell Deadlift – 4 sets x 5
  • Incline Dumbbell Press – 3 sets x 8
  • Suitcase Carry – 3 sets x 30 ft per side
  • Stability Ball Stir-the-Pot – 3 sets x 10
  • Split Stance Wall Press Hold (band resisted) – 3 sets x 20 sec
  • Plate Pinch Grip Carry – 2 sets x 20 ft

Workout 4

  • Trap Bar Deadlift – 4 sets x 5
  • Partner Rebound Med Ball Toss – 3 sets x 6
  • Overhead Dumbbell March – 3 sets x 20 steps
  • Half-Kneeling Anti-Rotation Band Press – 3 sets x 10 per side
  • Hanging Knee Raise – 3 sets x 10
  • Prone Y-T-L Raise – 2 sets x 10 each

Advanced Level – Stunt Rescue Power & Overhead Reactivity

Workout 5

  • Power Clean Pull from Blocks – 4 sets x 3
  • Barbell Overhead Press – 4 sets x 5
  • Sled Push (or band-resisted run) – 3 x 20 yds
  • Med Ball Scoop Toss to Wall – 3 sets x 6
  • Partner Drop Catch – 3 sets x 4
  • Turkish Get-Up – 2 sets x 2 per side

Workout 6

  • Barbell Zercher Hold Walk – 3 sets x 30 ft
  • Single-Arm Dumbbell Thruster – 3 sets x 6 per side
  • Towel Grip Chin-Up Hold – 3 sets x 10–15 sec
  • Band Y-Pullapart to Wall – 3 sets x 12
  • Plank Pull-Through – 3 sets x 10
  • Wrist Roller – 2 sets x 30 sec