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Stretching Your Boundaries
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Stretching Your Boundaries
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8.75 out of 10 (24 reviews)
The Missing Puzzle Piece to My Training!
Rated 10/10
 
By Adrienne HarveyWinter Park, FL, USA

Al Kavadlo has done an incredible job with Stretching Your Boundaries. He's presented a very practical (and relevant to your strength and calisthenics training) approach. He's cut through the mumbo jumbo that sometimes surrounds flexibility training and in his signature way, has made it all…
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Stretching Your Boundaries

Flexibility Training for Extreme Calisthenic Strength

By Al Kavadlo

Paperback 8.5 x 11, 214 pages, 235 photos


One-Year, 100% Money Back Guarantee
 

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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—and his hard-earned skills in the world of bodyweight exercise training. 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
 SYBSamplePages3DWEB 26 27
SYBSamplePages3DWEB 54 55
SYBSamplePages3DWEB 72 73
SYBSamplePages3DWEB 146 147
 
 
 
Read Reviews For: Stretching Your Boundaries (paperback)
8.75 out of 10 (24 reviews)
 
 
Rated 10/10 The Missing Puzzle Piece to My Training!
 
By Adrienne Harvey / Winter Park, FL, USA

Al Kavadlo has done an incredible job with Stretching Your Boundaries. He's presented a very practical (and relevant to your strength and calisthenics training) approach. He's cut through the mumbo jumbo that sometimes surrounds flexibility training and in his signature way, has made it all fun again too. I know that I have some flexibility issues holding back my full strength potential, but now I know what to do, when to do it, and why. As with Al Kavadlo's previous books, there are lots of informative (and entertaining) photos with people of varying body types. The in-depth explanations of each move and the calisthenics moves that they correspond with was very helpful—not only for understanding, but as a continued help for programming and troubleshooting. Looking forward to adding a lot of this to my practice and breaking through more than a few plateaus!

 
Rated 10/10 Excellent Resource
 
By Scott Macey / Brighton, UK

If you've read any of Al's books before, you'll know what to expect. If you haven't well here it is. Expect an amazing amount of information, presented in a totally accessible and non intimidating way aimed at any level of gym user, bodyweight athlete, or fitness enthusiast.
The presentation couldn't be clearer in this book and includes sample routines for different parts of the body to give them a full stretch and manipulation.
The book is divided into 3 sections.
Section 1: The Stretch Manifesto.
This section clearly outlines the theory of stretching, the history, and why we do the stretches we do, and how the body best reacts to different styles of stretches. This is no short section and provides a welcome explanation of what we can do to best improve the efficiency of the time we spend stretching.
Section 2: The Stretches
A huge selection of different exercises and stretches to best get the increase in range of motion that you are looking for and the flexibility that you desire
Section 3: Sample Routines
This section compiles several different stretches for different parts of the body so you can immediately get to work on your specific problem area.
All in all this a great resource for anyone with an active interest in exercise and mobility. It complements Al's other books, Raising The Bar, and Pushing The Limits perfectly, to be a very complete set of health and fitness manuals.

 
Rated 10/10 Heaven sent!!!
 
By LaMont Jones / Marion, IN, United States

Hands down one of the best investments I've ever made in terms of fitness. Even though I've only been using it for a couple weeks I've made improvements in my flexibility and I wake up to zero to minimum sorness. I'm just wondering what the Amazing Kavadlo Brothers are going to do for an encore

 
Rated 10/10 Great flexibility resource that everyone can use
 
By Matthew Palfrey / Bath, UK

I recently got an email from fellow coach, and good friend, Al Kavadlo about his new book 'Stretching Your Boundaries' - a title devoted to helping you improve your flexibility, mobility and, ultimately, make you perform better with less pain. If you're like the vast majority of people out there then you probably don't do enough work on your flexibility so you should check out this book.

At over 200 pages, the book covers the practice of stretching in good detail. But, where the book really shines is in its practical description of a large number of stretches. Not only does Al describe the stretches well but he explains Common Mistakes, Muscles Used, the exercise counterpart (i.e. do this stretch to get better at that exercise) and also breathing patterns. Few people understand the importance of correct breathing in flexibility training so this was a really nice addition.

What I most enjoyed about 'Stretching Your Boundaries' was the exercise selection itself. I choose my exercises based on their function rather than what muscles they 'work' and the book approaches stretching in a similar fashion. What this ultimately means is that you have a stretching program that works rather than just spinning your wheels - and I'm all for that.

 
Rated 10/10 Incredible
 
By Aaron Pierson / Fort Collins, CO, US

I couldn't wait to get my hands on this book and when I finally did I was not disappointed! This book is absolutely incredible. I have read a lot of books on stretching and this is one of the best. I especially love the multiple progressions and connections to bodyweight exercises.
I highly recommend this to anybody looking to improve their bodyweight skills and overall flexibility.

 
Rated 10/10 Stretching
 
By Ryan Costa / Plymouth, MA, USA

I have recently bought Al's latest book on stretching and as usual he did not disappoint. I was looking for something to aid in my search for flexibility and this came at the perfect time. As a man that has struggled with flexibility my whole life Al has written an amazingly user friendly book for people like me but is able to push other more flexible peoples boundaries. It is also nice of an author to take the time to reply on social network sites. Not only reply but also reply in a timely fashion. Nothing but positives from on the book and Al! New job and thank you.

Ryan Costa

 
Rated 10/10 Great source of info with down to earth approach
 
By Chuck Demes / St. Charles, IL, USA

This book brings you the tools and inspiration to start progressing with your flexibility without a "nose up in the air" attitude. The author brings the info to you in a humble manner and appreciates the fact that not everyone is a natural born contortionist.

 
Rated 10/10 Al Kavadlo does it again!
 
By R Taylor / Dallas, TX, United States

Firstly, this book is the perfect complement to Raising the Bar and Pushing the Limits. It does exactly what it promises: flexibility training for extreme calisthenics strength! However, this book also expands upon Al's philosophy behind training and its relation to the well being of the human body.

Frankly, the knowledge presented in this book is very difficult to acquire on your own by just researching around the internet. While you can go on YouTube and find some stretching demonstrations, Al Kavadlo has gone off of many years of experience in both fitness and spirituality, and brings a very organic and inclusive approach to writing this book. Furthermore, the photography and artwork are top-notch and very cool. Al's style shines through possibly even better than in his previous books!

If you have an idea of how good this book *could* be, do not worry because it is everything you can expect and probably more!

 
Rated 10/10 Core Principles
 
By Matt Fuhrmann / Austin, TX, USA

As with everything that you set out to accomplish, it takes building a strong foundation and progression over time. This book delivers just that! A foundation, progression, focus, dedication, and how to make use of your new found flexibility & strength.

 
Rated 4/10 Just Another Yoga Book
 
By Brent Toon / Fredericton, Canada

After having this book suggested to me, I was disappointed to find out that this was just an average yoga book, with some 'hypothetical' workouts, and some suggested poses to improve flexibility.
While Mr. Kavadlo is definitely very flexible, the book is more of a showcase for him to demonstrate his skills, rather than help the reader to build their skill set.

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8.9 out of 10 (24 reviews)
 
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