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//-->STREET WORKOUTAl Kavadlo & Danny Kavadlo© Copyright 2016, Al Kavadlo & Danny KavadloA Dragon Door Publications, Inc. productionAll rights under International and Pan-American Copyright conventions.Published in the United States by: Dragon Door Publications, Inc.5 East County Rd B, #3 • Little Canada, MN 55117Tel: (651) 487-2180 • Fax: (651) 487-3954Credit card orders: 1-800-899-5111 • Email: support@dragondoor.com • Website: www.dragondoor.comISBN 10: 1-942812-06-X ISBN 13: 978-1-942812-06-7This edition first published in September 2016Printed in ChinaNo part of this book may be reproduced in any form or by any means without the prior written consent of thePublisher, excepting brief quotes used in reviews.BOOK DESIGN: Derek Brigham • www.dbrigham.com • bigd@dbrigham.comPHOTO CREDITS: Michael Alago, Martijn Bos, Mary Carol Fitzgerald, Neil Gavin, Adrienne Harvey, David Holbrook, Al Kavadlo,Danny Kavadlo, Grace Kavadlo, Wilson Cash Kavadlo, Kenny Lombardi, Rachel Phillips, Michael Polito & Annie VoThe Kavadlo brothers are contributors to Bodybuilding.com, where portions of this work have appeared.DISCLAIMER: The authors and publisher of this material are not responsible in any manner whatsoever for any injury that mayoccur through following the instructions contained in this material. The activities, physical and otherwise, described hereinfor informational purposes only, may be too strenuous or dangerous for some people and the reader(s) should consult a phy-sician before engaging in them. The content of this book is for informational and educational purposes only and should not beconsidered medical advice, diagnosis, or treatment. Readers should not disregard, or delay in obtaining, medical advice forany medical condition they may have, and should seek the assistance of their health care professionals for any such condi-tions because of information contained within this publication.— Table ofConTenTs—FOREWORDBy John DuCane .........................................................................................................................................................................VAUTHORS’ NOTE....................................................................................................................................................1I – WHAT IS STREET WORKOUT?Chapter 1.Street Workout At Dawn ............................................................................................................5Chapter 2.Street Workout Culture .............................................................................................................. 9Chapter 3.Street Workout Training..........................................................................................................13II – FOUNDATIONAL PROGRESSIONSChapter 4.Push ........................................................................................................................................................... 19Chapter 5.Pull.............................................................................................................................................................. 59Chapter 6.Squat ......................................................................................................................................................... 91Chapter 7.Flex ........................................................................................................................................................... 125Chapter 8.Bridge .................................................................................................................................................... 149III – SKILLS & “TRICKS”Chapter 9.Floor Holds ..........................................................................................................................................171Chapter 10.Bar Moves........................................................................................................................................ 215Chapter 11.Human Flag ................................................................................................................................... 245IV – PROGRAMMINGChapter 12.Assessments ................................................................................................................................283Chapter 13.Street Workouts.........................................................................................................................287Chapter 14.Training Templates .................................................................................................................313V – BONUS SECTIONChapter 15.Ask Al ....................................................................................................................................................321Chapter 16.Danny’s Dos & Don’ts .............................................................................................................335Chapter 17.Building A Backyard Pull-Up Bar ...............................................................................347Chapter 18.Taking It To The Streets .....................................................................................................353ACKNOWLEDGMENTS.......................................................................................................................... 364ABOUT THE AUTHORS......................................................................................................................... 365INDEX OF EXERCISES............................................................................................................................ 366IVStreetWorkoutfoReWoRDLife is mysterious. Small acts blaze up into wild firestorms. The glimmer of aslight desire transforms into an incandescent passion that seems to light theworld. A single thought triggers a raging torrent of ideas. A casual encounter leads to thedeepest of bonds. The force of creation sparks new patterns of beauty and insight. Webs ofinterconnection form beneath the surface of our understanding.We wonder why we do what we do, from where we came and to where we go…Of such stuff has been my friendship with two remarkable men, the brothersAl KavadloandDanny Kavadlo…It wasPaul Wadewho nudged the Kavadlos into my consciousness for the first time.A couple of rangy, flamboyant, tat-drenched, muscular misfits who decked outConvictConditioning 2with their calisthenic stylings. Their Human Flag—set in the sameAlcatraz rec yard once haunted by Al Capone and The Birdman—signaled that a new bandhad crashed the stage…And it was Paul Wade again who made the next nudge—recommending Al’s writing tome and suggesting that I consider publishing him. So I checked Al out…What I discovered was not just Al himself, but a whole nother world…I discovered that Al was an artist whose preferred medium is his own body. Calisthenicsmeans “beautiful movement” and Al re-creates himself daily, on that basis, as on ongoingartwork. Now, artworks need a setting in which to best display themselves—and that set-ting becomes an extension of the artwork. In his case, Al chooses to display himself againstthe gritty graffiti, scaffolding and distressed brick of down-and-dirty, “street” NYC. Al’sfavorite workout spot? Tompkins Square Park—where the doors have been ripped off thetoilets to cut down on the fix-traffic of local junkies…StreetWorkoutV
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