The HPL Cheer & Gymnastics Athlete Performance Program is a 4-week, 4-day-per-week strength and conditioning program built specifically for athletes ages 10–16. It develops the 7 physical qualities that define performance in both sports: posterior chain strength and landing mechanics, core stability and anti-rotation strength, explosive vertical power and hip extension, shoulder stability and rotational strength, hip flexor strength and active flexibility, ankle stability and proprioception, and aerobic base for sustained performance across long routines and multi-event formats.
Every workout is built around 7 universal coaching cues — including "Tight through the core," "Land through the whole foot," and "Active flexibility — reach, don't collapse" — applied to every rep, every drill, every session.
The program includes a full sport warm-up guide, extended active mobility guide (with explicit paired strength work for every flexibility exercise, because passive overstretching without strength is the primary injury setup in these sports), a complete 8-category injury profile with specific prevention protocols, and a recovery and cool-down protocol.
It also includes the most comprehensive nutrition section in The Training Lab — because cheerleading and gymnastics carry the highest documented rates of disordered eating of any youth sport. The section covers the Female Athlete Triad, Relative Energy Deficiency in Sport (RED-S), warning signs, mandatory standards for coaches and parents, and practical fueling principles. It's written in plain language because athletes and parents need to hear it directly — not buried in a footnote.
The philosophy: the strongest, most fueled, most technically prepared athlete wins every time. This program builds that athlete.
$37 · Ages 10–16 · 4 Weeks · 4 Days/Week · Bands, Dumbbells, Bodyweight
