Stretching and Flexibility Secrets To Help Unlock Your Body—Be More Mobile, More Athletic, More Resilient
And Far Stronger…
Picture yourself with the elegant lines and eye-catching flexibility of a Himalayan Yogi. Watch yourself move with the fluidity and grace of a great dancer. Feel your strength as you power into and hold the most challenging of bodyweight exercise moves. See yourself ripple with the muscular, toned, symmetrical physique that signals the perfect marriage of form and function.
All of this could be yours—with the right mindset, the right knowledge, the right mentor and the right blueprint for success. Enter Al Kavadlo books. His hard-earned skills in the world of bodyweight exercise training are displayed through his words. This is a man who walks the walk of his talk—and then some. A man who models the capabilities and qualities of a bodyweight master—while also being able to teach and inspire others in the most practical of manners.
In Stretching Your Boundaries, Al provides a blueprint that anyone can follow to achieve supreme physical elegance, mobility and strength—and to amp up their game in any aspect of physical performance.
Stretching Your Boundaries could have been called "Yoga Meets Calisthenics". Or "Zen and the Art of Stretch". Because—as with the best of the physical culturists—there is a deep, yet lightly-carried spiritual "vibe" to Al’s teachings. There is a humble joy and a sense of well-being emanating from the man—that speaks volumes about his program.
If you really want to succeed as a physical culturist—and if you really want to live a healthy, happy, long life—then the right combination of spirit, wisdom and hard, skilled practice is the essential recipe, or template if you will. In Stretching Your Boundaries you will find the time-tested tools you need to continue cultivating yourself as a magnificent human artwork.
Fitting Al Kavadlo’s message is the medium: the book has gorgeous design and stunning photography—that will inspire you for years to come.
"The ultimate bodyweight mobility manual is here! Al Kavadlo’s previous two Dragon Door books, Raising the Bar and Pushing the Limits, are the most valuable bodyweight strength training manuals in the world. But strength without mobility is meaningless. Al has used his many years of training and coaching to fuse bodyweight disciplines such as yoga, martial arts, rehabilitative therapy and bar athletics into the ultimate calisthenics stretching compendium. Stretching Your Boundaries belongs on the shelf of any serious athlete—it’s bodyweight mobility dynamite! —"COACH" PAUL WADE, author of Convict Conditioning
"In this book, Al invites you to take a deeper look at the often overlooked, and sometimes demonized, ancient practice of static stretching. He wrestles with many of the questions, dogmas and flat out lies about stretching that have plagued the fitness practitioner for at least the last decade. And finally he gives you a practical guide to static stretching that will improve your movement, performance, breathing and life. In Stretching Your Boundaries you’ll sense Al’s deep understanding and love for the human body. Thank you Al, for helping to bring awareness to perhaps the most important aspect of physical education and fitness." —ELLIOTT HULSE, creator of the Grow Stronger method
"An absolutely masterful follow up to Raising the Bar and Pushing the Limits, Stretching Your Boundaries really completes the picture. Both easy to understand and fully applicable, Al's integration of traditional flexibility techniques with his own unique spin makes this a must have. The explanation of how each stretch will benefit your calisthenics practice is brilliant. Not only stunning in its color and design, this book also gives you the true feeling of New York City, both gritty and euphoric, much like Al's personality." —MIKE FITCH, creator of Global Bodyweight Training
"Stretching Your Boundaries is a terrific resource that will unlock your joints so you can build more muscle, strength and athleticism. Al's passion for human performance radiates in this beautifully constructed book. Whether you're stiff as a board, or an elite gymnast, this book outlines the progressions to take your body and performance to a new level." —CHAD WATERBURY, M.S., author of Huge in a Hurry
"Al Kavadlo has done it again! He's created yet another incredible resource that I wish I had twenty years ago. Finding great material on flexibility training that actually enhances your strength is like trying to find a needle in a haystack. But look no further, because Stretching Your Boundaries is exactly what you need." —JASON FERRUGGIA, Strength Coach
Just Some of What You’ll Get With Stretching Your Boundaries
Part One: Stretch Manifesto
- Why flexibility training is crucial for high-level strength training and overall athleticism—despite what many "experts" would have you believe...Page 1
- The 3 "must-have" qualities that transform your stretching results from mediocre to golden...Page 1
- "Different strokes for different folks" is mission-critical for an effective personal stretching program. Here’s why... Page 1
- When certain stretches can spell disaster—and perhaps for you. Check here for the full scoop...Page 2
- How and why a lack of mobility could be sabotaging your true athletic potential...Page 5
- How to achieve a full, healthy range-of-motion in all your joints...Page 5
- The pitfalls of "aggressive" goal-setting—and the better alternative for longterm success as a physical culturist...Page 5
- How to unify body and mind in your practice (this is essential for serious progress)...Page 7
- When, why and how movement can be your best medicine for aggavated muscles and conditions like tendinitis...Page 10
- The supreme key to muscular healing is THIS...Page 10
- Bodyweight strength is all about the manipulation of THIS secret...Page 19
- What is the greatest barrier to achieving your true potential?...Page 21
- Why mobility matters so much—if you wish to pull off high-level calisthenic moves...Page 21
- This muscle is usually sadly ignored—and yet its proper exercise has a vast impact on your core strength. Are you making this mistake?...Page 30
- The relationship between correct breathwork and bodyweight mastery...Page 30
- Could this be THE key to total body control—and extreme calistenic strength?...Page 31
- How the "Cobra Breath" works wonders for your joints’ ROM...Page 31
- How to master your Stretch Reflex for safer, more effective stretches...Page 33
Part Two: The Stretches
- Discover 50+ high-yield stretches and postures for flexibility, alignment and bodyweight mastery...Page 39
- Get exact descriptions, common mistakes and the primary muscle groups affected by this series of dynamic stretches...Pages 41 and on
- The Toy Soldier—a great dynamic stretch for the hamstrings, hips and trunk...Page 44
- The perfect stretch to prepare for push ups and handstands...Page 45
- The Egg Beater—great for building active mobility in the hips...Page 47
- How to use the strength of certain muscles to stretch and activate others...Page 49
- Standing Static Stretches—correct breathing, common mistakes, primary muscle groups targeted and the Calisthenics counterpart...Page 49 and on
- Explore the "Mountain"—a simple yet potentially challenging opener for the shoulders and upper back...Page 51
- Try THIS awesome primer for spinal mobility...Page 56
- THIS gentle stretch gives you a substantial edge in mastering the Hanging Leg Raise...Page59
- How the Standing Plow can give you greater flexibility for extreme moves like Skinning the Cat...Page63
- Do you have incorrigably tight shoulders and pecs? This could be your golden fix...Pages 64-65
- The Warrior One—check this out if you want to ace a crucial part of your Pull-Up form...Page 73
- Investigate the Tree—your one-legged balancing act will thank you for it!...Page 77
- How the Bound Eagle can release your Elbow Lever to new levels of proficiency...Page 83
- How to complement and refine your Single Deadlift practice with the Drinking Bird...Page 87
- How the Standing Leg Foot Hold can poise you for a perfect Pistol...Pages 88-91
- Grounded Static Stretches—Squatting, Kneeling, Sitting and Lying Down...Page 95 and on
- Here’s the best way to improve the ROM (very important) on your Squat...Page 95
- How the Noose Pose can ratchet up your Clutch Lever...Pages 98-101
- This extremely famous Yoga move is fantastic for building flexibility in the entire posterior chain. Do you know it? Do you do it right?...Pages 102-103
- Is too much tightness making a mockery of your Pike Push-Ups? Save face by practicing this move...Page 104
- These two Yoga classics will work magic for your bridgability...Pages 108-111
- Is a tight thoracic region making the Full Bridge a distant pipe dream? THIS could well be the fix...Page 115
- How the Seated Forward Bend helps you bang out better-looking L-Sits...Pages 122-123
- How to perform a perfect Full Straddle (AKA, Side Stretch)...Pages 126-127
- Nice! Check out how to perform this cool Cross-Legged Pistol Squat...Page 135
- How the Lying Knee to Chest Pose can do wonders for your Tuck Lever variations...Pages 139-141
- Twisting Hanging Knee Raise anyone? Prepare by scorching your abs and obliques with this ancient Yogic drill and watch what happens...Pages 142-145
- THIS intense stretch for the entire posterior chain will also have you Skinning the Cat like a true pro...Page 148
Part Three: Programming and Sample Routines
- Do you measure up? Any healthy, able-bodied person should be able to achieve these 5 minimum standards of flexibility...Pages 153-159
Hypothetical Training Splits and Routines
- How to be agile and responsive in splitting up your training days and routines...Pages 171-175
- 5 sample routines to optimally stretch your boundaries...Pages 177-183
