your fitness resource

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 the season ahead — this plan will sharpen your body and mindset for what’s next.

What This Planner Builds:

Core control, balance, and spinal stability for safe landings and lifts

Lower body strength and mobility to power jumps, lunges, and base positions

Upper body strength and endurance for pushing, catching, and controlling flyers

Explosive coordination with safe, progressive plyometrics

Injury prevention through joint-friendly, cheer-specific movements

Cheer Fit Foundations: General Conditioning

Cheer Fit Foundations: General Conditioning Planner

Select Difficulty Level:

Your Workout Plan

Workout 1: Core Control & Mobility Prep

  • Jumping Jacks – 3 sets x 30 sec
  • Bird Dog – 3 sets x 8 reps per side
  • Bodyweight Squat – 3 sets x 12 reps
  • Glute Bridge – 3 sets x 12 reps
  • Arm Circles + Leg Swings – 3 sets x 20 sec
  • Dead Bug Hold – 3 sets x 15 sec

Workout 2: Lower Body & Balance

  • Step-Ups (low box) – 3 sets x 10 reps per leg
  • Wall Sit – 3 sets x 30 sec
  • Side-Lying Leg Raises – 3 sets x 10 reps per side
  • Incline Push-Up – 3 sets x 10 reps
  • Plank Shoulder Taps – 3 sets x 10 reps per side
  • Toe Touch Stretch – 2 sets x 20 sec

Your Workout Plan

Workout 3: Strength + Coordination

  • Goblet Squat – 3 sets x 10 reps
  • Push-Up to Knee Tap – 3 sets x 8 reps
  • Glute Bridge March – 3 sets x 10 reps
  • Superman Swimmers – 3 sets x 15 sec
  • Reverse Lunges – 3 sets x 8 reps per leg
  • Cat-Cow Stretch – 2 sets x 10 reps

Workout 4: Power & Stability

  • Jump Squats – 3 sets x 6 reps
  • Bulgarian Split Squat – 3 sets x 8 reps per leg
  • Side Plank with Reach – 3 sets x 10 reps per side
  • Step-Ups with Knee Drive – 3 sets x 8 reps per leg
  • Bird Dog + Reach – 3 sets x 10 reps per side
  • Lateral Bound – 3 sets x 6 reps per side

Your Workout Plan

Workout 5: Total Body Strength

  • Goblet Squat to Press – 3 sets x 10 reps
  • Push-Up to Downward Dog – 3 sets x 8 reps
  • Side Plank with Leg Raise – 3 sets x 8 reps per side
  • Superman Y Hold – 3 sets x 20 sec
  • Glute Bridge Walkout – 3 sets x 8 reps
  • Standing Forward Fold – 2 sets x 30 sec

Workout 6: Explosive Finish

  • Box Jump to Stick – 3 sets x 5 reps
  • Jump Lunge to Stick – 3 sets x 6 reps per side
  • Plank to Push-Up – 3 sets x 8 reps
  • Step-Through Lunge – 3 sets x 10 reps per leg
  • Dead Bug Reach + Hold – 3 sets x 10 reps per side
  • Child’s Pose + Side Stretch – 2 sets x 30 sec per side