Back & Shoulder Flexibility Training Program (Beginner – Levels 1 & 2)

Who is This Program Suitable For?

This training program is ideal for flyers who wish to improve their body positions (scale, scorpion), athletes who are working on skills that require good shoulder & back mobility (i.e. walkovers, bridges, handsprings) or just anyone who has tight shoulders and a stiff back.

What’s Included?

2 Back & Shoulder Flexibility Training Programs: Level 1 and Level 2

Level 1 – Made for those who are just starting back bending, struggle to do a bridge and have done zero/minimal flexibility training.

Includes:

• 1 follow-along warm-up video
• 1 follow-along foam rolling video
• 9 strengthening exercises to stabilize the joints, support the spine, prevent injury, hold positions without hands and develop the strength to safely pull needles
• 1 follow-along video of the strengthening exercises
• 18 stretches/mobility exercises that target the muscle groups and joints involved in back bending and overhead skills (ex: handsprings, cheer basing, handstands)
• 1 follow-along video of the stretches
• For each exercise and stretch:
  • Specified sets and reps
  • Written instructions (how to do it, what the proper technique is and key things to keep in mind)
  • Videos and photos for demonstration and reference purposes

Level 2 – Made for those who can do a bridge with their feet together, knees straight and shoulders over top of/in line with their wrists, and/or athletes working towards a scorpion.

Includes:

• 1 follow-along warm-up video
• 1 follow-along foam rolling video
• 16 strengthening exercises to stabilize the joints, support the spine, prevent injury, hold positions without hands and develop the strength to safely pull needles
• 1 follow-along video of the strengthening exercises
• 17 stretches/mobility exercises that target the muscle groups and joints involved in back bending and overhead skills (ex: handsprings, cheer basing, handstands)
• 1 follow-along video of the stretches
• For each exercise and stretch:
  • Specified sets and reps
  • Written instructions (how to do it, what the proper technique is and key things to keep in mind)
  • Videos and photos for demonstration and reference purposes

Due to requirements set by my governing body for kinesiology, you will be asked to sign an informed consent form and a liability waiver prior to beginning the programs. This is done via Google Forms. If you do not complete the form/waiver, you will be unenrolled from the training program/”course” and lose access to the contents.

FAQs

What if I already bought your Level 1 or 2 program on its own?

If you purchased the Level 1 or 2 Back & Shoulder Flexibility Training Program when they were offered as standalone products, please email thecheerkin@gmail.com with the name you used to sign up to Cheer Kin Academy with and/or the date of your purchase.

Do these levels correspond to cheer levels 1 and 2?

No, there is no relation. These level 1 and 2 training programs are named in relation to the difficulty of the exercises and stretches. Whether you’re on a level 1 cheer team or a level 7 cheer team, you can follow these training programs.

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

You only pay a one-time fee. There is no subscription or recurring payment.

Can I access the program on my phone or tablet?

Yes, you can access it on any device.

Can I download the training program?

Yes, you will be able to download the PDF document and even print it out for reference while conditioning/stretching.

Can I do the program at home or do I need to be in a gym?

You can do the program 100% at home. It was designed to be completed anywhere, with minimal use of equipment.

What equipment do I need?

Some exercises and stretches involve use of the following:

• 1 foam roller
• 1 resistance band or ballet band
• 1 yoga block
• 1 dowel/stick at least the length of your shoulder width

What if I don’t have the required equipment?

For best results, it is recommended that you use the equipment listed above. If you are unable to, you may leave out the exercises/stretches that require its use, or use alternatives.

Can I also do stretches or exercises that aren’t included in the programs?

Of course! There are tons of stretches and exercises – too many to be included in only these programs. If you find anything in the programs to be ineffective, you can replace it with a different stretch/exercise or variation that works better for you. The programs include a variety of stretches and exercises that are intended to be effective for the average person at each level – they are not customized. Therefore, you may find some parts to be too easy or too difficult for your abilities.

Do you offer any refunds?

Sorry, unfortunately there are no refunds due to the nature of the product. Since the programs can be downloaded, there is no way to return them.