Flexibility Rx™ ‘PR-Kit’E2... · When you implement FRX ... create space in the joint...

Flexibility Rx™

‘PR-Kit’Perform Better, Recover Faster - Quickly with Confidence

The information contained in this guide - if applied - will result in quick PR’s (personal records). Studies confirm that heavier lifts and one-rep max efforts occur within minutes. Super human strength in the squat, deadlift, clean, and snatch have all been repeatedly confirmed. Even more shockingly - CrossFitters that were previously scaling workouts soon were found to be completing workouts with the prescribed weights and reps - working out ‘Rx’. While initial observers questioned the repeatability of dramatic changes in speed, endurance, stamina, and power - all within minutes - it is now been demonstrated that changes of this nature are the norm. Proceed at your own risk - FRX is not responsible for the performance, confidence, or athleticism that results of utilizing this system.

Side effects of FRX Flexibility Training include, but are not limited to: better ankle, knee, and hip flexibility in the squat. Individuals with limited shoulder range of motion, clicking, or pain in their joints should be advised that flexibility training results in profound changes in overhead mobility. While adherents of this system are interested in PERFORMANCE - surveys conducted with CrossFit gym members reveal frequently elimination of chronic hip pain, low-back pain, joint stiffness, and general inflexibility. It should also be noted that greater workout frequency is possible due to quicker recovery, less soreness, and stiffness. Be advised that CrossFitters implementing this training system will experience life-changing improvements in the health of their joints, muscular system, skeletal alignment, posture, and even organ function (better digestion, fuller breathing, and a more relaxed nervous system).

Kevin J. Kula - FlexibilityRx™ - [email protected] - www.FlexibilityRx.com

Non-Stop PR’s

“After a month of doing flexibility with Kevin I hit two PR’s in one week in two different lifts.” – Joe Atkielski (CrossFit Scottsdale Member)

“Since working with Kevin I passed my Level I Fitness Test, I was named athlete of the month, and I have set multiple personal records.” – Angelica Nguyen (Europa ‘SICest of the Southwest’ Competitor)

“This is the closest thing I’ve found to a real, lasting, “silver bullet” in 18 years in fitness” – Maceo Jourdan (CrossFit Maricopa Member)

“Last week I pressed more weight overhead than I ever thought possible. Flexibility is integral to strength, if you don’t have full range of motion you will not gain strength.” – Bud Hart (CrossFit Scottsdale Member)

“After Kevin’s workshop I passed my Level 2 Test. Stretching is beneficial now because I know where my restrictions are. Using synchronized breath and movement has made stretching more effective.” – Rudy Frame (CrossFit Scottsdale Member)

“For the first time in years I was able to run without pain – I was amazed how great I felt after running five miles yesterday. In my opinion Kevin is one of the top experts in understanding human movement and what CrossFitters need to get the best performance and the best results from their workout.” - Jake Parent (Owner of Tribal CrossFit)

“I PR’ed in my Snatch last week after doing the ‘Core-Four’ stretches pre-workout for the first time.” – Nathan Atchison (CrossFit Scottsdale Member)

“Stretching is actually part of the workout. I worked out five days this week and I am not sore.” – Sarah Sanchez (Ahwatukee CrossFit Member)

“The ‘Core-Four’ stretches have dramatically improved my running. The hip tightness is gone.” – Robert Scovill (CrossFit Scottsdale Member)

“I’m finally moving in the right direction. I resolved my Achilles tendon injury and my joint pain and stiffness– JoAnn Siros (CrossFit Newbury Park Member)

“Stretching is not one-size fits all. The assessment that we did helped me identify the two areas I needed to stretch, I got a lot of great tools on stretching them on my own.” – Julie Delaney (Ahwatukee CrossFit Coach)

My arm felt better after 15 minutes of stretching with Kevin before my competition than it’s felt in months. – Kare Williams (Women’s SicFit Competition Masters Winner)


What Do I Need to Know?The last thing you want in your life is more complexity, more time spent stretching, and more concepts to memorize. You may already be stretching and have failed to notice significant improvements in your flexibility. You may be confused as to when, where, why, and how to stretch. Rest assured - by reading and understanding the six concepts presented in this guide - you will gain an understanding of how to stretch quickly and effectively for the rest of your life. You will be able to adapt to the changing athletic demands of your hobbies, sports, and workouts effortlessly. Here are the six key concepts:

#1: What is Flexibility?#2: How to Assess Your Flexibility (PFA)#3: How to Stretch (FLOW)#4: How to Turn Flexibility into Performance (PR-Formula)#5: How to Warmup for your Workout (‘Core-Four)#6: How to Easily Program Flexibility into your Day - Personal Flexibility Plan (PFP)

#1: What is Flexibility?Chris Frederick, author of ‘Stretch to Win’ explains, “I like Merriam-Webster’s definition of ‘flexible’: “characterized by a ready capability to adapt to new, different, or changing requirements”. That’s CrossFit – it prepares you physically and mentally to successfully adapt to a dynamic world of life, whether you are training, competing or just living. Optimal adaptation requires all of it – strength, mobility, range of motion, balance, speed, agility, endurance and a determined will to push your limits. CrossFit is flexibility training at its best.”

More specifically here are three Guaranteed Benefits of implementing FlexibilityRx™:

Posture – better skeletal alignmentPosition – fuller range of motionPower – improved quality of your movements

POSTURE is what you bring into the gym before getting into position for your movements. Your posture (skeletal alignment) is what determines your ability to stretch effectively and get into the POSITION that the movements of your workouts require –the range of motion needed to squat, run, press, and move weights overhead effectively. Once your position improves, you will find that your movements during your workouts are more Efficient and Effective – in other words you will be Faster and Stronger. Once full range of motion is restored you will be able to generate maximal POWER during your workouts. Regardless of your goals, FlexibilityRx™ will simultaneously improve your posture, position, and power, so that you are pain-free, flexible, and able to perform at your best.


#2: How to Assess your Flexibility

‘Personal Flexibility Assessment’Knowing what areas need to be stretched enables a systemized approach for developing a personal flexibility plan. Focusing on key areas leads to quick improvements in range of motion, better movement quality, and makes stretching more time effective. When you implement FRX you are not just stretching increase range of motion for the sake of general mobility, but you are implementing a flexibility training program specific to the demands of CrossFit.

“Without a precise three-dimensional assessment of posture, gait, flexibility, strength, and other functional movements related to your activity or sport, you do not have most of the objective information you need to create an optimal stretching program to enhance your performance or rehabilitate an injury.” - Chris Frederick

Stretch AssessmentThis handout includes four key stretches that you can start doing pre-workout. Use the stretches themselves as an indicator of your flexibility. Notice the feel and intensity of the ‘Core-Four’ as you stretch. What you’ll find is that over time - the stretches themselves will become easier and more fluid, a fluidity which will translate into all your movements as your core is integrated into your movement.

Squat AssessmentTest your squat before doing the ‘Core-Four’ and then re-test your squat afterwards noting the difference in tightness, range of motion, and fluidity. When squatting before stretching notice if your knees track forward over your toes. Are you able to squat below parallel (hips below knees)? Do you feel a pull on your low back that causes you to round your lumbar spine at the bottom? Is it difficult to keep your torso upright when you squat? All these factors in your movement will quickly improve with stretching.

Free Personal Flexibility Assessment For a more detailed PFA Kevin offers Free Personal Flexibility Assessments at CrossFit Scottsdale. Contact Kevin - [email protected] to set yours up today.


#3: How to Stretch - ‘FLOW’

FLOW stands for Focus, Lengthen, Observe, Wave.

FOCUS: Focus on your breathing and tempo in relation to your goalsLENGTHEN: Lengthen and reach out from the jointOBSERVE: Observe initial resistance (R1*) and open into stretch without painWAVE: Wave in and out of stretch in different directions

‘FLOW’ing’ into a StretchA simple way of applying the theory behind the Stretch to Win principles is to use my ‘FLOW’ method. FLOW stands for Focus, Lengthen, Observe, and Wave. When moving into any stretch FOCUS on your breathing and stretching tempo in relationship to your goals. Your goals are the ‘Why’ you are stretching (warming up or cooling down) and the ‘Where’ you are stretching (order and sequence based on the flexibility demands of the workout). When moving into any stretch, LENGTHEN your spine, as well reach out through the arm or leg being stretched to create space in the joint capsule. OBSERVE the initial resistance (R1) before opening deeper into the stretch without pain. To target all the muscle fibers, WAVE in and out of the stretch in different directions each time, exiting the stretch in a different direction than you entered it to avoid a re-tightening of the muscle.

*Finesse not Force – Understanding R1The first response of resistance to a stretch is called Resistance 1 or simply, R1. The concept of R1 applies to both assisted and self-stretching (passive and active stretching). It takes sensitivity to feel this first barrier of resistance to a stretch – which is where the stretch should begin. Going too deeply into a stretch causes pain and muscle tightening which is counterproductive. R1 can be felt during a stretch by noticing where your range of motion is initially limited - whether it is at the beginning or end of your range of motion. Finding R1 allows you to gauge how quickly you should enter a stretch and then allows you to gradually apply the Stretch Wave™. When ‘FLOW’ing into a stretch – FOCUS on your breathing and tempo, LENGTHEN out through the joint, and then OBSERVE R1 to avoid pain, before applying the WAVE in and out of the stretch as it deepens.


#4: Turning Flexibility into Performance

‘The PR-Formula’ Flexibility is the quickest path to performance. If you want to lift heavier, move faster, or improve your endurance flexibility’s return of investment is second to none. At CrossFit Scottsdale members hit ‘PR’s one after another - after attending my workshop. How did they do it? They applied my ‘PR-Formula’. First assess flexibility, ‘FLOW’ into your stretches (knowing where and how to stretch), and then retest your flexibility by setting a ‘PR’ in your WOD.

The ‘PR-Formula’#1: Properly Assess Flexibility#2: ‘FLOW’ into your Stretches #3: ‘PR’ in your Workout

CrossFitters need to place a high emphasis on assessment before stretching and retesting flexibility after stretching. What better way to assess your flexibility than to ‘PR’ in your workout? Retest your range of motion actively first and then in sport specific movements like the squat, before using your workout as the ultimate test.


#5: Pre-Workout Stretching Simplified - ‘Core-Four’


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Core-Four Upper Body Stretches


#6: Flexibility Programming Simplified


BONUS: CrossFit at Work



About KevinKevin is the Director of the CrossFit Scottsdale Flexibility Program. He holds five CrossFit certifications as a CrossFit coach. Kevin studied with the top stretching, joint mobility, and manipulative experts in the world including Ann and Chris Frederick - creators of Stretch to Win, Structural Integrator Tom Myers, and CrossFits own mobility expert Kelly Starrett.


Fascial Stretch Therapy™ is the premier Performance Enhancement tool of the worlds greatest athletes including: Fighters Mike Tyson and Frank Mir; football players Emmit Smith, Kurt Warner, Larry Fitzgerald, Donovan McNabb, Terrel Owens; Olympic medalists Kurt Engle and Tom Brands (wrestling), Sanya Richards (track), Stacy Dragila (pole vault), basketball player & NBA analyst Charles Barkley;

Kevin is the author of the CrossFit Journal article, “Moving Beyond Muscle” which explains how only connective-tissue based therapies can resolve chronic music tightness and skeletal imbalances. Flexibility is the quickest path to performance. Kevin created FlexibilityRx™ a system of Flexibility Training specific to the needs of CrossFitters.

Date post:	01-Aug-2018
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Flexibility Rx™ ‘PR-Kit’E2... · When you implement FRX ... create space in the joint...

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