1.

Welcome to Beyond Flexibility

Learn more about my method

This program is a combination of different stretching methods I have learnt over the years - e.g. ballistic stretching, progressive
overload stretching and a bit of passive stretching (always at the end and not held for crazy long time as you see in other
programs / classes). I have seen big improvements since I have included these practices to my routine and I am sure you will
experience the same. I am continuing to teach this method in my workshops all over the world with great success.

The Mobility Routines (full body, lower body and upper body) is pure mobility work to create more space in your body, take care of
your joints and get the body used to doing some flexibility and mobility work.

The Advanced Skills routines (backbends, front splits and middle splits) contain practices usually used by martial artists, gymnasts,
acrobats or movers in general.

You will discover that we never ever go into a passive stretch at the beginning. We first work on our joints and the strength of the
muscle we are about to stretch. Only then we play a bit with passive stretching and seeing the limit of where the body allows us to go
that day. I saw this approach lacking in lots of stretching programs and classes although I believe it makes the biggest difference.

Check out the THEORY videos to discover a bit more about this type of work.
How to use this program?

This program is all about focused and goal-oriented training. I believe that when you're focused on a goal and train towards it, you
will get results much quicker. Beyond Flexibility is very diverse but do not expect hundreds of different moves or just random yoga
postures. That novelty might be exciting, but a scattered approach usually leads only to frustration.

CHOOSE YOUR FOCUS

If you have a bit of experience in the movement world, you can just look through all the content and pick for you what seems like to
be the right fit at the moment. BUT I do think that good programming is part of your success and that's why I created programs for
different needs and focuses.

You can find programs under "Programming" in the Menu. You will see a big variety in the programs, from backbends to beginners.

I suggest you pick a program and follow it for about 4 weeks. This is just a general advice for best results as some of you might
benefit from being longer on one program, while others might prefer to change a program every 2 weeks. Just bear in mind - in
order to see improvements, you should work on the given area of your body for a significant amount of time (generally 3
weeks minimum). The success lies in being focused and enough repetition.

Please, adjust the program to fit your needs if you need to. The programming gives you a general idea, but doesn't have to be
followed to a T for you to see results. Listen to your body and act accordingly.

Note: The Bonuses are not usually included in the programs, feel free to use them as you please.
SLOW IT DOWN
It's not important to go through absolutely everything in this program. Rather pick and choose what fits your needs the most at the
moment. It's better to choose one goal to work on and focus on that until you see significant improvements or you achieve the goal.
More doesn't mean better. Go for quality and repetition!

HOW TO USE THIS PROGRAM IN THE GYM?

Beyond Flexibility stands on its own but is also a great compliment to other movement practices.

If you are going to gym to work out or you're after more short and intense sessions, I created a PDF material that will help you out
with that. From every video I picked out the most important exercises that will create the biggest impact and I have put them
together into a handy PDF guide. You can find these in the Course Curriculum (every PDF is under the category it belongs to). I
personally like to take those with me to gym and practice the moves in between handstands or strength training.

Feel free to reach out to me anytime if you need help with setting your focus or programming: karin@karindimitrovova.com. I will
be happy to help!
How to track your progress?

The purpose of this program is to progress in your flexibility and mobility, so tracking your progress is essential. Some can go by
feeling, but it's always better to have some tracking method in place.

The best tracking method for your progress is using pictures, video or duration od time in a pose.

If your goal is better splits or backbends, there's nothing easier than to take a picture or a video of yourself in this posture and start
tracking your progress this way. I usually recommend to take the "after" picture 3 weeks into the program. In that time, you should see
significant improvements.

This method can also work with any other pose or move you're working on.

If your struggle point is hips, you can measure how your deep squat is improving. You can go either by feel or by the duration that
you can be in this pose. Simply get into your deep squat and start a stopwatch, seeing for how long you can stay there. Measure again
after about 3 weeks.

If you're active on Instagram, don't forget to post your progress, you can use hashtag #BeyondFlexibility and don't forget to
tag @karindimitrovova, so I can see your progress and repost you!
How to combine it with The Core Play?

The Core Play and Beyond Flexibility compliment each other beautifully. I suggest picking up your Focus from Programming in Beyond
Flexibility and start the "3 days a week" kind of program (if you have more time to commit, go for 5 days a week).

Do Beyond Flexibility 3 times a week and The Core Play 5 times a week as structured. I suggest doing Beyond Flexibility after your
practice with The Core Play, especially if your program is one of the advanced skills. If you're rather after general mobility, replace your
"prehab" bonus from The Core Play with Beyond Flexibility routines.

If it's still a bit of too much time commitment for you, feel free to adjust your Beyond Flexibility program and do just what's necessary.
For example - if your goal is Backbends, focus only on the Backbending videos or Upper Body Mobility.
 PROGRAMMING:
HOW TO PICK YOUR FOCUS
Front Splits Focus

HOW TO USE THIS?

Black dots symbolise the routines you are meant to do on that given day. So in this schedule (5x / week) you are supposed to practice:

On Monday - Lower Body Mobility, Tuesday - Front Splits, Wednesday - Lower Body Mobility + Middle Splits and so on (more in the
actual schedule)

You can find the videos in the menu (Mobility routines & Advanced skills).
Use this program if your goal is to get into Front Splits and you can practice 5 times a week for 15 to 30 minutes a day.

Feel free to adjust so it fits your needs.

Choose this program if your goal is to get into Front Splits and you can practice 3 times a week for 30 to 45 minutes a day.

If you're short on time, have a look at the "Front Splits" Folder (in the Menu under Advanced Skills) and Click on "Short & Intense".
Middle Splits & Pancake Focus

HOW TO USE THIS?

Black dots symbolise the routines you are meant to do on that given day. So in this schedule (5x / week) you are supposed to practice:

On Monday - Lower Body Mobility, Tuesday - Front Splits, Wednesday - Lower Body Mobility + Middle Splits and so on (more in the
actual schedule)

You can find the videos in the menu (Mobility routines & Advanced skills).
Use this program if your goal is to get into Middle Splits and Pancake and you can practice 5 times a week for 15 to 30 minutes a
day.

Feel free to adjust so it fits your needs.

Choose this program if your goal is to get into Middle Splits and Pancake and you can practice 3 times a week for 30 to 45 minutes
a day.
Backbends Focus

HOW TO USE THIS?

Black dots symbolise the routines you are meant to do on that given day. So in this schedule (5x / week) you are supposed to practice:

On Monday - Upper Body Mobility, Tuesday - Backbends, Wednesday - Full Body Mobility and so on (more in the actual schedule)

You can find the videos in the menu (Mobility routines & Advanced skills).
Use this program if your goal is to get into Backbends and you can practice 5 times a week for 15 to 45 minutes a day.

Feel free to adjust so it fits your needs.

Note: The Backbending section has 2 videos - Level 1 and Level 2. Feel free to alternate between these or if you're more of a beginner
practitioner, stick to Level 1 until it feels comfortable enough. Then continue with Level 2.
Choose this program if your goal is to get into Backbends and you can practice 3 times a week for 15 to 45 minutes a day.
"I just want to feel good" Focus

This program is all about opening your hips, shoulder, working on your spine and finding ease in your day to day movement.

We don't go into any advanced positions, such as splits or backbends.

Great if you're just getting into your mobility and flexibility practice or you want to work on all areas of the body at the same time.

HOW TO USE THIS SCHEDULE?

Black dots symbolise the routines you are meant to do on that given day. So in this schedule (5x / week) you are supposed to practice:

On Monday - Full Body Mobility, Tuesday - Lower Body Mobility, Wednesday - Upper Body Mobility and so on (more in the actual
schedule)

You can find the videos in the menu (Mobility routines).

Use this program if you can practice 5 times a week for 15 to 30 minutes a day.

Feel free to adjust so it fits your needs.

Use this program if you can practice 3 times a week for 15 to 30 minutes a day.
"I'm a complete beginner" Focus

If you're a beginner on your flexibility and mobility journey, start here!

From here, you can then jump to a more advanced program, such as the one for splits or backbends.

HOW TO USE THIS?

Black dots symbolise the routines you are meant to do on that given day. So in this schedule (5x / week) you are supposed to practice:

On Monday - Full Body Mobility, Tuesday - Lower Body Mobility + Desk Relief, Wednesday - Upper Body Mobility and so on (more in the
actual schedule)

You can find the videos in the menu (Mobility routines & Bonuses).
Use this program if you can practice 5 times a week for 15 to 30 minutes a day.

Feel free to adjust so it fits your needs.

Use this program if you can practice 3 times a week for about 30 minutes a day.
Little bit of everything

Would you love to work on everything and just cannot decide what to focus on right now? I have you covered! Just bear in mind that
by not picking your focus, your progress might be a bit slower (but you will progress in all areas instead of just one).

HOW TO USE THIS?

Black dots symbolise the routines you are meant to do on that given day. So in this schedule (5x / week) you are supposed to practice:

On Monday - Full Body Mobility, Tuesday - Lower Body Mobility + Middle Splits, Wednesday - Upper Body Mobility and so on (more in
the actual schedule)

You can find the videos in the menu (Mobility routines & Advanced skills).
Use this program if you can practice 5 times a week for 15 to 30 minutes a day.

Feel free to adjust so it fits your needs.

Use this program if you can practice 3 times a week for 15 to 40 minutes a day.
Diagnosis: Computer rat

Are you sitting behind a computer ALL DAY LONG and need to work on your general stiffness? This program is perfect for you!

HOW TO USE THIS?

Black dots symbolise the routines you are meant to do on that given day. So, in this schedule (5x / week) you are supposed to
practice:

On Monday - Full Body Mobility

Tuesday - Destress Yoga

Wednesday - Upper Body Mobility

… and so on (more in the actual schedule)

You can find the videos in the menu (Mobility routines & Bonuses).
Use this program if you can practice 6 times a week for 10 to 30 minutes a day.

Feel free to adjust so it fits your needs.

Use this program if you can practice 3 times a week for 30 minutes a day.
THEORY
2. The Difference Between Mobility and Flexibility

In this video, I'm explaining the difference between Mobility and Flexibility and why is that important for your practice.
3. Brain, Range of Motion & 3 tips

In this video, I'm explaining what is actually stretching (and that it's much more about your brain than you think), how to increase
range of motion and sharing three flexibility tips.
MOBILITY ROUTINES:
FULL BODY
4. Full Body Mobility Routine

This is a general fundamental routine for basic mobility and flexibility. It targets the most common problematic areas - shoulders,
spine, hips, hamstring. It is great if you're just starting out, for maintenance or if you don't have anything you want to work on in
particular.

CLICK TO DOWNLOAD PDF

 MOBILITY ROUTINES:
UPPER & LOWER BODY
5. Upper Body Mobility Routine

This sequence addresses tight shoulders and stiff spine. That is important not only for the quality of your life, but also for practicing
more advanced moves, such as handstands or a wheel. Without open shoulders, these moves are very hard to achieve. Learn how to
stretch and strengthen your shoulders and spine with this routine.
6. Lower Body Mobility Routine

Tight hips and hamstrings is one of the most common issues. Lots of sitting in comfy chairs and not enough natural squatting is to
blame. In this mobility sequence, we are going to address our hips, hip flexors, ankles and hamstrings. Perfect mix for finding ease in
your movement once again.
ADVANCED SKILLS
7. Front Splits Routine

In this sequence we are going to be working on all the components needed to perform front splits without restrictions. If you struggle
with front splits, either hamstring or hip flexors are not flexible enough. You can also feel restrictions in your hips or spine. These
drills are going to help increase your range of motion and strength at the same time. It's a combination of mobility work, dynamic
stretching, progressive overload stretching and passive stretching. CLICK HERE TO DOWNLOAD PDF
8. Middle Splits & Pancake Routine

This routine is all about developing your middle splits or pancake that is needed for example when you later on want to progress in
your handstands (better the pancake easier the press into handstand). For middle splits, the most important factors are inner thigh
flexibility, but tight hamstring and hip flexors can cause issues, as well. These exercises are going to help you with flexibility and
also build up strength, so your newfound range is actually functional. CLICK HERE TO DOWNLOAD PDF
9. Backbend Routine – Level 1

Choose this routine if you're starting out your backbending practice or don't feel extra comfortable in your Wheel pose just yet.

Backbends are a very difficult move. No wonder - just have a look at we are doing most of the day - sitting with our shoulders
hunched forward, head down and legs in a 90-degree angle.

The Wheel (or Bridge) is a total opposite of that - the front body and shoulders are open, hip flexors are lengthened and head is
back.

Achieving a good backbend takes time and lots of practice. And this is exactly what this routine will help you out with - opening your
shoulders and hip flexors and strengthening the spine. We are also going to be working on the flexibility and strength of our
wrists - an element of backbends that is often being overlooked.

After you feel secure in this routine and your Wheel starts to feel more comfortable, step it up with Level 2.

CLICK TO DOWNLOAD PDF

10. Backbend Routine – Level 2

Use Level 2 Backbend Routine if you have gone through Level 1 and are comfortable with the positions OR if you're at a good
backbending level (comfortable in a Wheel position and ready to step it up further).

Backbends are a very difficult move. No wonder - just have a look at we are doing most of the day - sitting with our shoulders
hunched forward, head down and legs in a 90-degree angle.

The Wheel (or Bridge) is a total opposite of that - the front body and shoulders are open, hip flexors are lengthened and head is
back.

Achieving a good backbend takes time and lots of practice. And this is exactly what this routine will help you out with - opening your
shoulders and hip flexors and strengthening the spine. We are also going to be working on the flexibility and strength of our
wrists - an element of backbends that is often being overlooked.
BONUSES
11. Special Bonus: Handstand Mobility

Strong and flexible wrists and shoulders are the most important thing for any weight bearing exercise. Use this routine before you
practice handstands or arm balances. CLICK HERE TO DOWNLOAD PDF
12. Special Bonus: Desk Relief

Are you sitting behind your desk all day and your neck, shoulders and back are screaming for help? Try this routine! You can do this
even while sitting at your desk - perfect for a mini work break.
13. Special Bonus: De-stress Yoga

Give your nervous system a much needed break with this De-stress Yoga routine. Calm and slow moves, big attention to your breath
and my favourite pranayama for calming down - Nadi Shodhana. Enjoy!
DOWNLOAD PROGRAM PDF

CLICK HERE TO DOWNLOAD