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
HPL Cheer & Gymnastics Athlete Performance Program
The programs, guides, and digital content provided by Human Potential Labs LLC ("HPL") are intended for general fitness and educational purposes only. By purchasing, downloading, or using any HPL digital product, you acknowledge and agree to the following:
Not Medical Advice The information contained in this program is not intended to diagnose, treat, cure, or prevent any medical condition. Nothing in this content should be construed as medical advice. Consult your physician or a qualified healthcare provider before beginning any new exercise or nutrition program, particularly if you have a pre-existing health condition, injury, or concern.
Assumption of Risk Physical exercise carries inherent risk of injury. By participating in any program or following any guidance produced by HPL, you voluntarily assume all risk of injury or harm. HPL, its owner, employees, and affiliates are not responsible for any injury, illness, loss, or damage arising from the use of this content.
Parental Responsibility Programs designed for youth athletes (ages 10–17) require direct parental or guardian supervision at all times. The parent or guardian assumes full responsibility for assessing the physical readiness of the minor and for ensuring all exercises are performed safely and appropriately.
Individual Results Results vary based on individual effort, adherence, fitness level, age, and other factors outside HPL's control. No specific outcome is guaranteed.
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