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Created by Alex Naroko. Copyright 2010. All Rights Reserved.
Disclaimer: All physical activity has an inherent physical risk. Please consult with your physician
before beginning any physical activity program, even one as good as this one.
Hey there and welcome to the Flexibility Formula, the newest addition to the
Truth About Quickness nsider's System.
So how'd this new component come along?
After about a year after TAQ was released, decided enough time had passed
and there was enough new information had learned in the last year for me to re-
release it, bigger, badder and better than ever.
But, didn't just want to go on and re-release with all of the new, cool stuff had
learned in the last year.. figured it'd be even better to go to ALL of those
customers from the past year and contact them, which did.
asked them questions like, "What do you think we could add to TAQ to make it
even better?
"What else would you like to see in it?
"Who's hotter: Zoolander or Hansel?
Surpisingly, they thought Hansel was a little hotter, but Zoolander had more
personality.
They also had a TON of ideas they thought would make TAQ even better. Some
were good, some were better and some were ridiculous.
Lol.
BUT, there were a few that were not only good, but came up over and over, and
if you start to see something as a pattern, coming up over and over.. that's
probably something you want to look at a little closer.
And one of those things was, "t'd be really cool if there was some flexibility
program to follow along with TAQ, to work on flexibility, mobility and energy.
!""# %#&'(
t also works because this is something just GET. t's also something can
teach the hell out of.
And just like that, The Flexibility Formula was born.
Now, about 9 months ago, wrote something called "Stretch Your Vertical, which
was a report all about stretching for the vertical jump. t also included a specific,
follow-along stretching program for the vertical jump.
That, while very awesome-ish, is not this.
There are certainly a lot of similarities between how to stretch for the vertical
jump and how to do it for speed and quickness, but there are also some titanic
differences and those have been taken into account here.
So, how do you use The Flexibility Formula for best results along with your TAQ
2.0 workouts?
Here's my advice: Either do it at the start of your workout, before your TAQ
training, or do it separately.
f you're gonna do it before, do The Flexibility Formula, then do the TAQ training
(it can even suffice as your dynamic warmup!).
f you're not gonna do it before, do it another time, completely separate from your
training. Either way, your results are gonna be just great.
And how often should you be doing this? Most people will see best results using
it 3-4 days per week.
You can do it more if you want, but it's not necessary.. t's not like it's gonna
make your results that much better. Do it at least 3 times per week and you're
gonna be just fine.
Here's the actual workout below and below that is the actual link to the video of
me going through the whole thing. Enjoy!
!"# %&#'()(&(*+ %,-./&0 1,/*(2#
!" Start off lying on your back, knees at 90 degrees. Take 4 breaths
#" Glute Bridges 8 reps
$" Alternating Knee Hugs 4 reps (4 for each Ieg, aIternating)
%" T-Rotations 5 reps (5 reps for each side, aIternating)
&" Alternating Mountain Climber For Groin 4 reps (4 on each Ieg)
'" Downward Facing Dog 4 GREAT breaths
(" Cat-Cow 6 reps
)" Deep Lunge 4 reps (each Ieg)
*" Hip Flexor Stretch 5 breaths (each side)
!+" Overhead Lat Stretch 4 breaths
!!" Overhead Squat Stretch 6 breaths
!#" Overhead Lat Stretch 4 breaths
13. Touch Toes and Hop Back To Top Of A Pushup
!%" Child's Pose 6 breaths
!&" Meditation (in either Corpse Pose or Cross-Legged) 1-20 breaths
FAQ:
How should be breathing?
When breathing during The Flexibility Formula, focus on breathing IN through the
nose and OUT through the mouth. Inhale deeply with your DIAPHRAGM,
sucking all that good air in, and let it reflexively come out.
How often do do the routine?
At least 3 times a week. Don't do it more than once a day either. You can do it in
the morning, at night, before a workout, after a workout, during American Idol,
whenever.
How do memorize this whole routine to follow it?
Do it enough.. Pretty soon you'll have the whole thing down pat.
But what do do until reach that point?
Follow along with the video on your laptop until you get it down.
sn't some of this stuff like some of that weird, yoga, Eastern, zen nonsense?
Yes.
sn't that weird?
No.
Are you sure?
Yes.
But does it really work? mean, will it really work for me?
Yes. And yes.