Xplore Strength Training

Coach
DD Goodson

Features
1 sessions per week
Must use App app to view and log training
Program Training
$99
Get Cheer Starting-Strength
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Training delivered right to your mobile
Cheer Starting Strength removes the guesswork from training with clear workouts, built-in progression, and everything athletes need in one place. Every exercise includes video guidance, coaching cues, and alternatives so athletes always know how to train safely and effectively. Train with confidence, progress with purpose, and feel supported by a real coach who understands cheer.
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Direct Coach Commuication
Athletes and coaches can stay connected and supported throughout the program by commenting directly on workouts, sending form-check videos to your coach, and communicating through the in-app messenger. Get faster answers, immediate feedback, and real coaching guidance right when you need it.
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Leaderboards & Motivation
Built-in leaderboards highlight athlete effort and progress, keeping energy high and training competitive in a positive way. This feature reinforces an intentional training environment where consistency, effort, and improvement are recognized and celebrated.
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Strength Development & Injury Management
Built to increase total-body strength while protecting athletes from common cheerleading injuries. The program emphasizes proper movement patterns, controlled progressions, and balanced strength development to support safer stunts, stronger landings, and more resilient athletes throughout the season.
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Sample Week
Week 1 of 8-week program
Monday
Week 1 Day 2

Prep

A

Lower body Prep

Lower body Prep Goblet Squat Stretch 2x20s Lateral Band Walk 2x12e

B1

Snap Down

3 x 5

B2

Trap Bar Deadlift

4 x 5

B3

TKE Step-downs

3 x 6

C1

Goblet Squat

3 x 8

C2

RDL

3 x 8

C3

Plank

3 x 0:45

D

DB Farmer's Walk

2 x 25

Tuesday
Week 1 Day 3

A

Beep Test

Wednesday
Week 1 Day 4

A

Active Recovery

1 x 25:00

B1

Pigeon Stretch

2 x 30

B2

Couch Stretch (Hip Flexors)

2 x 30

B3

Hamstring Rope Stretch

2 x 30

B4

Calf Stretch

2 x 30

B5

Lat & Pec Stretch

2 x 30

Thursday
Week 1 Day 5

Prep

A

Upper body Prep

Upper body Prep Mini Band Circles x8e Band Face Pull x12 **Before beginning today's session perform a MAX Push Up Baseline Test & MAX inverted Row or Pull up Baseline Test -Perform as many pushups & pull ups/inverted rows as possible with the goal of setting your baseline. Record your reps below.

B1

Push-Up

1 x MAX

B2

Pull-Up

1 x MAX

C1

DB Bench Press

2 x 10

C2

1-Arm DB Row

2 x 8

D1

Incline Pushup

3 x MAX

D2

DB Incline Row

3 x 0:25

D3

Side Plank

3 x 0:20

D4

Suitcase Carry

2 x 25

Friday
Week 1 Day 6

A

Run

3 x 250

Saturday
Week 1 Day 7

A

Rest

1 x 0:00

Coach
More from Xplore Strength Training
coach-avatar DD Goodson

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