Routine Ready Conditioning Program

Get routine ready!

This program will train you for the physical demands of your routine, not just the skills within it.

⚠️*PLEASE NOTE THIS PROGRAM IS CURRENTLY ONLY AVAILABLE FOR ATHLETES RESIDING IN THE FOLLOWING COUNTRIES:

• UNITED STATES
• CANADA
• AUSTRALIA
• NEW ZEALAND

Each of the 24 workouts includes:

1. Warm-Up
2. Conditioning circuit(s)
3. Cool-down
4. Post-workout exertion & duration log

Plus initial and final fitness assessments to track your progress!

Training Schedule: Train any day, 2-3 times per week, depending on your schedule.

• 2x/week = 12-week program (recommended if you have practice multiple days per week)
• 3x/week = 8-week program

Recommended Equipment: No equipment or weights are required, as exercise alternatives are provided, but a skipping rope and miniband are highly recommended.

This program was created using science-based training principles, gradually progressing exercise intensity to build the stamina that a cheer routine requires. You'll start off by building up your aerobic and muscular endurance, then you'll gradually progress to higher-intensity workouts that more closely mimic the demands of a cheer routine.

By the end of the program, you may find your cheer routine feels less tiring to do full out, you recover faster between sections and you have more energy and power in the second half.

Results may vary and can be affected by an athlete's baseline fitness before starting the program.

Phase 1: Building the Foundation

Physiological changes:

• Your muscles get better at using oxygen to produce energy
• Your muscles can develop more tiny blood vessels to help deliver oxygen
• Your heart gets better at pumping blood to working muscles
• Your muscular endurance improves, reducing fatigue

What you might feel:

• Less out of breath during your routine
• Muscles that aren't as tired during your routine
• Quicker recovery between full outs

Phase 2: Increasing Intensity

Physiological changes:

• Your cardiovascular fitness and muscular endurance continue to improve
• Your capacity for high-intensity exercise improves

What you might feel:

• Intense routine sections feel more manageable
• Less exhaustion in mid-routine sections like jumps
• You can sustain your effort for longer despite being tired
• You feel more comfortable with shorter rest periods between skills

Phase 3: Routine-Specific Conditioning

Physiological changes:

• Your muscles’ ability to produce energy for longer periods of time at a high intensity improves
• Your cardiovascular fitness continues to improve

What you might feel:

• Better prepared for a full out and overall, they don't feel as exhausting
• Demanding routine sections continue to feel more manageable
• You have more energy and power in later parts of your routine

Delivered Through BridgeAthletic

You will receive this program through BridgeAthletic, delivered straight to your phone using the Bridge iOS and Android phone and tablet app. You may also download PDF versions of the program from the app if you wish to use that while training.

A few key benefits: 

• Exercise videos and cues to walk you through every movement
• Exercise alternatives to adjust difficulty or equipment
• Easy tracking in the app so you can see your progress in real time

FAQs

Do I pay a one-time fee or a subscription?

You will only pay a one-time fee of 97 USD, unless otherwise discounted. For Canadian residents, price is inclusive of HST.

Can I do this program at home?

Yes, it is designed to be completed at home (or in the gym if you wish) with minimal equipment. No weights or exercise machines are required.

How long will I have access to the program?

You'll have access to the program for 16 weeks past the date of purchase.

Can I do workouts multiple times?

Yes, you can do the workouts as many times as you like.

What if I need help with exercises or have questions?

You can direct message me through the BridgeAthletic app anytime or email info@thecheerkin.com.

Do you offer any refunds?

Due to the digital nature of the training program, all sales are final and refunds are not offered.

Ready for easier full outs? Let's get started!

Join today and start training like the athlete you are!