How can I become more flexible?

First we need to create movement patterns. Patterns we move freely throughout (mobility). Once this range of motion is fluid we must implement flexibility training. This means painful stretching of the tendons and ligaments. We then go back and strengthen all of the muscles involved during this range of motion. Then we repeat. This is the way myself and students have always done it…

A good example is:

  • While standing, bouncing lightly touching your toes.
  • Then while sitting locking the knees and grasping the toes, pull your head to your knees.
  • Then while standing on two boxes placed two feet from one another, perform ‘toe touches’ holding a heavy kettle bell, maintaining the handle’s travel path in-line with the ankles and hips

Dan Baruch


How can I set a goal / determine my vision?
First you must determine your aim, second you must set your priorities.
(click here) Download GOAL setting work sheet. pdf

How can I become more aware of my emotions and triggers?
Start by noticing what makes you happy and what makes you upset. Then be mindful of the triggers and reactions which come from these emotions.
(click here) Download AWARENESS work sheet. pdf


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Flexible | Mobile | Pliable | Balance

Some call it stretching, some call it being flexible, some call it being mobile, some call it being pliable, and some call it touching your toes or raising your hands above your head. No matter what you call it we all have heard it or seen it. The opportunity you have is… To master it. Though, if you choose it can be practiced for reason, a purpose, and/or a means to an end.

Your skeleton has connective tissue. This connective tissue keeps your body moving. Your movements are controlled by the pliable state of this connective tissue. That is as technical as it needs to be. A practical understanding must be taught in person. To fluff your feathers with scientific jargon for my contemporaries is not the purpose of this thought.

Instead of drilling the How… We will think about the Why together.

Why should you do the following:

Looks a bit extreme? This is progressive externally loaded stretching (p.n.f.)

Instead of pulling/pushing your body into stretching position, an external force drives you into a greater stretching position. In this case you are able to apply pressure against the external object and then relax into a deeper passive stretch. Again we are going to avoid the fantasy vernacular at this point. First give it a try. Create an opinion from experience, and then leave a comment with a question or curiosity into this vital practice.


Message to trainers/teachers/coaches:

How can we think past perfect balance? Where bones are not stacked and antagonistic muscles are not firing in perfect kinetic patterns. How can we expose our students to inefficient R.O.M. (off balance). Hyper extended. Knees internally rotated. Wrist pronated when it is best to be supinated. Scapular depression without retraction. Etc.

How can we expose them in a safe place, where they are in control. Allow them to develop experience in vulnerable positions. So, when they shift their weight to their toes. Or when their lower back’s vertebrae jam together and they lose abdominal tension (hollow position)… they will have felt that position before. They know what it feels like and whether they will have the strength to regain balance once again. This will only make the maximal efforts that much easier.

Look all we need to know is. If someone is serious about training they will show up more then once every 2 weeks to see you (for their “program”). You must tell and show them the importance of continual exposure. You must slowly build people’s skills and body awareness. From least complex to most complex. From higher rep work to lower rep work. From faster tempo to slower tempo. From short isometric holds to long isometric holds. From open chain to closed chain. From long rests to short rests. There is no way this can be done with a one size fits all prescription.

The more you teach the more you learn. The more you learn the more you listen. The more you listen the more you care. The more you care the more success you will find.

Argue not in theory, but in practice.

Peace. Train hard.
Dan Baruch


GET STARTED! CALL NOW!! 612-382-8594

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