CONTENTS

1
.DI
SCLAI
MER
2.BFFDEDI
CATI
ON
4.I
NTRO VI
DEO
6.W HYBALLET?W HYFLEXOUT?
7.W HATYOU W I
LLLEARN
8.EFFECTSOFSTRETCHI
NG
9.W HEN TO STRETCH +CHECKI
N
1
1.COGNI
TIVECONNECT
1
2.BI
NURALBEATS
1
3.SOUNDS+MANTRAS
1
6.V.
A.S.
EJOURNALI
NG
1
7.BALLERI
NA FOOTHEALTH
1
8.FOOTPOSTURE
1
9.BALLERI
NA BODYPOSTURE
21
.MENTALPREPARATI
ON
22.CHECKYOURSPLI
TS
23.CHANGEYOURHABI
TS
25.THE3PI
LLARS
26.W HATYOU W I
LLNEED
27.STRETCHI
NG SEQUENCES
29.DAY1-DAY1
5
44.BALLETGLOSSARY
 D IS C L A IM E R
Thi
sebook,FLEXOUTMI
ND+BODY STRETCHI
NG PROGRAM:DESERTBALLETEDI
TION by
@ANGELI
CCAFLEX i
snota subs
tit
utef
ordi
rect
,per
sonal
,pr
ofes
sionalmedi
calcar
e and
di
agnosi
s. None of t
he s
tret
chi
ng sequences cont
ained i
n FLEXOUT MI
ND+BODY
STRETCHI
NG PROGRAM:DESERTBALLETEDI
TION shoul
dbeper
for
medorot
her
wiseused
wi
thoutcl
ear
ancef
rom yourphys
ici
anorheal
thcar
epr
ovi
derf
Irs
t.

Thei
nfor
mat
ioncont
ainedwi
thi
nisnoti
ntendedt
opr
ovi
despeci
fi
cphysi
calorment
alheal
th
advi
ce,orany ot
heradvi
ce what
soever
,forany i
ndi
vidualorcompany and shoul
d notbe
r
eli
ed upon i
nthatr
egar
d.We ar
e notmedi
calpr
ofes
sional
sand not
hing on t
hiswebsi
te
shoul
dbemi
scons
truedt
omeanot
her
wis
e.

Ther
e may be r
isks as
soci
ated wi
th par
tici
pat
ing i
n act
ivi
ti
es ment
ioned i
n FLEXOUT
MI
ND+BODYSTRETCHI
NGPROGRAM:DESERTBALLETEDI
TION f
orpeopl
einpoorheal
thor
wi
thpr
e-exi
sti
ngphysi
calorment
alheal
thcondi
ti
ons.Becauset
heser
isksexi
st,youwi
llnot
par
tici
pat
e i
n any modi
fi
cat
ions or even cer
tai
n exer
cises i
n FLEXOUT MI
ND+BODY
STRETCHI
NG PROGRAM:DESERT BALLET EDI
TION i
fyou ar
ein poorheal
th orhave a
pr
e-exi
sti
ngment
alorphysi
calcondi
ti
on.I
fyouchooset
opar
tici
pat
eint
heser
isks
,youdoso
ofyourownf
reewi
llandaccor
d,knowi
ngl
yandvol
unt
ari
lyas
sumi
ngal
lri
sksas
soci
atedwi
th
suchact
ivi
ti
es.Theser
isksmayal
soexi
stf
ort
hosewhoar
ecur
rent
lyi
ngoodheal
thr
ightnow.

Aswi
thanyexer
cisepr
ogr
am youas
sumecer
tai
nri
skst
oyourheal
thandsaf
ety.Anyf
orm of
exer
cis
e pr
ogr
am can cause i
njur
ies, and t
he exer
cis
es i
n FLEXOUT MI
ND+BODY
STRETCHI
NG PROGRAM:DESERTBALLETEDI
TION ar
enoexcept
ion.I
tispos
sibl
ethatyou
may become i
njur
ed doi
ng t
he exer
cis
es f
rom FLEXOUT MI
ND+BODY STRETCHI
NG
PROGRAM:DESERTBALLETEDI
TION,especi
all
yift
heyar
edonewi
thpoorf
orm.

I
fyou chooset
o par
tici
pat
eint
heser
isks,you do so ofyourown f
ree wi
lland accor
d,
knowi
ngl
yand vol
unt
ari
lyas
sumi
ng al
lri
sksas
soci
ated wi
thsuchexer
cis
eact
ivi
ti
es.These
r
isksmayal
soexi
stf
ort
hosewhoar
ecur
rent
lyi
ngoodheal
thr
ightnow.

@ANGELI
CCAFLEX i
snota medi
caldoct
or.The advi
ce i
nthi
sebook i
snotmeantasa
s
ubs
tit
utef
ormedi
caladvi
ce.Youmus
tconsul
tyourdoct
orbef
orebegi
nni
ngANYmealpl
an
orexer
cisepr
ogr
am,no except
ions.Youar
eusi
ng mealpl
ansand r
out
inesatyourownr
isk
and @ANGELI
CCAFLEX i
s notr
esponsi
blef
orany i
njur
ies orheal
th pr
obl
ems you may
exper
ienceorevendeat
hasar
esul
tofusi
ngFLEXOUTMI
ND+BODYSTRETCHI
NG PROGRAM:
DESERTBALLETEDI
TION.

I
tist
o bemadecl
eart
hat@ANGELI
CCAFLEX i
snotr
espons
ibl
eforanyi
njur
iesorheal
th
pr
obl
emsyou may exper
ience oreven deat
h asa r
esul
tofusi
ng FLEXOUT MI
ND+BODY
STRETCHI
NG PROGRAM:DESERTBALLETEDI
TION.

1
BFF DEDICATION:

2
3
4
“I
fwe are notprepar
ed,
we ar
e pr
eparing tofai
l”
6
 W HAT YOU W I
LL LEARN
FROM THIS PROGRAM:

1
. Manyt
ipsandusef
ult
echni
quesi
nvol
vingt
hesci
ence
behi
ndwhatmakesabal
letdancer
’sbodysobeaut
iful
,
f
lexi
bleandst
rong
2. I
ncr
easedmobi
li
tyandf
lexi
bil
ity
3. Cogni
tivePr
epar
ati
onandhow t
otakeaf
ew moment
sto
connectwi
thyour
sel
fandbepr
esenteachday
4. How t
ocont
rolandt
ransf
orm yourt
houghtpat
ter
nst
o
wor
kforyoui
nst
eadofagai
nstyou
5. Di
ffer
entmet
hodsofheal
ingandwayst
oimpr
oveyour
over
allment
alheal
th
6. How t
oimpr
oveext
ensi
on(
spl
its,l
egext
ensi
ons)
7. How t
oopenyourhi
pst
oachi
eveacent
erspl
it
8. How t
otakecar
eoft
hemuscl
esi
nyourf
eet
9. How t
oachi
eveabackbend
1
0.Spi
ne/t
orsol
engt
heni
ng
1
1.St
ret
chesf
oreachl
argeandmanysmal
lermuscl
egr
oups
1
2.Bodyawar
enessandpr
operal
ignment
1
3.How t
oconnectyourbr
eat
htomovement
1
4.How t
ousest
ret
chi
ngasadai
lypr
act
ice
1
5.PATI
ENCE!
8
W HEN TO STRETCH? W HEN TO
SELF-CHECK IN?

9
“You have al
lofthe tool
syou
need to achi
eve yourgoals,
now justmake sureto getout
ofyourown way. ”
1
1
1
2
SOUND TEAM
@ ANGELI CCAFLEX and herteam spentcountl ess hours
producing and designing each sound you heari n this
program.W e chose the 432Hz frequency,whi ch heightens
perception,increases mentalcl ari
ty and unl
ocks i ntuiti
on,
orthe abili
ty to connectwi th yourself.

Apartfrom thi s,you willalso hearrepeated phrases or

mantras in a few ofthe cognitive transformati
on vi
deos,
which are partofthe 15 day gui de.

1
3
1
4
“Transform yourmi nd first,yourbody
wi
llchange nextand then al lofyour
surroundingswi llfoll
ow.Have f aith
in thi
spr ocessand nothi ng wil
l
be outofr each. ”
TAKE CONTROL OF YOUR
PROGRESS W ITH THE
“V.A.
S.E” MODEL
STYLE OF JOURNALING
TheV.
A.S.
EModeli
susedasabusi
nessand
educat
ionalt
echni
quet
ost
rat
egi
cal
lyachi
evegoal
s.
W ewantyout
ousei
ttopl
ananddocumentyour
pr
ogr
esst
hroughoutyour1
5dayj
our
ney.

Don’
twor
ry,wewal
kyout
hroughever
ythi
ng.

V -Vi
sualize
A -Ask
S-Strategize
E-Execut e

1
6
1
7
 W HAT IS FOOT POSTURE?
JUSTLI
KETHERESTOFOURBODY,THEREI
SA CORRECTW AYTO ALI
GN OURFEETASW ELL.

Over
-Pr
onat
ion(
Rol
li
ngI
n/Out
)

Ift
hereistoomuchwei ghtontheinsi
deorout side ofone’sfootit
’scal
led,over-
pr
onati
on,it’
sverycommon,andi t’
snotthecor r
ectwayt ouseyourbody.Trylif
ting
yourarchesandconsci
ouslydis
tri
buti
ngyourwei ghtevenl
ybet weenyourfeetto
achi
evecorrectal
ignment .

SICKLING

INCORRECT CORRECT

Sickl
ingisabal l
etter
mt hatisusedt odescribeadancer ’
sfootthati
sincorr
ectl
yplacedor
pointedwhilerotati
nginwards,causi
ngi tt
ol ookcur vedi
nwar dswhenlooki
ngatt hefr
ontvi
ew
oftheleg.Ins
tead,trycreat
ingas tr
aightli
nef rom yourankletoyourt
oeswhi l
epointi
ngyour
feet.

1
8
W HY POSTURE MATTERS AND W HAT
W E CAN LEARN FROM BALLERINAS
ABOUT IT

I
NCORRECTPOSTURE

Shoul
der
sar
eoutofal
ignmentwi
th
t
heneckandspi
ne

Cor
eisr
elaxedandunengaged

Spi
nei
scur
vedandnoti
nal
ignment

CORRECTPOSTURE

SPINE IS STRAIGHT

CORE IS ENGAGED

CORE IS TIGHT + ENGAGED

1
9
“Change happensi n
thatplace wher e
you f
eelthe most
uncomf ortabl
e.So
don’tletup now,
you’r
e so very close”
DON’T SKIP THE MENTAL
PREPARATION:
Ment
alpr
epar
ati
on i
sthe f
irs
tst
ep t
owar
dst
ransf
ormat
ion-
-ful
ly pr
epar
e your
sel
fto
act
ivat
eal
loft
heheal
ingbenef
itsofs
tret
chi
ng

Weknow you’
reexci
ted t
ojump r
ighti
ntot
hesequencesbutpl
ease,do your
sel
fthi
s
f
avorandt
akeamoment
.Wecoul
dal
luseoneanyways.

A FEW MOREESSENTI
ALREMI
NDERS:

1
. FocusonBREATHI
NG DEEPL
Yfr
om s
tar
ttof
ini
sh.
2.DO NOTpushyour
sel
ffur
theri
fyouf
eelpai
ninyourj
oint
s-t
her
eshoul
donl
ybe
mi
nor
/mi
nimaldi
scomf
orti
nthosear
eas.IREPEATyoushoul
dneverf
eelunbear
abl
epai
n
I
N YOURJOI
NTS,al
thoughyoumayf
eelpai
n/t
ensi
ont
hroughoutyourr
elevantmuscl
e
gr
oups.
3.Youmayexper
iencesomemoment
aryt
ingl
ingandevennumbnes
sâ “i
fthi
sfeel
ing
per
sis
ts,pl
easeDO NOTpr
oceedwi
tht
hepos
tur
easyoumayber
est
rict
ingbl
oodf
low
t
othear
eaoryoumayhavedescendedi
ntoapos
tur
eincor
rect
ly.
4.I
fyouhaveacces
s,mas
sagi
ngt
hear
eawhi
leper
for
mingt
hes
tret
chwi
llhel
ptor
educe
t
ensi
onanddi
scomf
ortandt
oincr
easebl
oodf
low.
5.Li
ght
ers
tret
chi
ngBEFOREawor
kout
6.Deepers
tret
chi
ngAFTERawor
kout(
thewar
meryourbodyt
hebet
ter
)
7. Dr
inkpl
ent
yofwat
ert
hroughoutt
heday!H2O l
ubr
icat
esyouror
gansandai
dsel
ast
ici
ty
ofyourmuscl
es,dr
yor
gans=t
ightr
igi
dmuscl
es.
8.BEPATI
ENTW I
TH YOURSELFs
tret
chi
ngi
sadi
sci
pli
neandgai
ningf
lexi
bil
it
yisapr
oces
s
j
ustl
ikeyourf
itnes
sjour
ney.I
fyoucan’
tgetamover
ightaway,DO NOTf
orcei
torget
downonyour
sel
f.Al
lgr
eatt
hingscomewi
tht
ime,sokeeppushi
n!
9.Gr
abawal
l;i
twi
llbeyourBFF
1
0.CONNECT:Anduset
hement
alpr
epar
ati
ont
oyouradvant
age!Thepur
poseoft
hem i
sto
hel
pyous
tar
ttor
eleaset
ensi
onandt
oxi
cthought
s,sodon’
tjus
tuset
hem i
nconj
unct
ion
wi
ths
tret
chi
ng-
-uset
hem whenever
!

DON’
TRUSH
EASEI
NTO THESESTRETCHES-
-iti
spossi
blet
oover
doi
tandpul
lamuscl
e--ESPECI
ALLY
I
FYOU'
RENOTVERYACTI NG.DON’
VEAND/ORNEW TO STRETCHI TGI
VEUP

Wewantt
oencour
ageyout
ohol
dthepos
tur
es,despi
tet
hedi
scomf
ort
--t
hisi
stheonl
yway
t
ogetdeeperi
ntot
hes
tret
chandbegi
ntol
ear
nyourbodyandi
tsl
imi
ts.

21
CHECK YOUR “SPLITS”

BEFORE

AFTER

22
CHANGE YOUR HABI TS FOLLOW THE
15 DAY #FLEXOUT PROGRAM
AND DOCUMENT YOUR RESULTS
DISCLAI
MER:COMPLETI NG THIS PROGRAM AND TAKI
NG
PHOTOS OF YOUR JOURNEY IS COMPLETELY OPTI
ONAL!

23
24
THE 3 PILLARS OF THE
FLEXOUT STRETCHING
PROGRAM

CONNECT

STRETCH

FLEX

25
W HAT YOU W I
LL NEED EACH DAY:

A YOGA MAT

W ATER

YOURSMARTPHONE,A COMPUTER,A TV ORHOW EVER

YOU PLAN ON W ATCHI
NG THEGUI
DED VI
DEOS

CLEARSPACEAGAI NSTA
W ALLFORSTRETCHING

THEW ILLINGNESSTO LEAVETHEEXPECTATI

ONS
YOU HAVEFORYOURSELFAND ANYNEGATI VE
SELFIMPRESSIONSATTHEDOOR

26
THE FLEXOUT
DESERT BALLET
STRETCHING
SEQUENCES

STRETCHI
NG TI
MEDURATI ON:1
5-45MIN DEPENDI
NG ON SEQUENCE
FEELFREETO ADJUSTTI
MEBASED ON PERSONALGOALS&LI MITATI
ONS

[
ALL3LEVELSI
NCLUDED I
N EACH VI
DEO]-MODI
FYASNEEDED

STANDI
NG STRENGTH BUI
LDI
NG W ARM UP

SEATED MUSCLEMEMORYBUI
LDI
NG W ARM UP

FOOTMUSCLEMEMORYSTRETCH

L/RSPLI
TSSEQUENCE

CENTERSPLI
TSSEQUENCE

BACKSEQUENCE

27
FLEX:HOW DO YOU PLAN
TO I
MPROVE YOUR LI
FE
AFTER THI
S JOURNEY?

28
DAY 1

Grabsomethi
ngt owri
tedownyourjour
nalentr
ies,
hol
dyoursel
faccount
ableanddocumentyourj
ourney.

CONNECT

STRETCH
SEATED MUSCLEMEMORY
BUILDING W ARM UP

FLEX
TRYTHESEHOLDS:

29
DAY 2

CONNECT

STRETCH
STANDI
NG STRENGTH BUI
LDI
NG W ARM UP

L/RSPLI
TSSEQUENCE

FLEX
TRYTHESEHOLDS:

30
DAY 3

Grabsomethi
ngt owri
tedownyourjour
nalentr
ies
,
hol
dyoursel
faccount
ableanddocumentyourj
ourney.

CONNECT

STRETCH
FOOTMUSCLEMEMORYSTRETCH

CENTERSPLI
TSSEQUENCE

FLEX
TRYTHESEHOLDS:

31
DAY 4

CONNECT

STRETCH
BACKSEQUENCE

FLEX
TRYTHESEHOLDS:

32
DAY 5

Grabsomethi
ngt owri
tedownyourjour
nalentr
ies
,
hol
dyoursel
faccount
ableanddocumentyourj
ourney.

CONNECT:
STRATEGI
ZE:

STRETCH:
L/RSPLI
TSSEQUENCE

FLEX
TRYTHESE

33
DAY 6

CONNECT

STRETCH
SEATED MUSCLEMEMORYBUI
LDI
NG
W ARM UP

CENTERSPLI
TSSEQUENCE

FLEX
TRYTHESEHOLDS:

34
DAY 7

Grabsomethi
ngt owri
tedownyourjour
nalentr
ies
,
hol
dyoursel
faccount
ableanddocumentyourj
ourney.

CONNECT
EXECUTE:

STRETCH
FOOTMUSCLEMEMORYSTRETCH

FLEX
TRYTHESEHOLDS:

35
DAY 8

CONNECT

STRETCH
L/RSPLI
TSSEQUENCE

CENTERSPLI
TSSEQUENCE

FLEX
TRYTHESEHOLDS:

36
DAY 9

CONNECT

STRETCH
STANDI
NG STRENGTH BUI
LDI
NG W ARM UP

BACKSEQUENCE

FLEX
TRYTHESEHOLDS:

37
DAY 10

Grabsomethi
ngt owri
tedownyourjour
nalentr
ies
,
hol
dyoursel
faccount
ableanddocumentyourj
ourney.

CONNECT
BEHONEST

STRETCH
SEATED MUSCLEMEMORY
BUI
LDING W ARM UP

FLEX
TRYTHESEHOLDS:

38
DAY 11

CONNECT

STRETCH
FOOTMUSCLEMEMORYSTRETCH

L/RSPLI
TSSEQUENCE

FLEX
TRYTHESEHOLDS:

39
DAY 12

CONNECT

STRETCH
CENTERSPLI
TSSEQUENCE

BACKSEQUENCE

FLEX
TRYTHESEHOLDS:

40
DAY 13

CONNECT

STRETCH
STANDI
NG STRENGTH BUI
LDI
NG W ARM UP

FLEX
TRYTHESEHOLDS:

41
DAY 14

CONNECT

STRETCH
STRETCHI
NG LOTTO

STANDING SEATED MUSCLE FOOT

STRENGTH MEMORY MUSCLE
BUILDI
NG BUILDI
NG MEMORY
W ARM UP W ARM UP STRETCH

L/RSPLI
TS CENTERSPLI
TS BACK
SEQUENCE SEQUENCE SEQUENCE

CHOOSEANY2STRETCHI
NG SEQUENCES

FLEX
TRYTHESEHOLDS:

42
DAY 15

Grabsomethi
ngt owri
tedownyourjour
nalentr
ies
,
hol
dyoursel
faccount
ableanddocumentyourj
ourney.

CONNECT
REFLECT

STRETCH
STRETCHI
NG LOTTO

STANDING SEATED MUSCLE FOOT

STRENGTH MEMORY MUSCLE
BUILDI
NG BUILDI
NG MEMORY
W ARM UP W ARM UP STRETCH

L/RSPLI
TS CENTERSPLI
TS BACK
SEQUENCE SEQUENCE SEQUENCE

CHOOSEANY2STRETCHI
NG SEQUENCES

FLEX
TRYTHESEHOLDS:

43
HERE’S A HELPFUL FLEXOUT DESERT
BALLET TERM GLOSSARY:

EXTENSI
ON
W HATI
SBALLET?
Ext
ens
ioni
sanEngl
ishcl
assi
calbal
let
ter
m
At
heat
ricaldancecr
eat
edbyachor
eogr
apher des
cri
bingadancer
’sabi
li
tyt
orai
seandhol
d
whoexpr
essesani
deaors
tor
ythr
oughsol
o, al
egext
endedi
ntheai
r.
gr
oup.Expr
ess
edanddancedbybal
letdancer
s
t
omus
icalaccompani
mentwi
thcos
tumes,
l
ight
ingandscener
yappr
opr
iat
etot
hedance.
PLI
É(PLEA-AYE)

A pl
iéi
swhenadanceri
sbendi
ngatt
he
knees.Cor
rectuseanddevel
opmentofa
pl
iéi
sabas
icbutes
sent
ialmovementt
oa

CLASSI
CALBALLET dancer
’st
echni
que.I
nthi
spr
ogr
am,youwi
ll
hear@angel
iccaf
lexuset
het
erm Pl
iet
o
Thet
erm Cl
assi
calBal
lethasacoupl
e des
cri
bewhenshei
sbendi
ngherknees.
meani
ngs
--butyouwi
llheart
hist
erm used
asas
tyl
eofbal
let
,mos
tof
ten.Thet
erm
cl
assi
calbal
leti
susedt
odes
cri
bet
he
t
radi
ti
onals
tyl
eofbal
let
,whi
chf
eat
urest
he
academi
ctechni
quedevel
opedandt
aught
GRANDEPLI
E(GRAAND PLEA-
AYE)
overt
hecent
uri
es.Thi
sist
hef
oundat
ion
whi
ch@angel
iccaf
lexusest
ohel
pgui
deyou Gr
andei
sacl
assi
calbal
lett
erm meani
ng
dur
ingeachs
equence. “bi
g”or“l
arge.
”Iti
sal
waysusedt
odescr
ibe
anot
hers
tep.I
nthi
spr
ogr
am,youwi
llhear
@angel
iccaf
lexuset
het
erm gr
andepl
iet
o
des
cri
beadeepbendatt
heknees

RELEVÉ(
RELE-
VAY)

Rel
evéi
sacl
assi
calbal
lett
erm meani
ng DÉVELOPPÉ (
DEVEL-
UP-
PAY)
“r
ais
ed.
”Itdes
cri
best
heact
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44
BALLET POSITI
ONS
OF THE FEET

FLEXED FOOT
POI
NTED FOOT
CORRECTAND
I
NCORRECTFORM:

CORRECT:Toesar
e I
NCORRECT:Toesar
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45
 CONGRATS ON COMPLETI
NG

#FLEXOUT DESERT BALLET W E HOPE

YOU W I
LL CONTI
NUE YOUR JOURNEY
OF MI
ND + BODY SELF LOVE.