The Grand Prize Winner of the Flexible Steel Challenge is….

Flexible Steel Logo

While we think that everyone who participated in the Flexible Steel Challenge is a winner… I mean if you did the program as written we know you reaped the benefit of improved flexibility.  But there can only be one Grand Prize Winner and that is …..

Doo Seop Kim of South Korea

Mr. Kim was randomly selected from all the entries and is the winner of the $500 USD prize.  Congrats to Mr. Kim!!!  Please email info@extremetraining.net to collect your prize.

We hope you all enjoyed the challenge and want to see you at an upcoming Flexible Steel Event.  While you are here checkout and subscribe to the blog for more articles, tips, and videos.

Become Flexible Steel!

Flexible Steel Contest Italian

4 Semanas para el reto flexible – acero “Flexible Steel Challenge”!

En el 2017 establece los objetivos de mejor movimiento, con mas energia y facilidad de movimiento. En el 2017 recupera el control de tu mobilidad y tendras la oportunidad de ganar $500!

Como participar:

  1. http://flexiblesteel.com/blog/2016/12/27/four-week-program-to-flexible-steel/ y lee “The 4 Weeks to Flexible Steel Challenge”, facil de usar, paso a paso plan de entrenamiento.
  2. Somete un video tuyo haciendo parte del entrenamiento en el “Flexible Steel International facebook ” linea de tiempo.
  3. Asegurate de hashtag #flexiblesteel en tu entrada. Puedes someter o entrar un video a diario para mas oportunidades de ganar. Mientra mas videos sometas o entres mas oportunidades vas a tener para ganar!

Nota:

Asegurate de compartir y nominar a un amigo diferente cada dia para que se te una en este reto tan exitante.

 

Cada ves que entres un video haciendo parte del entrenamiento y hashtag #flexiblesteel vas a entrar en el sorteo por $500 dolares cash.

 

El reto de 8 semanas comienza el dia 1 de Enero del 2017. Premios semanales – Libro de “Flexible Steel”. El gran premio de $500 dollares sera sorteado el dia 1 de marzo del 2017.

 

Si todavia no lo has hecho visita la pagina de facebook de Flexible Steel International y visita el website: http://www.flexiblesteel.com y reta a tus amigos!

 

No trucos (BS), solo FS (Flexible Steel) y obtener una nueva flexibilidad con las 4 semanas gratis de reto de Flexible – acero “Flexible –Steel Challenge”.

 

En el 2017 alcanzaras grandeza! Te retamos a que te conviertas en flexible – acero! #flexiblesteel www.flexiblesteel.com

 

Esta promocion no es de ninguna manera patrocinada, endorsada or administrada por facebook. Para ver las reglas completas del “Flexible-Steel Challenge” visita: http://flexiblesteel.com/blog/2016/12/27/4-weeks-to-flexible-steel-challenge/

 

Wyzwanie Flexible Steel w 4 tygodnie

Student performing a toe touch

Rok 2017 to doskonały czas żeby ustalić nowe cele i ruszać się lepiej, z większą energią i łatwością ruchu.
Flexible Steel Challenge – Przywróć kontrolę nad mobilnością, A TAKŻE skorzystaj z szansy na wygranie 500$ (ok. 2000 PLN)!

Jak dołączyć:

  1. Wejdź na  http://flexiblesteel.com/blog/2017/01/01/polish-translati…le-steel-program/

 

 

i przeczytaj Wyzwanie Flexible Steel w 4 tygodnie, łatwy w użyciu, wytłumaczony krok po kroku plan treningowy.

  1. Na portalu społecznościowym Facebook na osi czasu strony Flexible Steel International wstaw film z nagraniem jak wykonujesz część tego programu.
  1. Upewnij się, że wstawiłeś hashtag #flexiblesteel w poście. Możesz publikować codziennie nowe nagranie co zwiększa szanse na wygraną. Im więcej filmów wstawisz tym większe szanse na wygraną!

Udostępniaj i nominuj różnych swoich znajomych codziennie tak aby dołączali do ciebie w tym ekscytującym wyzwaniu.

Za każdym razem kiedy publikujesz nagranie z wykonywania części programu i dodając hashtag #flexiblesteel bierzesz udział w losowaniu nagrody pieniężnej 500$.

Trwający 8 tygodni challenge rozpocznie się 1 stycznia 2017. Dodatkowe nagrody będą rozdawane w każdym tygodniu, a nagroda główna o wartości 500$ podczas losowania, które odbędzie się 1 marca 2017.

Jeśli do tej pory tego nie zrobiłeś, prosimy polub fanpage Flexible Steel International na Facebooku oraz odwiedź stronę na http://www.flexiblesteel.com oraz zaproś do wyzwania znajomych!

Żadnej ściemy – tylko FS (Flexible Steel) i nowy flexy-Ty z naszym BEZPŁATNYM Wyzwaniem 4 tygodni do Flex-Appeal.

2017 to rok osiągania wspaniałych rezultatów! Podejmij wyzwanie i zostań Flexible Steel!

Programma di quattro settimane per diventare Flexible Steel

Laura Callegari conducting a  squat

Italian Translation by Laura Callegari – Flexible Steel Instructor Specialist

Flexible Steel: programma di quattro settimane

 Cosa potrebbe portare alla vostra performance sportiva un arco di movimento più utilizzabile? Immaginate di non dover combattere contro il vostro corpo. Immaginate di possedere un movimento fluido e senza ostacoli che sia sempre a vostra disposizione.

Quanto più divertente sarebbe la vostra vita se poteste riavere la vibrante mobilità della vostra giovinezza? Capiamoci, non sto parlando della debole flessibilità di una persona in grado di annodarsi su sé stessa a discapito della propria forza e potenza. Oh, no! Sto parlando di una flessibilità forte, potente, utile, che vi aiuti nella vostra vita quotidiana e nella performance sportiva.

Vi interessa? Seguite questo semplice programma di 4 settimane e vi garantisco che otterrete risultati grandiosi e sarete sulla buona strada per diventare acciaio flessibile (Flexible Steel). Datemi quattro settimane (sono sedici sessioni di allenamento in totale) e infonderò nuova linfa alla carrozzeria del vostro corpo.

Primo: un cambo di modello

 Il grande Jack Lalane può essere tranquillamente considerato il padrino del fitness.

Jack era molto avanti. Non allenava clienti, allenava studenti. Non si eseguiva workout, faceva pratica. Le sue sessioni di allenamento erano chiamate lezioni e non workout. Possiamo imparare molto da questa apparentemente casuale scelta di parole.

Difatti non è per nulla casuale, ma è un’abile scelta per arrivare a un punto molto importante. Non rincorrete serie, ripetizioni, carichi e tempi in modo casuale, andate piuttosto in palestra, sul campo o in pista, ovunque, e provate a migliorare in qualcosa. Cercate di imparare una lezione, cercate di migliorare la vostra tecnica. Cercate di imparare qualcosa. Ciò che succede quando cambiamo il nostro modo di pensare andando in questa direzione è che naturalmente raggiungiamo dei Personal Record, manteniamo mente e corpo collegati e ci teniamo lontani dagli infortuni. Vale la pena ripetere di andare a far pratica o di andare a una lezione, non a fare un workout. Imparare vi mantiene giovani.

La Lezione: I Quattro Nodi

 Il mio amico e collega Dr. Mark Cheng chiama le anche e le spalle i quattro nodi del corpo. Mentre questa definizione può essere comune nella medicina orientale, non lo è qui in Occidente. I quattro nodi hanno vari significati. Ora mi spiego:

Le spalle e le anche collegano le braccia e le gambe al vostro corpo, questo è ovvio. Lasciate che vi spieghi questa analogia: per poter essere utile, un nodo non deve essere troppo lasso -se si disfa perdete le scarpe – ma non deve essere nemmeno troppo stretto – altrimenti non riuscireste a slacciarvi e a togliervi le scarpe -. Le caratteristiche di un nodo funzionale sono un perfetto equilibrio tra forza e flessibilità. Dovete essere come acciaio flessibile. L’acciaio flessibile si piega, ma non si spezza.

ANCHE E SPALLE

 Per le prossime quattro settimane la nostra lezione sarà rivolta a guadagnare più flessibilità e mobilità nelle anche, nel tratto dorsale della colonna vertebrale (T-spine), e nelle spalle. Perchè? Perchè avremo un grande risultato con un minimo sforzo, se otterremo anche dei piccoli miglioramenti in queste aree.

È stato detto “Un atleta deve muoversi per prima cosa dalle anche”. Gray Cook, il fondatore del Functional Movement System (FMS), chiama le anche il CATTIVO vicino di casa. Vale a dire che se non avete anche forti e mobili, le vostre ginocchia o la vostra bassa schiena dovranno compensare. A nessuno fanno male le ginocchia o la bassa schiena?

Il programma di quattro settimane che sto condividendo qui è pensato per essere svolto al mattino prima del normale allenamento. Potrete fare comunque ogni altra attività o esercizio previsti dalla vostra programmazione, ma per prima cosa fate questo. Non consideratelo un riscaldamento o un workout, piuttosto consideratela una lezione di movimento o pratica.

I Movimenti

Le descrizioni di seguito riportate sono estratte dal mio libro Flexible Steel, dove spiego come eseguire i seguenti movimenti:

Il Goblet Squat con Kettlebell

Dan John, straordinario autore e allenatore della forza, ha sviluppato Il Goblet Squat con il Kettlebell. Abbiamo visto che uno o due mesi di pratica di questo tipo di squat porta ad un incredibile effetto di apertura alle anche e alla zona toracica. Migliorerà la vostra prestazione nel vostro squat – non importa se si tratta di front squat, back squat o qualsiasi altra variante di squat sia la vostra -.

Prendete un ketllebell dal manico, quasi come per afferrare un volante. Pavel dice “prendi il kettlebell per le corna”. Eseguite lo squat sedendovi tra i vostri talloni.

Jon Engum Squat

Jon Engum Squat 2

Il resto è sottinteso, ma lo dirò lo stesso

 

  • Assicuratevi che le ginocchia siano allineate con i piedi. Le ginocchia devono puntare esattamente nella stessa direzione dei piedi per tutta la durata dello squat.
  • Mantenete i talloni a terra e le tibie (quasi) verticali.
  • Mantenete la schiena eretta; non permettete all’osso sacro di piegarsi quando siete nella parte bassa dello squat.
  • Mantenete il petto aperto, specialmente quando siete nella parte bassa.
  • Quando siete nella parte bassa, appoggiate i gomiti all’interno delle ginocchia, senza perdere l’allineamento della schiena.
  • Usate i gomiti per spingere in fuori le ginocchia, al fine di aiutare l’apertura delle anche.
  • I piedi devono restare piantati sul pavimento.
  • Assicuratevi che nella salita le anche e le spalle risalgano contemporaneamente.
  • Non permettete alle anche di prevalere.

Usate il goblet squat come esercizio sia di mobilità, sia di stabilità. Rimanete nella posizione bassa per un po’. Spingetevi da un lato all’altro, disegnate delle piccole figure a forma di “8”, aprite davvero le anche, e allungate la colonna, cercando di creare spazio nel vostro corpo.

Il Good Morning Stretch con Kettlebell

Uno dei più facili ed efficaci allungamenti per gli ischiocrurali che io conosca, è il Good Morning Stretch con le sue numerose varianti. Qui di seguito avete una variante estremamente efficace del classico Good Morning.

Jon Engum Good Morning

Jon Engum Good Morning 2

Consigli pratici:

Disponetevi in posizione eretta, con i piedi circa all’ampiezza spalle.

 

  • Tenete un kettlebell dietro di voi, facendo in modo che stia più o meno all’altezza dell’osso sacro.
  • Gonfiate bene il petto, sbloccate le ginocchia. Non è necessario né richiesto tenerle bloccate.
  • Facendo partire il movimento dalle anche, cercate di spingere indietro il kettlebell, mantenendo la schiena dritta e il petto “aperto”.
  • Non preoccupatevi di quanto riuscite a piegarvi; non dovete toccarvi le punte dei piedi. Concentratevi solo su quanto indietro riuscite a spingere il kettlebell. È un movimento imperniato sull’anca.
  • Se eseguite questo movimento alla lettera, sentirete un allungamento intenso degli ischiocrurali, subito sotto ai vostri glutei.

Il Lunge Stretch (allungamento in affondo)

Jon Engum Preforming a Lunge

 Come eseguire l’affondo:

 Portatevi in posizione di affondo, inginocchiandovi sul ginocchio destro. Anche il collo del piede destro è a terra.

  1. Assicuratevi di allineare il ginocchio e il piede in appoggio indietro, in modo che siano sulla stessa linea. Il piede in appoggio frontale sarà sulla propria linea e il ginocchio sinistro punterà in avanti.
  2. Assicuratevi che la tibia sinistra, in questo caso, sia verticale, e che il ginocchio sinistro sia allineato al piede.
  3. Non lasciate che il ginocchio vada oltre il piede.
  4. Mantenete le anche allineate. Immaginate di avere dei fari sulle creste iliache, dovrete assicurarvi che puntino entrambi in avanti.
  5. Ora mettete le mani dietro la schiena e spingete i fianchi in avanti. Dovreste sentire un allungamento nella parte anteriore della coscia e dell’anca, circa dove ci sono le tasche.
  6. Spingetevi avanti e indietro usando un movimento ritmico. Dovreste andare al tempo di 1 secondo in avanti, un secondo all’indietro.

Consigli pratici:

Contraete il gluteo del lato in allungamento per: a) proteggere la vostra schiena, e b) rilassare i flessori dell’anca attraverso il fenomeno dell’inibizione reciproca.

  • Se e quando il vostro ginocchio dovesse sporgersi oltre la punta del vostro piede, semplicemente riposizionate il piede in appoggio frontale per un affondo più lungo.
  • Espirate quando andate in allungamento, questo aiuterà a rilassare i muscoli-obiettivo dello stretch.
  • Inclinate le anche verso l’alto, portando il bacino in retroversione, ancora prima di iniziare l’allungamento, per portare i muscoli in pre-stiramento. Questo renderà i vostri sforzi più efficaci.

L’ Arm Bar

L’effetto dell’Arm Bar sulle spalle, sulla T-spine e sulla postura in generale, è evidente non appena si esegue il movimento. Potete sentire immediatamente un miglioramento impressionante, e un’apertura di tutto il corpo.

Esaminiamo la tecnica dell’Arm Bar classico. L’Arm Bar inizia allo stesso modo del suo più familiare cugino, il Turkish Get-up. Lo scrivo dando per scontato che sappiate già come eseguire un Get-up. Se non siete in grado di eseguirlo, fermatevi e rivolgetevi ad un istruttore SFG per impararlo.

Sdraiatevi a terra con un kettlebell leggero sul vostro lato destro.

  1. Afferrate il kettlebell con una presa a pistola, con la mano destra all’interno e la sinistra all’esterno, e tirate il gomito alle costole.
  2. Ruotate sulla vostra schiena portando con voi il kettlebell mentre lo fate. Ora, usando entrambe le braccia, portate il kettlebell in posizione di tiro come fareste per un Get-up.
  3. A questo punto le cose incominciano a cambiare rispetto a un Get-up.
  4. Ponete il braccio sinistro sopra la vostra testa (orizzontalmente) mentre state tenendo il kettlebell – o “braccio che lavora” – perpendicolare rispetto al pavimento (verticale).

Per citare Pavel Tsatsouline, “Usando il vostri braccio e gamba sinistri come asse di rotazione, e mantenendo il braccio destro con il kettlebell dritto e verticale, portate il ginocchio destro verso il petto e ruotate alla vostra sinistra. Distendete la gamba destra e lasciatela a terra. Il piede dovrebbe trovarsi all’ampiezza spalle o più distante, le ginocchia distese, e le punte dei piedi “puntate”.

A questo punto nel movimento, avrete quattro cose su cui focalizzare l’attenzione:

Points to focus on while preforming an arm bar

  • Focus #1 – Il kettlebell e il braccio che lavora devono rimanere verticali (tenete il braccio con il kettlebell verticale su tutti i piani, senza guardare il kettlebell). Appoggiate la testa sul braccio sinistro.
  • Focus #2 – Cominciate a muovere le anche ritmicamente, cercando di portare l’anca destra, in questo esempio, verso il pavimento. Questo aiuterà a contrarre il gluteo destro. Respirate, espirando in estensione. Il ritmo dovrebbe essere di una ripetizione ogni due secondi.
  • Focus # 3 – Cercate di mantenere il collo e la zona toracica in allungamento.
  • Focus #4 – Spostate il braccio sinistro (quello a terra) sempre più indietro. Pensate di allungare il dorsale.

Quando ne avete avuto abbastanza, tornate indietro molto lentamente, in pieno controllo.

Pullover con Kettlebell

 Il Pullover con kettlebell è un altro esercizio trascurato e tuttavia molto efficace nel cambiamento della postura. Questo suggerimento dall’aria innocente avrà un enorme effetto sulla vostra capacità di raggiungere quella bella posizione di blocco del braccio sopra la testa, tipico di press, jerk, snatch, ecc. Così come avrà un profondo impatto sulla vostra postura.

Ecco come eseguirlo:

Conduction a pull over step 1

Conducting a pull over part 2

  1. Stendetevi a terra sulla schiena.
  2. Afferrate un kettlebell leggero con entrambe le mani; agganciate i pollici alla maniglia in modo che il corpo del kettlebell si appoggi all’interno dei vostri avambracci.
  3. Pressate il kettlebell sopra il petto – un po’ come per una spinta in panca.
  4. Attivate i dorsali e bloccate i gomiti. Questi devono rimanere bloccati e i dorsali attivi per tutto il movimento.
  5. Ora lentamente abbassate il kettlebell in basso e indietro, come per eseguire un arco, in modo che passi sopra alla vostra testa, fino a terra.
  6. Inspirate, contraete l’addome e invertite l’arco eseguendo il “pullover”, in modo da completare il movimento all’altezza del petto. Ripetete dalle 5 alle 10 volte.

 

Nota: Se non riuscite a raggiungere il pavimento, senza sbloccare le spalle, o senza flettere i gomiti, andate fino a dove vi è possibile ed eseguite dello stretching contrai/rilassa, permettendo al kettlebell di guadagnare terreno verso il basso a ogni fase di rilassamento. Siate conservativi. Potrete andare più profondi ad ogni set. Con il tempo sarete in grado di affrontare il pullover completo.

 

Il Tactical Frog

Il Tactical Frog è la bacchetta magica per ottenere un incredibile controllo delle vostre anche e per migliorare la vostra prestazione nello squat. Ha un incredibile efficacia su quasi tutti i movimenti atletici.

 

Video Tactical Frog

Pavel Macek FSIS Demos the Moves

Sveliamo il Four Knots Program – Programma dei quattro Nodi

 

Inizierò in modo molto semplice questo programma, perché preferisco avere qualcosa di semplice e che si possa rispettare al 100%, piuttosto che qualcosa di complicato che si riesca a seguire solo a metà. Ci sono quattro sessioni a settimana, per le prossime quattro settimane. Eseguitele in qualsiasi giorno vi vada bene, ma fatele. E non abbiate paura, per la fine della quarta settimana avrete preso slancio ed avrete completato il programma completo.

The Four Knots program

(note alla tabella)

 

Nel caso dell’Affondo/Lunge, un movimento ritmico dello stretch è considerato una ripetizione. Non è un molleggio! Il tempo di esecuzione è di circa 2 secondi in avanti e 2 secondi indietro.

 

Nel caso dell’Arm Bar, una ripetizione è il movimento ritmico del bacino in avanti e indietro. Non è un molleggio! Il tempo di esecuzione è di circa 2 secondi in avanti e 2 secondi indietro.

 

Una ripetizione del pullover è ovvia, a meno che non siate in grado di completare il movimento fino a terra. In tal caso, una ripetizione consiste in un ciclo di contrai/rilassa.

4 Weeks to Flexible Steel Challenge

2017 is the time to set your goal to move better, with more energy and ease of movement. Take back control of your mobility AND get a chance to win $500!

Here’s how to enter:

  1. Go to http://flexiblesteel.com/blog/2016/12/27/four-week-program-to-flexible-steel/ and read The 4 Weeks to Flexible Steel Challenge, easy to use, step by step training plan.
  1. Post a video of yourself doing part of the training on the Flexible Steel International Facebook timeline.
  1. Make sure to hashtag #flexiblesteel in the post. You can post a new video daily for more chances to win. The more you post the better your chances of winning!

Be sure to share and nominate a different friend daily to join you in this exciting challenge.

Every time you post a video of yourself doing a part of the training and hashtag #flexiblesteel you are entered into a drawing for $500 cash.

The 8 week challenge starts Jan 1st, 2017. Weekly prizes will be given away with the grand prize of $500 to be randomly drawn on March 1st, 2017.

If you have not already done so, please like the Flexible Steel International Facebook page and visit the website at http://www.flexiblesteel.com and challenge your friends!

No BS just FS (Flexible Steel) and a new flexy you with our FREE 4 Weeks to Flex-Appeal Challenge.

2017 is the year to achieve greatness! We challenge you to become Flexible Steel!

CONTEST RULES
NO PURCHASE OR PAYMENT OF ANY KIND IS NECESSARY TO ENTER OR WIN.
The “4 weeks to Flexible Steel Challenge Contest” is sponsored FlexibleSteel.com (“Sponsor”). This contest is governed by these official rules (“Official Rules”). By participating in the contest, each entrant agrees to abide by these Official Rules, including all eligibility requirements, and understands that the results of the contest, as determined by Sponsor and its agents, are final in all respects. The contest is subject to all federal, state and local laws and regulations and is void where prohibited by law.
This promotion is in no way sponsored, endorsed or administered by, or associated with, Facebook. Any questions, comments or complaints regarding the promotion will be directed to Sponsor, not Facebook.

ELIGIBILITY
The Contest is open to legal residents of their respective countries where not prohibited by law, who are eighteen (18) years of age or older at the time of entry who have Internet access and a valid e-mail account prior to the beginning of the Contest Period. Sponsor has the right to verify the eligibility of each entrant.

SWEEPSTAKES PERIOD
The Sweepstakes begins at January 1, 2017 12:01 AM CST and ends at March 1, 2017, 12:01 AM CST. (“Sweepstakes Period”). All entries (submissions) must be received on or before the time stated during that submission period. Sponsor reserves the right to extend or shorten the contest at their sole discretion.

HOW TO ENTER
Post a short video of yourself doing part of the challenge on the FlexibleSteel Facebook Page Timeline. Make sure to include the hashtag “FlexibleSteel” in the post. You can post a new video for another chance to win. The more you post the more you improve your odds.

WINNER SELECTION
All eligible entries received during the Submission Period will gathered into a database at the end of the Submission Period. A winner will be chosen at random.

Weekly winners will be announced weekly. The grand prize winner will be announced on or about March 1, 2017 on or about noon CST. Announcement and instructions for prize will be sent to the e-mail address supplied on the potential prize winner’s entry form. Each entrant is responsible for monitoring his/her e-mail account for prize notification and receipt or other communications related to this sweepstakes. If a potential prize winner cannot be reached by Administrator (or Sponsor) within fifteen (15) days, using the contact information provided at the time of entry, or if the prize is returned as undeliverable, that potential prize winner shall forfeit the prize. Upon the request of the Sponsor, the potential winner may be required to return an Affidavit of Eligibility, Release and Prize Acceptance Form and IRS W-9 form. If a potential winner fails to comply with these official rules, that potential winner will be disqualified. Prizes may not be awarded if an insufficient number of eligible entries are received.

PRIZES:
Grand Prize: $500 USD
. Weekly prize: Flexible Steel book. Maximum value is $30.
Terms and conditions may apply. Incidental expenses and all other costs and expenses which are not specifically listed as part of a prize in these Official Rules and which may be associated with the award, acceptance, receipt and use of all or any portion of the awarded prize are solely the responsibility of the respective prize winner. ALL FEDERAL, STATE AND LOCAL TAXES ASSOCIATED WITH THE RECEIPT OR USE OF ANY PRIZE IS SOLELY THE RESPONSIBILITY OF THE WINNER.

ADDITIONAL LIMITATIONS
Prize is non-transferable. No substitution or cash equivalent of prizes is permitted. Sponsor and its respective parent, affiliate and subsidiary companies, agents, and representatives are not responsible for any typographical or other errors in the offer or administration of the Sweepstakes, including, but not limited to, errors in any printing or posting or these Official Rules, the selection and announcement of any winner, or the distribution of any prize. Any attempt to damage the content or operation of this Sweepstakes is unlawful and subject to possible legal action by Sponsor. Sponsor reserves the right to terminate, suspend or amend the Sweepstakes, without notice, and for any reason, including, without limitation, if Sponsor determines that the Sweepstakes cannot be conducted as planned or should a virus, bug, tampering or unauthorized intervention, technical failure or other cause beyond Sponsor’s control corrupt the administration, security, fairness, integrity or proper play of the Sweepstakes. In the event any tampering or unauthorized intervention may have occurred, Sponsor reserves the right to void suspect entries at issue. Sponsor and its respective parent, affiliate and subsidiary companies, agents, and representatives, and any telephone network or service providers, are not responsible for incorrect or inaccurate transcription of entry information, or for any human error, technical malfunction, lost or delayed data transmission, omission, interruption, deletion, line failure or malfunction of any telephone network, computer equipment or software, the inability to access any website or online service or any other error, human or otherwise.

INDEMNIFICATION AND LIMITATION OF LIABILITY
BY ENTERING THE SWEEPSTAKES, EACH ENTRANT AGREES TO INDEMNIFY, RELEASE AND HOLD HARMLESS SPONSOR AND ITS PARENT, AFFILIATE AND SUBSIDIARY COMPANIES, THE FACEBOOK PLATFORM, ADMINISTRATOR, ADVERTISING AND PROMOTIONAL AGENCIES, AND ALL THEIR RESPECTIVE OFFICERS, DIRECTORS, EMPLOYEES, REPRESENTATIVES AND AGENTS FROM ANY LIABILITY, DAMAGES, LOSSES OR INJURY RESULTING IN WHOLE OR IN PART, DIRECTLY OR INDIRECTLY, FROM THAT ENTRANT’S PARTICIPATION IN THE SWEEPSTAKES AND THE ACCEPTANCE, USE OR MISUSE OF ANY PRIZE THAT MAY BE WON. SPONSOR AND ITS PARENT, AFFILIATE AND SUBSIDIARY COMPANIES DO NOT MAKE ANY WARRANTIES, EXPRESS OR IMPLIED, AS TO THE CONDITION, FITNESS OR MERCHANTABILITY OF THE PRIZE. SPONSOR AND ITS PARENTS, SUBSIDIARIES, AFFILIATES, ADVERTISING AND PROMOTIONAL AGENCIES, AND ALL THEIR RESPECTIVE OFFICERS, DIRECTORS, EMPLOYEES, REPRESENTATIVES AND AGENTS DISCLAIM ANY LIABILITY FOR DAMAGE TO ANY COMPUTER SYSTEM RESULTING FROM ACCESS TO OR THE DOWNLOAD OF INFORMATION OR MATERIALS CONNECTED WITH THE SWEEPSTAKES.

PUBLICITY
By participating, each entrant grants Sponsor permission to use his/her name, likeness or comments for publicity purposes without payment of additional consideration, except where prohibited by law.

SWEEPSTAKES SPONSORS
This sweepstakes is sponsored by:
FlexibleSteel.com
712 Washington St.
Brainerd, MN 56401
Any questions regarding this Sweepstakes should be directed to Flexible Steel Challenge Contest at info@extremetraining.net.

2017 is the time to set your goal to move better, with more energy and ease of movement. Take back control of your mobility AND get a chance to win $500!

Here’s how to enter:

  1. Go to http://www.flexiblesteel.com/?p=2762 and read The 4 Weeks to Flexible Steel Challenge, easy to use, step by step training plan.
  1. Post a video of yourself doing part of the training on the Flexible Steel International Facebook timeline.
  1. Make sure to hashtag #flexiblesteel in the post. You can post a new video daily for more chances to win. The more you post the better your chances of winning!

Be sure to share and nominate a different friend daily to join you in this exciting challenge.

Every time you post a video of yourself doing a part of the training and hashtag #flexiblesteel you are entered into a drawing for $500 cash.

The 8 week challenge starts Jan 1st, 2017. Weekly prizes will be given away with the grand prize of $500 to be randomly drawn on March 1st, 2017.

If you have not already done so, please like the Flexible Steel International Facebook page and visit the website at http://www.flexiblesteel.com and challenge your friends!

No BS just FS (Flexible Steel) and a new flexy you with our FREE 4 Weeks to Flex-Appeal Challenge.

2017 is the year to achieve greatness! We challenge you to become Flexible Steel!

CONTEST RULES
NO PURCHASE OR PAYMENT OF ANY KIND IS NECESSARY TO ENTER OR WIN.
The “4 weeks to Flexible Steel Challenge Contest” is sponsored FlexibleSteel.com (“Sponsor”). This contest is governed by these official rules (“Official Rules”). By participating in the contest, each entrant agrees to abide by these Official Rules, including all eligibility requirements, and understands that the results of the contest, as determined by Sponsor and its agents, are final in all respects. The contest is subject to all federal, state and local laws and regulations and is void where prohibited by law.
This promotion is in no way sponsored, endorsed or administered by, or associated with, Facebook. Any questions, comments or complaints regarding the promotion will be directed to Sponsor, not Facebook.

ELIGIBILITY
The Contest is open to legal residents of their respective countries where not prohibited by law, who are eighteen (18) years of age or older at the time of entry who have Internet access and a valid e-mail account prior to the beginning of the Contest Period. Sponsor has the right to verify the eligibility of each entrant.

SWEEPSTAKES PERIOD
The Sweepstakes begins at January 1, 2017 12:01 AM CST and ends at March 1, 2017, 12:01 AM CST. (“Sweepstakes Period”). All entries (submissions) must be received on or before the time stated during that submission period. Sponsor reserves the right to extend or shorten the contest at their sole discretion.

HOW TO ENTER
Post a short video of yourself doing part of the challenge on the FlexibleSteel Facebook Page Timeline. Make sure to include the hashtag “FlexibleSteel” in the post. You can post a new video for another chance to win. The more you post the more you improve your odds.

WINNER SELECTION
All eligible entries received during the Submission Period will gathered into a database at the end of the Submission Period. A winner will be chosen at random.

Weekly winners will be announced weekly. The grand prize winner will be announced on or about March 1, 2017 on or about noon CST. Announcement and instructions for prize will be sent to the e-mail address supplied on the potential prize winner’s entry form. Each entrant is responsible for monitoring his/her e-mail account for prize notification and receipt or other communications related to this sweepstakes. If a potential prize winner cannot be reached by Administrator (or Sponsor) within fifteen (15) days, using the contact information provided at the time of entry, or if the prize is returned as undeliverable, that potential prize winner shall forfeit the prize. Upon the request of the Sponsor, the potential winner may be required to return an Affidavit of Eligibility, Release and Prize Acceptance Form and IRS W-9 form. If a potential winner fails to comply with these official rules, that potential winner will be disqualified. Prizes may not be awarded if an insufficient number of eligible entries are received.

PRIZES:
Grand Prize: $500 USD
. Weekly prize: Flexible Steel book. Maximum value is $30.
Terms and conditions may apply. Incidental expenses and all other costs and expenses which are not specifically listed as part of a prize in these Official Rules and which may be associated with the award, acceptance, receipt and use of all or any portion of the awarded prize are solely the responsibility of the respective prize winner. ALL FEDERAL, STATE AND LOCAL TAXES ASSOCIATED WITH THE RECEIPT OR USE OF ANY PRIZE IS SOLELY THE RESPONSIBILITY OF THE WINNER.

ADDITIONAL LIMITATIONS
Prize is non-transferable. No substitution or cash equivalent of prizes is permitted. Sponsor and its respective parent, affiliate and subsidiary companies, agents, and representatives are not responsible for any typographical or other errors in the offer or administration of the Sweepstakes, including, but not limited to, errors in any printing or posting or these Official Rules, the selection and announcement of any winner, or the distribution of any prize. Any attempt to damage the content or operation of this Sweepstakes is unlawful and subject to possible legal action by Sponsor. Sponsor reserves the right to terminate, suspend or amend the Sweepstakes, without notice, and for any reason, including, without limitation, if Sponsor determines that the Sweepstakes cannot be conducted as planned or should a virus, bug, tampering or unauthorized intervention, technical failure or other cause beyond Sponsor’s control corrupt the administration, security, fairness, integrity or proper play of the Sweepstakes. In the event any tampering or unauthorized intervention may have occurred, Sponsor reserves the right to void suspect entries at issue. Sponsor and its respective parent, affiliate and subsidiary companies, agents, and representatives, and any telephone network or service providers, are not responsible for incorrect or inaccurate transcription of entry information, or for any human error, technical malfunction, lost or delayed data transmission, omission, interruption, deletion, line failure or malfunction of any telephone network, computer equipment or software, the inability to access any website or online service or any other error, human or otherwise.

INDEMNIFICATION AND LIMITATION OF LIABILITY
BY ENTERING THE SWEEPSTAKES, EACH ENTRANT AGREES TO INDEMNIFY, RELEASE AND HOLD HARMLESS SPONSOR AND ITS PARENT, AFFILIATE AND SUBSIDIARY COMPANIES, THE FACEBOOK PLATFORM, ADMINISTRATOR, ADVERTISING AND PROMOTIONAL AGENCIES, AND ALL THEIR RESPECTIVE OFFICERS, DIRECTORS, EMPLOYEES, REPRESENTATIVES AND AGENTS FROM ANY LIABILITY, DAMAGES, LOSSES OR INJURY RESULTING IN WHOLE OR IN PART, DIRECTLY OR INDIRECTLY, FROM THAT ENTRANT’S PARTICIPATION IN THE SWEEPSTAKES AND THE ACCEPTANCE, USE OR MISUSE OF ANY PRIZE THAT MAY BE WON. SPONSOR AND ITS PARENT, AFFILIATE AND SUBSIDIARY COMPANIES DO NOT MAKE ANY WARRANTIES, EXPRESS OR IMPLIED, AS TO THE CONDITION, FITNESS OR MERCHANTABILITY OF THE PRIZE. SPONSOR AND ITS PARENTS, SUBSIDIARIES, AFFILIATES, ADVERTISING AND PROMOTIONAL AGENCIES, AND ALL THEIR RESPECTIVE OFFICERS, DIRECTORS, EMPLOYEES, REPRESENTATIVES AND AGENTS DISCLAIM ANY LIABILITY FOR DAMAGE TO ANY COMPUTER SYSTEM RESULTING FROM ACCESS TO OR THE DOWNLOAD OF INFORMATION OR MATERIALS CONNECTED WITH THE SWEEPSTAKES.

PUBLICITY
By participating, each entrant grants Sponsor permission to use his/her name, likeness or comments for publicity purposes without payment of additional consideration, except where prohibited by law.

SWEEPSTAKES SPONSORS
This sweepstakes is sponsored by:
FlexibleSteel.com
712 Washington St.
Brainerd, MN 56401
Any questions regarding this Sweepstakes should be directed to Flexible Steel Challenge Contest at info@extremetraining.net.

The 4 Weeks to Flexible Steel Program

by Jon Engum

What would more usable range of motion do for your sports performance? Imagine not having to fight your own body. Imagine owning unhindered fluid movement that was at your beck and call.

How much more enjoyable would life be if you could recapture the vibrant mobility of your youth? Understand I am not talking about the weak flexibility of a guy who can tie himself into knots at the expense of his strength and power.Oh, no! I am talking about strong, powerful, usable flexibility that will aid you in your everyday life and sports performance. Interested?

Follow this simple 4 week program and I guarantee you will get amazing results and be well on your way to becoming like Flexible Steel. Give me four weeks (that’s sixteen sessions total) and I will breathe new life into your high mileage body.

First: A Paradigm Shift

The late, great Jack Lalane could easily be considered the godfather of fitness. Jack was way ahead of his time. He did not train clients, he taught students. He did not work out, he practiced. His training sessions were called lessons not workouts.  We can learn much from this seemingly random change in wording. It is in fact not random at all, but craftily chosen to make a very important point. Do not mindlessly chase sets and reps, poundage and times, rather go to the gym, field, track, whatever and try to get better at something. Try to learn a lesson try to improve your technique form. Try to learn something. What happens when we shift our thinking like this is we naturally hit PRs, we keep our mind and body engaged and we keep injuries at bay.  It bears repeating go to a practice or a lesson, not to a workout. Learning keeps one young.

The Lesson:  The Four Knots

My friend and colleague Dr. Mark Cheng calls the hips and shoulders the four knots of the body. While this may be common knowledge in Eastern medicine, it is not so common here in the West. The four knots have several meanings. Let me explain: The shoulders and the hips tie the arms and the legs to your body, this is obvious. But to take the knot analogy further, in order to function properly a knot cannot be too loose – it comes undone and your shoe comes off, or it’s too tight, in which case you cannot untie it and you cannot ever remove your shoe. In order to have a functioning knot you must have a perfect balance of strength and flexibility. You must be like Flexible Steel. Flexible Steel bends, but does not break.

HIPS AND SHOULDERS

For the next four weeks our lesson will be on gaining more flexibility and mobility in the hips, T-spine, and shoulders. Why? Because we will get a very big bang for our buck if we can make even small improvements in these key areas. It had been said “An athlete must move from their hips first.” Gray Cook the founder of the Functional Movement Systems (FMS) calls the hips a BAD neighbor. Meaning if you do not have strong mobile hips your knees or lower back must compensate. Anyone’s knees or lower back hurt?

The four week plan I am posting here is designed to be done in the morning before your normal training. You may still do whatever other exercise or activity is on your schedule, but do this first. Do not consider it a warm-up or a workout but rather a movement lesson or practice.

The Moves

The following descriptions are excerpts from my book Flexible Steel on how to execute these movements:

The Kettlebell Goblet Squat

Dan John, author and strength coach extraordinaire, developed the Kettlebell Goblet Squat. We have found that a month or two of practicing this form of squatting has a dramatic opening effect on the hips and T-spine. It will boost your regular squat performance – no matter if front squats, back squats, or whatever other variation of the squat is your huckleberry.

Grab a kettlebell by the handle, kind of like grabbing onto a steering wheel. Pavel calls this “taking the bell by the horns.” Squat down by sitting back and down between your heels.

Jon Engum Squat

Jon Engum Squat 2

The following goes without saying, but I will say it anyway

  • Make sure your knees line up and stay lined up with your toes. Your knees must point the exact same way your toes do through the whole squat.
  • Keep your heels on the ground and your shins vertical.
  • Keep your back straight; do not allow your tailbone to tuck under at the bottom of the squat.
  • Keep a “big” chest, especially at the bottom.
  • At the bottom, place your elbows to the insides of your knees without losing the alignment of your back.
  • Use your elbows to push the knees out to help open your hips.
  • Your feet must stay firmly fixed to the ground.
  • Make sure when you ascend that your hips and shoulders come up at the same time.
  • Do not lead or “hitch” with your hips.”

Use the goblet squat as an exercise in mobility as well as stability. Hang out in the bottom position for a while. Rock side to side, make some small figure eights, really open the hips, and elongate the spine and try to make space inside your body.

The Kettlebell Good Morning Stretch

One of the easiest and most effective stretches I know for the hamstrings is the Good Morning stretch and its several variations. Here is an extremely effective variant of the classic Good Morning.

Jon Engum Good Morning

Jon Engum Good Morning 2

Quick Tips: Stand completely upright, feet about shoulder width apart.

  • Hold a kettlebell behind your back so that it rests more or less on your tailbone.
  • Puff your chest out,big chest, and let your knees be “soft”. It is not necessary or desirable to have them locked.
  • Moving from your hips, try to push the kettlebell back with your tailbone while keeping your back straight and chest “big.”
  • Do not worry about how far you bend over; this is not a toe touch. Just be concerned about how far back you can move the kettlebell. It is a hip hinge.
  • If you perform this move to the letter, you will feel a very intense stretch in the hamstrings just below your cheeks, not the ones on your face either.

The Lunge Stretch

Jon Engum Preforming a Lunge

How to do the lunge:

  1. Get into a lunge position by kneeling down on your right knee. The instep of your right foot will also be on the ground.
  2. Make sure to align your knee and back foot so they fall on the same line. Your front foot will be on its own line and your left knee will be in the air.
  3. Make sure your left shin, in this case, is vertical and your knee is tracking your front foot.
  4. Do not let your knee get in front of your toes.
  5. Keep your hips square. If you can imagine that you have headlights on the crests of your hips, just make sure they both shine straight ahead.
  6. Now put your hands behind your back and push your hips forward. You should feel a stretch in the area of your front thigh and hip, kind of where your front pocket is.
  7. Push into and back out of the stretch using a rhythmical movement. The tempo should be 1 second forward and 1 second backward.

Quick Tips:

  • Contract the glute of the stretching side to a) protect your back and b) relax the hip flexors through reciprocal inhibition.
  • If and when your knee begins to creep in front of your toes, simply re-position your front foot into a deeper lunge.
  • Sigh when you are moving into the stretch and this will help relax the target muscles.
  • Tilt your hips up, posterior tilt, before you even begin to stretch, to put the target muscles into a nice pre-stretch. This will further your efforts.

The Arm Bar

The effect of the Arm Bar on the shoulders, T-spine and all around posture is apparent as soon as you perform the movement. You can instantly feel a dramatic improvement and an opening throughout your entire body. Let’s examine the classic Arm Bar technique. The Arm Bar starts out the same as its more familiar cousin the Turkish Get Up. I write this assuming you already know how to do a Get Up. If you do not know the Get Up then stop reading now and get thee to an Instructor and learn the Get Up.

  1. Lie on the floor with a light kettlebell on your right side.
  2. Grab the kettlebell with a pistol grip, right hand on the inside and left on the outside, pull your elbow to your ribs.
  3. Roll onto your back prying the kettlebell up as you go. Now using both arms press the bell into the firing range position just as you would for the Get Up.
  4. Things start to differ from the Get Up at this point.
  5. Your left arm goes over your head (horizontally) while you are keeping the kettlebell or “working” arm perpendicular to the ground (vertically.)

To quote Pavel Tsatsouline, “Using your left arm and leg as the axis of rotation and leaving the right arm with the kettlebell straight and vertical bring your right knee towards your chest and roll to your left. Straighten out your right leg and lay it on the ground. Your feet should be a shoulder’s width apart or wider, your knees straight, your toes pointed.”

At this point in the movement you will have four primary things to focus on:

Points to focus on while preforming an arm bar

  • Focus #1 -The kettlebell and working arm must maintain vertical (keep the kettlebell arm vertical in all planes without actually looking at the bell.) Rest your head on the left arm.
  • Focus #2 -Rhythmically begin pumping your hips, trying to get the right hip, in this example, to the ground. It will help to contract the right glute, and breathe, sighing into the extension. The timing should be one rep every two seconds.
  • Focus #3 -Try to make your right collar bone or chest area longer.
  • Focus #4 -Wiggle the left arm (the one on the ground) further and further behind you. Think of stretching the lat.

When you have had enough sloooowly reverse the above process under full control.

The Kettlebell Pullover

The kettlebell Pullover is another often overlooked but nonetheless a powerful posture changer. This innocent looking drill will have a dramatic effect on your ability to achieve that nice overhead lockout on your presses, jerks, snatches etc. As well as a profound impact on your overall posture. Here is how to do it:

Conduction a pull over step 1

Conducting a pull over part 2

  1. Lie down on your back.
  2. Grab a light kettlebell with both hands; hook your thumbs through the handle in such a way that allows the body of the bell to rest on the insides of your forearms.
  3. Press the bell straight up over your chest – kind of like a bench press.
  4. Engage your lats and lock your elbows. They must stay locked and your lats must stay on throughout the maneuver.
  5. Now slowly lower the kettlebell back and down in an arc so it winds up above your head on the ground.
  6. Take a breath contract and reverse the arc to “pullover” and end up above your chest. Repeat for between 5 and 10 reps.

Note: If you cannot make it all the way to the ground without your shoulders coming unpacked or without bending your elbows then go only as far as you can and do some contract/relax stretching letting the weight of the bell take you down several inches with each relaxation. Be conservative. You may go deeper on each consecution set. With time you will be able to handle the pullover proper.

The Tactical Frog

The Tactical Frog is a magic bullet for gain some incredible control over your hips and improving your overall squatting performance. It has a dramatic effect on almost any athletic movement.

Video Tactical Frog

 Pavel Macek Flexible Steel Instructor Specialist Demos the Moves

Untying the Four Knots Program

I will start this program off very easy because I would rather have something simple and 100-percent compliance than something complicated and half hearted adherence. Four sessions will be posted each week, for the next four weeks. Do them on whatever days suit you best, but do them. And have no fear, by the end of week four you will gain momentum and be doing the full program.

The Four Knots program

Polish Translation  http://flexiblesteel.com/blog/2017/01/01/polish-translation-of-4-weeks-to-flexible-steel-program/

Italian Translation http://flexiblesteel.com/blog/2016/12/29/programma-di-quattro-settimane-per-diventare-flexible-steel/

Czech Translation http://www.kb5.cz/2016/12/4-tydny-k-flexible-steel-program-video-soutez/

Spanish Translation http://flexiblesteel.com/blog/2017/01/06/282/

 

 

What would more usable range of motion do for your sports performance? Imagine not having to fight your own body. Imagine owning unhindered fluid movement that was at your beck and call.