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    The Flexibility Blueprint v19 PDF

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    simos
    Rad Burmeister shares 7 keys to faster flexibility and mobility that transformed his ability to touch his toes. He systematized an 18-minute stretching routine, treated stretching like a workout, increased joint movement before strengthening, introduced eccentrics and isometrics, mobilized and strengthened opposing muscles, diversified his toolkit, and let passion lead to progression. As the founder of Unity Gym, he teaches people how to move instead of just exercise and helps students improve mobility and flexibility.

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    The Flexibility Blueprint v19 PDF

    Uploaded by

    simos
    1K views5 pages
    Rad Burmeister shares 7 keys to faster flexibility and mobility that transformed his ability to touch his toes. He systematized an 18-minute stretching routine, treated stretching like a workout, increased joint movement before strengthening, introduced eccentrics and isometrics, mobilized and strengthened opposing muscles, diversified his toolkit, and let passion lead to progression. As the founder of Unity Gym, he teaches people how to move instead of just exercise and helps students improve mobility and flexibility.

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    The flexibility blueprint v19.pdf

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    Rad Burmeister shares 7 keys to faster flexibility and mobility that transformed his ability to touch his toes. He systematized an 18-minute stretching routine, treated stretching like a workout, increased joint movement before strengthening, introduced eccentrics and isometrics, mobilized and strengthened opposing muscles, diversified his toolkit, and let passion lead to progression. As the founder of Unity Gym, he teaches people how to move instead of just exercise and helps students improve mobility and flexibility.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    1K views5 pages

    The Flexibility Blueprint v19 PDF

    Uploaded by

    simos
    Rad Burmeister shares 7 keys to faster flexibility and mobility that transformed his ability to touch his toes. He systematized an 18-minute stretching routine, treated stretching like a workout, increased joint movement before strengthening, introduced eccentrics and isometrics, mobilized and strengthened opposing muscles, diversified his toolkit, and let passion lead to progression. As the founder of Unity Gym, he teaches people how to move instead of just exercise and helps students improve mobility and flexibility.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 5

    THE FLEXIBILITY

    BLUEPRINT
    Rad Burmeister

    7 Keys To Faster Flexibility And Mobility


    The problem with most so called mobility experts is they’ve been bendy since childhood. Very few
    achieved great mobility as adults. And without that experience their programs are pretty useless. I wasted
    so much time following BS programs. That’s why I created this Flexibility Blueprint and my other more
    advanced mobility programs.

    Today I’m sharing the 7 keys to faster flexibility and mobility that totally changed my life.

    1. Systemize your stretching routine


    2. Treat your stretching as a workout
    3. Increase joint movement then strengthen it
    4. Introduce eccentrics and isometrics asap
    5. Mobilise and strengthen opposing muscles
    6. Diversify your toolkit for 10X gains in 10X less time
    7. Passion leads to progression

    Who Am I and Why Should You Listen?


    “I teach people how to move instead of just exercise.”
    If we haven’t met, I’m Rad Burmeister, Founder of Unity Gym, where health is measured by performance not
    body image. I teach people how to move instead of just exercise … taking my students from good to great.
    That’s me in the picture doing the splits at age 40.

    You probably won’t believe me, but four years ago I could barely touch my toes.

    Truth be told, I was once looking for the answers just like you. Whether you’re tight and stiff, or trying to
    level up your calisthenics game … the more you research the more overwhelmed you get. It’s not your fault!
    There’s way too much BS out there about flexibility!!

    Lucky for you … I’ve been doing this for 23 years and amongst the decades of grinding I experienced 7
    MASSIVE breakthroughs. Incredibly, ALL in the last three years of my training!! Each delivered a key lesson
    that profoundly impacted my mobility and flexibility.

    Strap yourself in because I’m about to share them with you …


    1. Systemize Your
    Stretching Routine
    “Systemize your stretch routine,
    then rinse and repeat.”
    Your body has an environmental adaptation
    process. Meaning, if you sit down regularly … you
    adapt to your chair. Since the seated position
    shortens and weakens the very joints we desire
    flexibility in, your stretch frequency must match
    your sitting frequency. SERIOUSLY!

    My first breakthrough was to systemise my


    stretching … then rinse and repeat. Trust me, having
    to rethink how to approach stretching every time
    you stretch is extremely unmotivating!

    My 18-Min Stretch Routine was the first key to my recent progress. I spent years testing and evaluating,
    then I created a simple system that worked. And then I got busy doing it. Now it’s your turn. Get started
    asap and do it as much as possible!

    2. Treat Your Stretching


    As A Workout
    “True strength cannot be achieved
    in the absence of mobility.”
    A massive mistake that I made for years is to stretch
    if I had time. It wasn’t until I started to prioritize
    mobility and schedule proper stand alone mobility
    sessions that I started to see real results. The 18-
    Min Stretch Routine is designed to be just that. A
    routine that you dedicate 18 minutes to outside of
    your regular workouts. Which is exactly how I got
    started!

    This goes without saying … but it’s so bloody


    important!

    We have a rule at my gym, prioritize your weakest link first. If that’s basic conditioning so be it. If it’s
    strength, then do more strength. But in 99% of cases flexibility and mobility are weak … so we prioritize it
    first. Remember, true strength cannot be achieved in the absence of mobility!
    3. Increase Joint Movement Then Strengthen It
    “You must teach your
    nervous system how to
    access new ranges of
    movement.”
    Stretching should never be held for long
    periods of time before strength training
    because it can negatively impact tissue
    integrity. However, there’s a clear line
    drawn between static stretching and
    mobility. And there’s BIG advantages to
    doing mobility prior to strength training.

    When you mobilise a joint you create a


    new range of motion that wasn’t available
    before. And when you strengthen it
    immediately afterwards you teach the
    nervous system how to access it.

    Pro tip … If you want to get my 18 minute


    stretching routine click this link.

    4. Mobilise And Strengthen Opposing Muscles


    “Flexibility is fancy, mobility
    is function.”
    This was another massive breakthrough
    for me. The concept that once you stretch
    or mobilise a joint you then strengthen the
    opposing muscle group immediately.

    An example of this would be to stretch your


    pancake and then strengthen the straddle
    leg lifts like in the picture. Pay attention
    to this, because it’s important … mobility
    is about removing the brains inhibitors.
    The best way to do so is to regularly
    demonstrate that your joints are strong and
    capable of end of range movement.

    The example above works well because


    the pancake stretches the hamstrings,
    adductors and lumbar extensors. Whilst the
    straddle leg lifts strengthen the hip flexors
    and abs (opposing muscle groups).
    5. Introduce Eccentrics And Isometrics ASAP

    “Your bodies environmental adaptation process can and should be


    exploited.”
    Eccentrics were a massive breakthrough for me. I always thought stretching was all you needed
    to get flexible. But I was wrong. Eccentric loading is lowering yourself into the stretch using body
    weight, or external weights. This method alone dramatically increases flexibility and mobility. A
    good example is using deep Romanian deadlifts to stretch the hamstrings.

    Isometrics are taking the muscle to end range and tensing without lengthening or shortening it.
    Using the active middle splits like in the picture above ... hold a contraction in your adductors at
    the end range for 30 seconds.

    Remember, mobility is about removing your brains inhibitors more than lengthening your
    muscles. To do so you must exploit your bodies ability to adapt to your environment. Spend time
    contracting muscles in the end range and your brain and nervous system will comply quicker.
    Use these principles on almost all muscle groups.
    6. Diversify Your Toolkit
    For 10X Gains In 10X
    Less Time
    “There’s more than one way to skin
    a cat.”
    Implement my 7 key lessons and like me, you’ll
    get a massive breakthrough. BUT doing the same
    things on repeat will guarantee plateaus. Just like
    strength training, you need to regularly introduce
    new stimulus. The biggest take home lesson today
    is to know the difference between and master:

    1. Stretching
    2. Mobilization
    3. Myofascial release
    4. Trigger point release

    Without doubt, diversifying your toolbox and then mastering the art of periodized mobility programming is
    the only way to avoid annoying training plateaus.

    7. Passion Leads To Progression


    “Continually introduce new stimulus to your body.”
    Passion leads to progression and naturally my training has evolved massively over the past three years.

    My team and I are constantly learning advanced new methods in the aforementioned four areas in Key 6.
    to level up our training. That’s how we continually introduce new stimulus to our bodies. We test at my gym
    (Unity Gym), then systemise what works best and teach it ...

    If you’re as passionate about


    levelling up as I was a few
    years ago you’ll love my 18
    minute stretching routine …
    for more info click this link.
    If you’re ready, I’d love to
    welcome you into our inner
    circle.

    Seriously, if you follow my


    program you’ll get 10 times
    the gains in 10 times less time!

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