Birds of Prey

This is the book I wish I had when I started stretching at 14 years old. The legends will say there are no secrets, just hard work. But that's not true. The legends put their secrets to hard work, and that's what made them legends. Through my 15+ years of training flexibility, I've figured out a whole book worth of things nobody could teach me, that you won't find anywhere else. These are my secrets, and I don't want to keep them for myself. Put them to life with hard work and you'll get the flexibility gains you've been missing out on. _mueomy8es4i6 Hello, welcome to Legendary Flexibility Part I Key steps to Legendary Flexibility STEP 1: Live the flexibility lifestyle STEP 2: Create your flexibility story STEP 3: Brute Force 1000 reps STEP 4: Choose the right supplementary flexibility exercises RULE 1. Select exercises that resemble your goal’s position or movement. RULE 2. Always maintain full control in your flexibility exercises. RULE 3. Prioritize flexibility exercises that involve movement and tension. RULE 4. Prioritize flexibility exercises that involve structure or make use of equipment. EXAMPLES OF ALL 4 RULES IN ACTION STEP 5: Build your flexibility toolkit Part II Flexibility training strategies COLLECTION 1: Circumstances Train flexibility when you train other things Train flexibility in great places with great people Consider performance enhancing drugs for flexibility Eat a flexibility friendly diet COLLECTION 2: Tracking Measure your flexibility progress Correct your flexibility training technique Count sets, reps, and rest periods Log your flexibility training with a flexibility journal COLLECTION 3: Parameters Choose the right intensity and volume in flexibility training Have light days and heavy days, but work to have better days COLLECTION 4: Programming Correctly sequence your flexibility work within a workout Periodize your flexibility training by prioritizing it Schedule when your body adapts to your flexibility training COLLECTION 5: Psychology Get rid of harmful flexibility expectations Build your flexibility confidence Attain permanent flexibility Part III Flexibility training programs ROUTINE 1: The splits ROUTINE 2: High kicks and flying tricks ROUTINE 3: Ass to grass squats ROUTINE 4: The best upper body flexibility developer ROUTINE 5: Jujimufu’s universal flexibility routine Conclusion Appendix I Flexibility Q&A Could my genetics be holding me back? Am I too old to be flexible? Am I too old to achieve full splits? I get a pain in the front of my hips on the side split. Are my hips deformed? Are girls really more flexible than guys? Overflexibility? Stretching order within a workout? Stretching when sore? Is it okay? How come some days I’m flexible and some days I’m not? What if I get hurt stretching? How should you breathe when you stretch? How do I know I’m picking the right stretches? What are the best stretching exercises? I’m stretching a lot but am not getting more flexible. Help!? How do you stay motivated to stretch? Jujimufu-approved flexibility books Credit where credit is due Connect with me Part3-Routine2-AsstoGrass