Getting a needle can feel impossible.
I feel you. I was once a cheerleader trying my absolute hardest to get a needle so I could be a flyer. My teammates and I even had a competition going of who could get theirs the fastest.
Just like you've probably been doing, I would attempt to pull a needle over and over again every day, see some improvement, but never quite get a perfect one. Let alone one that I could maintain for a while!
I didn't realize there was an actual method to follow to improve my flexibility.
Now that I know what's effective, I've created a 4-level flexibility training program with great exercises and stretches to improve your back and shoulder flexibility at home, with no equipment other than a resistance band, foam roller, dowel and yoga blocks.
Level 1 - Made for those who are just starting back bending, struggle to do a bridge and have done zero/minimal flexibility training.
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.
Level 3 - Made for those who can do a scorpion and are working towards a needle, and those who can do a bridge with their feet together, legs straight and push their shoulders over top of or past their wrists.
Level 4 - Made for those who are extremely close to doing a needle, or for those who can already do one and are either perfecting it or working to overextend it.
What's included?
⭐4 downloadable PDFs for you to follow along with at your own pace, on your own schedule
⭐Full-body warm-up video
⭐Video demonstrating key areas to foam roll to improve your mobility for back bending and overhead skills
⭐Strength training section in each program with exercises to improve your spine and shoulder mobility, as well as increase your strength and control throughout your range of motion (Level 1 has 9 exercises, Level 2 has 16 exercises and Levels 3 and 4 each have 20 exercises)
⭐Stretching section with both static and dynamic stretches (Level 1 has 18 stretches, Level 2 has 17 stretches, Level 3 has 18 stretches and Level 4 has 13 stretches)
Hello, I'm Deryn!
I've been involved in all star cheerleading for the past 14 years as both an athlete and coach. I'm a Registered Kinesiologist, which is also sometimes known as an exercise scientist or athletic trainer. I completed a Master of Science in Sports Science & Rehabilitation, a Bachelor of Applied Science in Kinesiology and a Diploma in Fitness in Health Promotion. My goal is to provide educational content to the cheer community through social media, training programs and courses. I want cheerleaders to train right so they can perform better!
FAQs
What if I already bought your old version of the back & shoulder flexibility training programs on their own?
If you purchased any level of the Back & Shoulder Flexibility Training Programs when they were offered as standalone products (not combined as 4-in-1), please email [email protected] with the name you used to sign up to Cheer Kin Academy with and/or the date of your purchase.
Do the 4 levels correspond to cheer levels 1 through 4?
No, there is no relation. These 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 documents and even print them out for reference while training.
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
- 1-2 yoga blocks
- 1 dowel/stick at least the length of your shoulder width (you can even use a broomstick)
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.
Is my credit card safe?
Yes. Stripe will handle the billing and provide a secure socket layer, 128-bit encryption. As Teachable has said, your credit card data is safer making an online purchase through this secure site than it is when paying for gas or buying food at a restaurant. So, feel comfortable knowing your transaction is completely protected from fraud.
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.