-Ensure you have a spacious area free of obstructions, preferably on a yoga mat, cheer mat, grass, or any other soft surface.

-Don't forget to bring a water bottle to stay hydrated throughout the session.

-Choose comfortable clothing that allows for unrestricted movement. Athletic shorts, sweatpants, or leggings paired with a tank top or t-shirt are recommended.

-When it comes to footwear, athletic shoes like running shoes, gym shoes, or cheer shoes are preferable. However, you can also choose to work out without shoes. If you opt for a shoeless workout, please avoid wearing socks to prevent slipping on surfaces.

-To keep your hair out of your face, it's recommended to tie it back with a hair tie, braid, or use a headband.

-For safety reasons, it's best to avoid wearing jewelry during the class, especially when stretching, to prevent accidental injuries.

The safety and well-being of your athletes are of utmost importance to me. While this course encourages athletes to challenge themselves and reach new levels of performance, it is essential to prioritize safety and avoid any discomfort or pain.

The course is structured to ensure a safe and effective workout experience. Each session begins with a thorough warm-up to prepare the muscles for exercise, followed by exercises targeting specific muscle groups, and concludes with a 5-minute cool-down stretch. This approach helps prevent injuries and promotes recovery.

While your athletes participate in the course, I strongly recommend that parents provide off-camera supervision. By being present, parents can offer guidance, support, and ensure that their athletes maintain proper form and technique throughout the workouts.

It's important to note that the course is designed to be suitable for athletes of all ages, and modifications are provided for new athletes. This inclusivity ensures that participants can adapt the exercises to their individual fitness levels and abilities.

If at any point during the course an athlete experiences pain or discomfort, it is strongly advised to stop the exercise and consult with a healthcare professional or certified trainer before continuing.