1. Whole body stretch instead of focusing on some part e.g. stretch your glute-hip-back than only middle split 2. Focus on mobility (full range of motion) doesn’t have to be intense but better do it everyday / like warm-up and cool-down 3. Delay the nervous system when it detect the risk of torn-extended (you want the point of discomfort, not pain) 4. Not overdo (different from weight training) because it takes months or almost a year until the brain&body learnt 5. For better result .. as he found , Front leg stretch - twice a week Middle split - once a week Glute / external hip - 6 days a week Internal stretch/ back bend - twice a week 6. Frequency and consistency are the key “Best routine is the routine that you would do”
sorry to be off topic but does someone know of a method to get back into an instagram account..? I was stupid forgot my login password. I appreciate any assistance you can offer me
@Rey Benedict I really appreciate your reply. I got to the site on google and im trying it out atm. Seems to take a while so I will reply here later with my results.
I see all these fitness youtubers talk about their results and they're all in their twenties, this really motivated me to get in shape. I'm 31 and feel very stiff from working a desk job from home the last ten years. I have some neck, shoulder pain and one of my knees recently started feeling some discomfort and making a cracking noise. I haven't come across someone that started in their late 30s and achieved what I want to, which is focus on mobility/flexibility vs just looking good a esthetically.
I didn't find yoga till I was in my 30's and didn't try training my splits till 38 or backbends till 40. I've got both of them. I can do more at 42 than I could at 20 and just put one foot in foot of the other and keep setting goals. Plus your body need it. Don't worry about age if you're breathing you need to be working on yourself however is shows up.
I bought your Mobility Masterclass a while back and it's great. But, this video has convinced me to really commit to the program starting today. I have "good" flexibility and that has always kept me from really pushing myself to get the flexibility i truly want and need. I just allow myself to be lazy. No more. Cheers, mate.
I started my flexibility routine back in late 2018 and i was really stiff. I was training for 15 years and was to a point where my back was stiff whole day. Made a resolution and now i have achieved my middle splits, almost touching my pancake as well. And you are spot on that it doesnt happen in 4 weeks or 6 weeks ...its all about being consistent and keep pushing because sometimes you dont see any results but you have to believe that you are getting better each day. Great advice and keep motivating mate👍
Hi Michele, thank you very much. We've actually updated that routine, it's called the 20 minute flexibility routine and you can access it on our facebook group facebook.com/groups/umsmovementmastermind/
Very helpful thank you. I’ve started my flexibility/mobility training seriously since my 28th birthday last month. All my fitness goals are geared toward this concept. I boxed from ages 11-23 at the national level and beat up my body through other competitive events, traumas and repetitive movements. Cheers..aloha from Hawaii
Such a refreshing take on health and fitness/training. I work part-time as a gymnastics coach and have struggled to find the knowledge to on how to improve not just strength or just flexibility but the combination of the two/strength through range of motion (what most of the sport involves!). Definitely purchasing the stretching routine and program. Can't wait to apply this to my personal training and the gymnasts I coach. So valuable keep up the amazing work!
For a decade i played games and sat cross legged. I was an idiot and didn’t see it as an issue. A decade later ive had 3 hip surgeries. 2 impingement and 1 full labrum repair. Nothing helped the pain. I could not spread my legs while standing at all. Then one day i smoked up and got stoned, laid down and just moved my body to find my current limits. After that my life changed because my one hip popped and i had a lot more mobility. So now im trying to fix the muscles to work properly
These workouts are amazing. I happy to see the focus on flexibility. Soft tissue flexibility can stimulate and support overall health including the digestive system and immune system. I hope to find a few really good neck suggestions. The neck routine is sooo important just for safety reasons...It holds the head up! Neck and thorax stretches can really keep the upper nerve centers and extensions free of impingement. Thank you for the effort and professionalism in your career videos. Cheers!
Thank you so much for sharing! As a 46-year-old mom this really encourages me that I can still achieve the splits. I‘m fit and have always exercised, but I really want to be more flexible and stay that way until I‘m a grannie 😊
Front splits took me 2 years and it's only perfect in one side. Middle splits? Impossible /s.. ballistic, pnf, weighted, you name it .. static stretching is pretty much a waste of time once you get flexible enough. Good video
@@ferretapocalypse I think there is a difference when you already have that level of flexibility. Super foot just has to maintain that and he practices every day probably.
Thanks very much - looked around a lot, worked on my own on and off, and your approach and programs are BY FAR the best I've found! (and consistent with many of the best pieces I've cobbled together from various sources). Hankering to get back into it - rehabbing a weird vertebrae/rib injury so may be a bit, but I hope to circle back later and go deeper into what you are doing.
Thanks for the video. I’m enjoying the 18 minute stretch routine & looking forward to learning it well enough to do it 20 min. It has already helped me with my 90/90 stretch in a big way! I would like more info on foam rolling the IT band & foam rolling in general. I’m somewhat new to foam rolling, and while I have progressed beyond the soft roller, it is still quite painful most of the time. You mentioned releasing the IT band is a controversial topic and I agree. I’ve been trying to research it & there are many different views. It would be good to talk about why you feel it’s a good practice as well as other techniques that would be useful for people with tight hips. Either way - thanks for the great advice in this video!
Great to hear you're progressing! Honestly the only foam rolling we do is what's in the 18 minute stretching routine. Just stick with it and you'll get much better. The discomfort will pass 😃
This is an amazing video. I’m 35 and not on Facebook but I’m very interested in the flexibility and mobility program, how can I access this if possible?
Thanks Richard. We appreciate your feedback. The UMS app is availabe to the public from next week Friday 10/06/2022. For less than $2 a day you get all the workouts, meal plans and fitness support. Head over to unitygym.com to learn more.
If your in your 40s like me and bugger all flexibility from an office job then its taken me over a year to get a decent pike. That's not even including the crap mobility I found i had in my wrists and elbows and just started my middle splits. Lessons i learnt, 1 push to discomfort and watch for pain. If there's pain then backoff. 2 focus on stretches that build strength. 3 Make stretching a daily routine like eating or washing, move it or lose it.
It's tough for me to decide yet as you surely know how many programs are out there and how difficult it makes to choose one, although I must say, that was a very honest take on things and I learned a lot already so I am inclined towards a yes.
That's great! Coaching with us is $1.75/day via our coaching app. And ypu get a 30 day one back guaranteed. So just try it and if it's not for you cancel and get your money back
QUESTION ABOUT MIDDLE SPLITS. There seems to be two types. 1) You sit on the ground and stretch until you can pull your legs back straight to the sides. Once you accomplish that, can you 2) Stand straight up, start spreading your legs to the sides and fall down into the middle splits? In other words, does the sit down method make the second method possible? Or do they accomplish two different ways of stretching, with two different ways to train? I have never heard of training for the second method of doing the middle splits.
Great question about the middle splits and the different methods to achieve them! In my experience, I don't believe either of the methods you described are the most effective way to reach your goal. The most effective way to build strength through full range of motion for the middle splits is by utilizing end-range contractions and loaded stretching. These techniques can help you achieve the flexibility and control needed to perform the middle splits without the need to rely on less effective methods. I've created some resources to help you understand and apply these techniques. This video explains the concept very well: ruclips.net/video/rkTpP4aGIrA/видео.html And here's a follow-along routine to get you started on your journey towards achieving the middle splits: ruclips.net/video/3wt5W_aEUjs/видео.html I hope this helps, and I'm excited to see your progress! 🤸♂ Feel free to reach out if you have any more questions.
@@UnityGymOnline Thanks you for the instant reply. I will visit your sites after work tonight. I'm not sure you answered my question. Are there two different ways of doing the middle splits. One where you sit and pull your legs back. The other, standing and sliding down. Will learning the first make the (second) slide down method possible? Or does each method require a separate way of training? Second issue: When I was in college (50 years ago) I ran track. I did splits training to get limber. I had no intention of being able to do the splits, I just did what I could do to keep limber and increase my stretch. One day I was bouncing (a bad idea) and I made a little tear where the top of my leg muscle attaches to my crotch. I would flinch when I walked or worked, because of the tear, a painful snag, or weak spot in my muscle or tendon. Whatever I did to injure myself never healed. Today, 50 years later, I still have that painful flinch when I take long strides, just walking around town. What did I do that damaged myself? Did I just rip a muscle, or did I partly detach a tendon? Does anyone ever damage or completely detach a tendon by aggressive over-stretching? Today I do splits exercises because I do stoop labor, crop picking. My knees are shot. All the bending over strain is on my back. I can lean without hurting my back if I have hip mobility. So splits training helps my back. I can do the front splits until my balls hit the ground. I realize after watching your videos that it is better to become mobile by beginning to practice all the different kinds of splits to the degree that I can, rather than only being limber in one fixed position. This stretching does not make my previous injury worse, because I stretch gently. But my former injury never healed.
@@davechristensen8299 Certainly! I appreciate the detailed insight into your situation, and I'll do my best to address each part of your comment: Regarding the two different ways to do middle splits: Yes, there are many ways to approach the splits, including the passive splits method (sitting and pulling your legs back) and the eccentric middle splits (standing and sliding down). The passive method is generally much less effective, while the eccentric method can be very effective but is also more advanced. Passive middle splits won't increase active strength nearly as much as vice versa. That's why a combination of strength and flexibility training is essential to achieve both. Concerning your 50-year-old injury: Without assessing it personally, I can't pinpoint exactly what the injury was. However, the injury itself likely healed long ago, and what you may be experiencing now is pain memory or possibly faulty movement patterns that developed as you adapted your stride to avoid the pain. It's a complex issue that goes beyond simple stretching or strengthening. Your current situation and need for flexibility and strength training: It's clear that flexibility is essential for your work and lifestyle. However, the pursuit of flexibility alone won't resolve all your problems. It's vital to integrate strength training as well, especially considering your age. The combination of strength and flexibility will not only enhance your mobility but also provide stability and protect against further injuries. The focus on efficient, 40-60 minute workouts that include both flexibility and strength training is key. This balanced approach will help you achieve your goals in less time and allow you to continue enjoying your activities without unnecessary strain or pain. Your awareness and thoughtful approach to your body's needs are commendable. If I were you, I'd be working with a coach and following a program that removes all this guess work. There's too much room for error trying to piece together how to do all of this via youtube videos and comments
@@UnityGymOnline Thank you for your thoughtful and helpful information. I will ask my original question another way. I am sorry that I am not familiar enough with the topic that I cannot communicate well. I know that learning the forward splits will not make it so I can do the middle splits. What I want to know is: If a person only practiced the passive (sit down, pull legs back) middle splits, and mastered it, would they be able to do the eccentric middle splits, without ever practicing standing and sliding down? And vice versa, would a person who mastered the eccentric middle splits automatically be able to accomplish the passive middle splits first try? In other words, do both methods accomplish the same thing? Or are they as different as the front splits? Thanks! You can give me a quick answer. I appreciate the time you have spent on me.
@@davechristensen8299 no, practicing passive middle splits does NOT produce the strength to safely perform an eccentric middle splits. However the eccentric middle splits will have you easily performing the passive middle splits. Strength through range produces flexibility and strength. Passive stretching produces flexibility only.
Are you sure your program is based on the latest science? I can believe that you see results with what you suggest, but the part of flexibility seems more complex than it needs to be. I say this with some caution, because I haven't experienced your workouts or program, but I based my flexibility training on several researches that have been performed on that topic and both in terms of 'types of stretches' and 'amount of stretches' (I see in the video a lot of dynamic, as in 'pump-style' stretches. Whereas science will show this is just putting yourself at a higher risk of injury, with a low gain, compared to say static stretching or pnf. Dynamic stretches are just no longer recommended in general for flexibility) Basically I suspect you could gain more by doing a lot less and make it less prone to injury. For example: for middle split I only do 3 static stretch exercises (just 3 exercises that stretch the main muscle groups needed for middle split), each for one minute and 3 reps per exercise, for about 4 days a week (science shows mainly 2 things: the first is that any stretch longer than 60 seconds starts to lose it's effect: you gain almost nothing for a stretch longer than 60 seconds. It's literally the equivalent of wasting time... I know it goes against popular believe, I know it's hard and scary to believe, but then again, reality doesn't care much for our fears or believes. The second thing is: your accumulated time in a stretch measured over a week, is a very important parameter. For any exercise you'll want to accumulate between 9 to 12 minutes during your week. Anything below 9 minutes drops significant in result and anything above 12 minutes per week is again just a waste of time, since it won't bring you more gains. So 3 sets of 1 minute, 3 times a week is about 9 minutes. Or 3 sets of doing a stretch for 30 seconds, 6 times a week is the same 9 minutes. In many ways, this accumulated time in a week, is more important than the time spend stretching, as long as you are somewhere between 30 to 60 seconds per static stretch) The intensity of the stretches are *light* (studies show for lower extremities, mild stretches, where you just put some tension on the muscle where you feel it's tense, but there is no real pain, works better than harder stretches... I know it may again be scary to believe, you'll think you'll gain nothing from light stretches, but stretching hard is just setting you back when it comes to lower extremities). To give some real numbers of what you can expect with this: I measure (and track) progress by putting the back tip of my foot against a wall, and with my front foot, I push a box as far as I can. Then I measure the distance between the box and the wall: the lower I can go, the further the box gets pushed. I'm currently about 10-15 cm off the ground with my split and I worked about 6-7 months to get there. Doing this consistently for a month, I see a equally fairy consistent grow of about 3 to 5 cm increase each month. The point is: for lower extremities: static, light stretches, mainly focusing on the accumulated time you stretch during a week and realizing that anything above a 60 seconds stretch is pretty much a waste of your time, I believe you can seriously simplify your program, making it way less prone to injury, and still be a lot more efficient with your time. Less is more when it comes to stretching... you just want to be very consistent and never go below that 9 minutes per week rule... go below that and you'll pretty much never see results. I suspect this 9 minute minimum is probably where people got the idea of 'more is better'... it is, but anything over 12 minutes is pretty much a waste when it comes to actual results. I say this with a lot of respect and some caution because it's a behavior I recognize in myself: I'm sometimes so driven, that I fail to see that I'm overworking things. I don't intent to give you a hard time or flame up some discussion. Just wanted to share what works for me, what is also backed by the latest researches and I can't help but notice that unless I hit some unexpected plateau, I'll have worked way less during my maybe 9 months-yourney than what you suggest here, but will have arrived at the same goal. I don't sell any products, so I have nothing to sell or gain here. Maybe it can help, you won't lose much from reading up on some studies and giving it a try. Also, science is 'what probably works for most people', there is always individuals that will respond differently, but on average, for most people this "pick your top 3 exercises, for simplicity sake do static stretches, do 3 sets for each exercise, for 60 seconds and 3-4 times a week" is a pretty safe bet to do enough, stay away from injury, but to keep it efficient and realistic. Most people just can't spend 20 minutes a day for some stretch... nor is it productive or efficient... far from.
3 sets you mean working sets right? I always need to warm up with 2 to 5 sets, depending on the duration, before i reach my max stretch. Also are the 3 exercises necessary ? Can you do only one , the actual exercise itself eg. Middle split, and add more sets like 9 sets (3×3) ?
Beside the good information, when you said your 42 i was impressed. Your face looks like you are at the end of your 30th but the rest looks like it just got 30. I had a slightly different understanding of mobility and flexability, maybe because in german we have the word Beweglichkeit ( "moveability by word") over Flexibilität and Mobilität. For me flexability was everything related to increase your range of motion, but primairly threw stretching. Not so much workout related. Mobility for me is training the ability to move threw and provide strength threw the range of motion. so basically side split with gravity is flexability, side split without gravity is mobility.
I'm 44 and totally inflexible and have terrible hip and shoulder mobility. I feel like it's to late for me even though I've started mobility drills for a few months. Would you say it's pointless at my age?
Not who you were directing this at, but... answer is definitely "NO! - never too late" (qualified). Need to step back and understand your basic situation - level of athleticism (habitual athlete, couch potato, where in between), and level of health (weight, tolerance to cardio strain, skeletal/connective tissue injuries) for starters. In short - if you have a decent level of athleticism and are not constrained by permanent health limitations, it is just a matter of getting started, keeping moving, listing to your body, and learning to enjoy challenge (discomfort) and the exhilaration that follows. Good buddy of mine (Korean dude built like gymnast with strength of powerlifter and flexibility of gymnast who does body weight work only...) says: everyone can do splits.
I was relatively flexible during my training years but I stopped for 5-6 years I got a sedentary lifestyle in the meantime, i can tell my body hates it so I am getting back into being active and preferably close if not better than what i was back then (I'm in my early 20s now)
Loved this! Was wondering what you guys think would be best for programming in training for the pancake stretch? If I'm already doing all the stretches you mentioned before would adding it in interfere or should I maybe rotate it with something like the pike position since it's similar? Bit of an awkward question but any advice would be greatly appreciated.
Hi there - When you're following a program of doing strength and flexibility in the same day at a 1:1 ratio, when do you recommend doing flexibility? Before or after strength, or mixed in the middle?
Hey fella. I'm interested in this, but worried about how I incorporate it into a very heavy strength training program. My legs need a lot of recovery when I'm squatting 180-200kg. It's worrying me that I won't get the rest my body needs. Cheers.
hey mate, we pair upper body strength with lower body flexibility and vice versa in the same workout. It's really hard to understand how that works when you're so heavily invested in lifting. But after 24 years as a coach it's the only way I've found to work that makes you strong and flexible. This is coming from someone with a 170kg ass to grass squat at 85kg body weight. I know I won't win any comps, but I'm not a power lifter or weightlifter either.
@@UnityGymOnline firstly, listen mate, 2x body weight is strong end of! 95th percentile stuff. Your lift is impressive. Secondly, I do 3 days in the gym all compound movement really with a little accessory. And I go Heavy. I do squats on each day. 1 to fail. Or close to. And twice a week 70%ish of my max. Is it the case that my schedule just isn't conducive to incorporating this at the moment do you think?
@@tooshlong maybe the way I do it, because I do an upper/lower strength split so it works with that. That said ... I mean if you're asking the questions maybe you are looking for a change in what you do? If you wanted to keep the training split you're doing I'd try to add an efficient 15 minute routine to the end of your workouts. I've got several on my channel, here's one for hamstrings and hip flexors working towards the front splits ruclips.net/video/PSeSBKIMktE/видео.html I've got another video for middle splits, and I'm making one today for shoulder flexibility. Doing those 3 each once a week would be a great start for you :)
@@UnityGymOnline I'm not actually. I have been doing it for years and only age (37 now) stops me from smashing my balls like I used to. Great advice. Life's about trade offs init. I was hoping I could really smash this at the same time but maybe not realistic given rest limitations. The 15 minute routine is something Im gonna do unless you can find a way of bending biology and incorporating something more intense into a strongman routine! Thanks again.
FYI some people will never be able to complete a side split because their hip bone simply won't allow it unless you want it to come out of the socket or hip surgery
I've got a full pancake I could probably take a nap there and don't think I'll ever get my middle. It helps understanding anatomically it's not gonna happen and pushing myself isn't gonna do anything but potentially harm.
Hey James. We have upgraded our blueprint to the Free Training Modules since that video was made. they are linked here unitygym.com/pages/resources According to our community, these are far more popular and useful. hope you enjoy :)
I have one question if I train intensive streching 2 times per week on martial art training you thing this can give me progress??? after strech i feel next day sore muscle so i rest . This is ok what im doing ???
A common mistake people make with flexibility training is to push too hard. This can stifle progress. We can't tell if that's what you're doing, but it sounds like you may be.
No. Its a completely different ROM. your stretching different muscles and the hips socket is restricted more by socket variables than it is in the front splits.
I'm using a leg stretching machine to help me stretch my legs wider, but as I reach 130 degrees, it feels like my right hip joint locks in place and I can go no further. Anyone else with this problem and how have you overcome it?
We're actually overhauling all these links, would you like to try downloading again and let us know how you go? We just tested it and the link works for us :)
anything will give you a better effect than nothing :) Go to our website and get our free programs, The 20 minute flexibility routine AND the flexibility masterclass unitygym.com/pages/resources those two programs will change your life
Follow gokulacandra on Instagram. He even has a website.. he's been practicing yoga for almost 20 years and has truly achieved extraordinary flexibility strength and mobility. Trust me, if you're really serious about keeping healthy, have a look and you wont be dissapointed.
Bro your so rite it happen to me when I was 20 from then I count get back to the split because I mess up my legs i it hurt now Iam Taking it slow like u said
How do you plan these around your workouts? So say you're strength training 4 days a week, Mo Tu Th Sa, where would you squeeze in your flexibility sessions?
We stretch between sets, join our Facebook group called UMS movement mastermind where we go live daily to answer questions. You'll learn all about our methods 😃
wow never thought the less you stretch a week the better it could be I also did martial arts back in the 90s until mid 2000s then I did body building since and got really unfelxible I have been trying to get back to my flexibility but it is a painfull procedure :)
This is similar to my (Yani's) journey sait … I was very compremiused after bodybuilding from neglecting stretching. Trust me, it comes back. Just trust in the process.
I suggest you something, don't contract the body for stretch, and more if you want to develop extreme range of motions, cause if you contract the muscle tension goes one side and then if at the same time you want to strech you pull to other side, so stay in middle and dont goes easy nowhere. That thing that you do with the bar and then the chest goes down, it's no so intelligent idea and less because you activating muscular chains in shoulders that dont allow you to go far.
Hi Rene, it is tough for people who are hyper mobile. Considering you are very flexible already you might want to avoid the stretching component of mobility and focus more on the strength and body awareness of end range mobility
it sure is when you also do daily mobility. There are other ways to do it too, you can train middles 2 or 3 times a week with lower intensity and volume in each session
Good Idea. But unfortunately way too theoretical. Cut the Content into shanks/pieces and DEMONSTRATE them - if you like to share. ELSE, this one would remain 'only' as an add for your Gym. Nothing against campaigning/advertising -I believe it should be kept in a decent time of a 30 sec. …;-))
Here we're trying to educate others on our breakthrough's and understand what is important. Please check out some of our other video's on our channel for targeted mobility. Let us know how you go
@@UnityGymOnline I did already before I came across to this one, That's why I left that comment …;-)) -- To make clear: I REALLY do like you approach on how well-though you "Tuts" in general are. Keep'em professional …;-))
technically I do lots of yoga also, and never took a yoga class. Just so happens that yoga is about positions and the natural positions we have to get in, in any sport or action, if we want to be mobile. I give credit to USMC, higher school football, and my own .mentality of knowing how I wish for my body to move...which is actually based on old "kung fu" movies
This routine wasn't specifically inspired or based off yoga although we are sure there is a lot of cross over. Yoga, mobility, movement, they are all a part of the same family and help many people achieve great results
![15 Min Beginner Middle Split Stretching Routine [FOLLOW ALONG FLEXIBILITY]](http://i.ytimg.com/vi/3wt5W_aEUjs/mqdefault.jpg)
![Mobility Workout For Beginners & Higher [Stretching Tutorial]](http://i.ytimg.com/vi/whZcLnC-b08/mqdefault.jpg)
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1. Whole body stretch instead of focusing on some part e.g. stretch your glute-hip-back than only middle split
2. Focus on mobility (full range of motion) doesn’t have to be intense but better do it everyday / like warm-up and cool-down
3. Delay the nervous system when it detect the risk of torn-extended (you want the point of discomfort, not pain)
4. Not overdo (different from weight training) because it takes months or almost a year until the brain&body learnt
5. For better result .. as he found ,
Front leg stretch - twice a week
Middle split - once a week
Glute / external hip - 6 days a week
Internal stretch/ back bend - twice a week
6. Frequency and consistency are the key
“Best routine is the routine that you would do”
Thanks for writing it out!
sorry to be off topic but does someone know of a method to get back into an instagram account..?
I was stupid forgot my login password. I appreciate any assistance you can offer me
@Zyaire Lian instablaster :)
@Rey Benedict I really appreciate your reply. I got to the site on google and im trying it out atm.
Seems to take a while so I will reply here later with my results.
@Rey Benedict It did the trick and I now got access to my account again. I am so happy:D
Thank you so much, you saved my account!
I see all these fitness youtubers talk about their results and they're all in their twenties, this really motivated me to get in shape. I'm 31 and feel very stiff from working a desk job from home the last ten years. I have some neck, shoulder pain and one of my knees recently started feeling some discomfort and making a cracking noise. I haven't come across someone that started in their late 30s and achieved what I want to, which is focus on mobility/flexibility vs just looking good a esthetically.
Awesome Jossue, so glad we could help
I didn't find yoga till I was in my 30's and didn't try training my splits till 38 or backbends till 40. I've got both of them. I can do more at 42 than I could at 20 and just put one foot in foot of the other and keep setting goals. Plus your body need it. Don't worry about age if you're breathing you need to be working on yourself however is shows up.
I bought your Mobility Masterclass a while back and it's great. But, this video has convinced me to really commit to the program starting today. I have "good" flexibility and that has always kept me from really pushing myself to get the flexibility i truly want and need. I just allow myself to be lazy. No more. Cheers, mate.
you're welcome bro, get on it!
I started my flexibility routine back in late 2018 and i was really stiff. I was training for 15 years and was to a point where my back was stiff whole day.
Made a resolution and now i have achieved my middle splits, almost touching my pancake as well. And you are spot on that it doesnt happen in 4 weeks or 6 weeks ...its all about being consistent and keep pushing because sometimes you dont see any results but you have to believe that you are getting better each day. Great advice and keep motivating mate👍
Thank you 😃
You know that I’m still gonna go and you need to know what I am doing because my flexibility is getting better and better
Thank u for the video. U r very good at explaining, so watching I can focus on actual info not on the presenter or backround :). Have a great day
thank you very much
Thanks for the breakdown! Trying for splits and handstand this year!
Awesome Marisha, glad you liked it
@Marisha P what's your progress
Amazing Rad ! You are one of the guys who knows what they are talking about. Greatful to you for sharing your knowledge 🙏🏼🙏🏼
Thank you 😃 really glad you got something positive out of it.
Tell us again, how to gain access to the 18-minuite stretching routine? Awesome channel and demos. Host is quite transparent. Good stuff
Hi Michele, thank you very much. We've actually updated that routine, it's called the 20 minute flexibility routine and you can access it on our facebook group facebook.com/groups/umsmovementmastermind/
42 wow good stuff man, I’m focusing stretching with all methods I like the way you teach the middle split keep it up.
Thank you, glad you're enjoying our videos 😃
Very helpful thank you. I’ve started my flexibility/mobility training seriously since my 28th birthday last month. All my fitness goals are geared toward this concept. I boxed from ages 11-23 at the national level and beat up my body through other competitive events, traumas and repetitive movements. Cheers..aloha from Hawaii
Awesome! Keep at it, it's worth the effort
This is honestly the best tips I have ever seen for flexibility
Yup, this guy is best, BY FAR, that I've run across and tried in a lot of looking and experimenting.
Such a refreshing take on health and fitness/training. I work part-time as a gymnastics coach and have struggled to find the knowledge to on how to improve not just strength or just flexibility but the combination of the two/strength through range of motion (what most of the sport involves!). Definitely purchasing the stretching routine and program. Can't wait to apply this to my personal training and the gymnasts I coach. So valuable keep up the amazing work!
Great to hear Lauren. How is your personal training and coaching going? Have you been able to incorporate this knowledge?
I really want, greater mobility of my lower back and hips.
I'm fifty and just started stretching six months ago. My hips don't pop any more, and my back doesn't hurt either.
you should try our 18 minute stretching routing ... it's VERY effective and easy to do
For a decade i played games and sat cross legged. I was an idiot and didn’t see it as an issue.
A decade later ive had 3 hip surgeries. 2 impingement and 1 full labrum repair.
Nothing helped the pain. I could not spread my legs while standing at all. Then one day i smoked up and got stoned, laid down and just moved my body to find my current limits. After that my life changed because my one hip popped and i had a lot more mobility. So now im trying to fix the muscles to work properly
These workouts are amazing. I happy to see the focus on flexibility. Soft tissue flexibility can stimulate and support overall health including the digestive system and immune system. I hope to find a few really good neck suggestions. The neck routine is sooo important just for safety reasons...It holds the head up! Neck and thorax stretches can really keep the upper nerve centers and extensions free of impingement. Thank you for the effort and professionalism in your career videos. Cheers!
thanks for the love, really happy you enjoy the videos :)
Thank you! the best sucess to your company.
Thank you so much for sharing! As a 46-year-old mom this really encourages me that I can still achieve the splits. I‘m fit and have always exercised, but I really want to be more flexible and stay that way until I‘m a grannie 😊
you're welcome, thanks for watching and commenting :)
I'm about to be 52. You got this!! Age is just a number. :-)
The information is truly useful, especially the training frequency part.
Thanks
Thank you, really glad you like it
great vid, thank you!
you're welcome, thanks for watching
18 minute stretching routine changed everything for me. Best fitness purchase till' this day.
WOW, that's great to hear Shawn. Thank you for the support.
Front splits took me 2 years and it's only perfect in one side. Middle splits? Impossible /s.. ballistic, pnf, weighted, you name it .. static stretching is pretty much a waste of time once you get flexible enough. Good video
yeah my (Rad) front split is much better on one side :) everyone is different, it's all about the journey.
Tell that to Bill super foot Wallace. Static is all he does. Still does the splits in his 70’s.
@@ferretapocalypse not saying it is impossible and people are different. But static stretching is not optimal at all.
@@ferretapocalypse I think there is a difference when you already have that level of flexibility. Super foot just has to maintain that and he practices every day probably.
Thanks very much - looked around a lot, worked on my own on and off, and your approach and programs are BY FAR the best I've found! (and consistent with many of the best pieces I've cobbled together from various sources). Hankering to get back into it - rehabbing a weird vertebrae/rib injury so may be a bit, but I hope to circle back later and go deeper into what you are doing.
Thank you, that's nice of you to say 😃
Excellent presentation , thank you.
you're welcome and thank you too
Your guide is a life saver! thank you.
you're welcome :)
Thanks for this vid!!!. These topics can' t never be stressed quite enough and further explained this simple!!.
Glad it was helpful!
18min daily stretching routine is brilliant!!
Thanks Kris, really appreciate the love 🙏🏻
@@UnityGymOnline I know how long does it take to do it
thank you for making a detailed video on this topic. its great!
You're Welcome. Let us know what you'd like to see next :D
Thanks for the video. I’m enjoying the 18 minute stretch routine & looking forward to learning it well enough to do it 20 min. It has already helped me with my 90/90 stretch in a big way!
I would like more info on foam rolling the IT band & foam rolling in general. I’m somewhat new to foam rolling, and while I have progressed beyond the soft roller, it is still quite painful most of the time. You mentioned releasing the IT band is a controversial topic and I agree. I’ve been trying to research it & there are many different views. It would be good to talk about why you feel it’s a good practice as well as other techniques that would be useful for people with tight hips. Either way - thanks for the great advice in this video!
Great to hear you're progressing! Honestly the only foam rolling we do is what's in the 18 minute stretching routine.
Just stick with it and you'll get much better. The discomfort will pass 😃
@@UnityGymOnline Ok, will do. Thx for the reply :)
Enjoyed the breakdowns.
Brilliant video, I love all these videos. Thanks
thanks Danny really appreciate that :)
This is an amazing video. I’m 35 and not on Facebook but I’m very interested in the flexibility and mobility program, how can I access this if possible?
Thanks Richard. We appreciate your feedback. The UMS app is availabe to the public from next week Friday 10/06/2022. For less than $2 a day you get all the workouts, meal plans and fitness support. Head over to unitygym.com to learn more.
Thank you so much for sharing these insights! 👏
you're welcome :)
If your in your 40s like me and bugger all flexibility from an office job then its taken me over a year to get a decent pike. That's not even including the crap mobility I found i had in my wrists and elbows and just started my middle splits. Lessons i learnt, 1 push to discomfort and watch for pain. If there's pain then backoff. 2 focus on stretches that build strength. 3 Make stretching a daily routine like eating or washing, move it or lose it.
It's tough for me to decide yet as you surely know how many programs are out there and how difficult it makes to choose one, although I must say, that was a very honest take on things and I learned a lot already so I am inclined towards a yes.
That's great! Coaching with us is $1.75/day via our coaching app. And ypu get a 30 day one back guaranteed. So just try it and if it's not for you cancel and get your money back
QUESTION ABOUT MIDDLE SPLITS. There seems to be two types.
1) You sit on the ground and stretch until you can pull your legs back straight to the sides. Once you accomplish that, can you 2) Stand straight up, start spreading your legs to the sides and fall down into the middle splits? In other words, does the sit down method make the second method possible? Or do they accomplish two different ways of stretching, with two different ways to train? I have never heard of training for the second method of doing the middle splits.
Great question about the middle splits and the different methods to achieve them! In my experience, I don't believe either of the methods you described are the most effective way to reach your goal.
The most effective way to build strength through full range of motion for the middle splits is by utilizing end-range contractions and loaded stretching. These techniques can help you achieve the flexibility and control needed to perform the middle splits without the need to rely on less effective methods.
I've created some resources to help you understand and apply these techniques. This video explains the concept very well: ruclips.net/video/rkTpP4aGIrA/видео.html
And here's a follow-along routine to get you started on your journey towards achieving the middle splits: ruclips.net/video/3wt5W_aEUjs/видео.html
I hope this helps, and I'm excited to see your progress! 🤸♂ Feel free to reach out if you have any more questions.
@@UnityGymOnline Thanks you for the instant reply. I will visit your sites after work tonight. I'm not sure you answered my question. Are there two different ways of doing the middle splits. One where you sit and pull your legs back. The other, standing and sliding down. Will learning the first make the (second) slide down method possible? Or does each method require a separate way of training?
Second issue: When I was in college (50 years ago) I ran track. I did splits training to get limber. I had no intention of being able to do the splits, I just did what I could do to keep limber and increase my stretch.
One day I was bouncing (a bad idea) and I made a little tear where the top of my leg muscle attaches to my crotch. I would flinch when I walked or worked, because of the tear, a painful snag, or weak spot in my muscle or tendon. Whatever I did to injure myself never healed. Today, 50 years later, I still have that painful flinch when I take long strides, just walking around town.
What did I do that damaged myself? Did I just rip a muscle, or did I partly detach a tendon? Does anyone ever damage or completely detach a tendon by aggressive over-stretching?
Today I do splits exercises because I do stoop labor, crop picking. My knees are shot. All the bending over strain is on my back. I can lean without hurting my back if I have hip mobility. So splits training helps my back. I can do the front splits until my balls hit the ground. I realize after watching your videos that it is better to become mobile by beginning to practice all the different kinds of splits to the degree that I can, rather than only being limber in one fixed position.
This stretching does not make my previous injury worse, because I stretch gently. But my former injury never healed.
@@davechristensen8299 Certainly! I appreciate the detailed insight into your situation, and I'll do my best to address each part of your comment:
Regarding the two different ways to do middle splits: Yes, there are many ways to approach the splits, including the passive splits method (sitting and pulling your legs back) and the eccentric middle splits (standing and sliding down).
The passive method is generally much less effective, while the eccentric method can be very effective but is also more advanced.
Passive middle splits won't increase active strength nearly as much as vice versa. That's why a combination of strength and flexibility training is essential to achieve both.
Concerning your 50-year-old injury: Without assessing it personally, I can't pinpoint exactly what the injury was. However, the injury itself likely healed long ago, and what you may be experiencing now is pain memory or possibly faulty movement patterns that developed as you adapted your stride to avoid the pain. It's a complex issue that goes beyond simple stretching or strengthening.
Your current situation and need for flexibility and strength training: It's clear that flexibility is essential for your work and lifestyle. However, the pursuit of flexibility alone won't resolve all your problems. It's vital to integrate strength training as well, especially considering your age. The combination of strength and flexibility will not only enhance your mobility but also provide stability and protect against further injuries.
The focus on efficient, 40-60 minute workouts that include both flexibility and strength training is key. This balanced approach will help you achieve your goals in less time and allow you to continue enjoying your activities without unnecessary strain or pain.
Your awareness and thoughtful approach to your body's needs are commendable. If I were you, I'd be working with a coach and following a program that removes all this guess work.
There's too much room for error trying to piece together how to do all of this via youtube videos and comments
@@UnityGymOnline Thank you for your thoughtful and helpful information. I will ask my original question another way. I am sorry that I am not familiar enough with the topic that I cannot communicate well.
I know that learning the forward splits will not make it so I can do the middle splits.
What I want to know is:
If a person only practiced the passive (sit down, pull legs back) middle splits, and mastered it, would they be able to do the eccentric middle splits, without ever practicing standing and sliding down?
And vice versa, would a person who mastered the eccentric middle splits automatically be able to accomplish the passive middle splits first try?
In other words, do both methods accomplish the same thing? Or are they as different as the front splits?
Thanks! You can give me a quick answer. I appreciate the time you have spent on me.
@@davechristensen8299 no, practicing passive middle splits does NOT produce the strength to safely perform an eccentric middle splits.
However the eccentric middle splits will have you easily performing the passive middle splits.
Strength through range produces flexibility and strength. Passive stretching produces flexibility only.
Are you sure your program is based on the latest science? I can believe that you see results with what you suggest, but the part of flexibility seems more complex than it needs to be.
I say this with some caution, because I haven't experienced your workouts or program, but I based my flexibility training on several researches that have been performed on that topic and both in terms of 'types of stretches' and 'amount of stretches' (I see in the video a lot of dynamic, as in 'pump-style' stretches. Whereas science will show this is just putting yourself at a higher risk of injury, with a low gain, compared to say static stretching or pnf. Dynamic stretches are just no longer recommended in general for flexibility)
Basically I suspect you could gain more by doing a lot less and make it less prone to injury.
For example: for middle split I only do 3 static stretch exercises (just 3 exercises that stretch the main muscle groups needed for middle split), each for one minute and 3 reps per exercise, for about 4 days a week (science shows mainly 2 things: the first is that any stretch longer than 60 seconds starts to lose it's effect: you gain almost nothing for a stretch longer than 60 seconds. It's literally the equivalent of wasting time... I know it goes against popular believe, I know it's hard and scary to believe, but then again, reality doesn't care much for our fears or believes. The second thing is: your accumulated time in a stretch measured over a week, is a very important parameter. For any exercise you'll want to accumulate between 9 to 12 minutes during your week. Anything below 9 minutes drops significant in result and anything above 12 minutes per week is again just a waste of time, since it won't bring you more gains.
So 3 sets of 1 minute, 3 times a week is about 9 minutes. Or 3 sets of doing a stretch for 30 seconds, 6 times a week is the same 9 minutes. In many ways, this accumulated time in a week, is more important than the time spend stretching, as long as you are somewhere between 30 to 60 seconds per static stretch)
The intensity of the stretches are *light* (studies show for lower extremities, mild stretches, where you just put some tension on the muscle where you feel it's tense, but there is no real pain, works better than harder stretches... I know it may again be scary to believe, you'll think you'll gain nothing from light stretches, but stretching hard is just setting you back when it comes to lower extremities).
To give some real numbers of what you can expect with this:
I measure (and track) progress by putting the back tip of my foot against a wall, and with my front foot, I push a box as far as I can. Then I measure the distance between the box and the wall: the lower I can go, the further the box gets pushed. I'm currently about 10-15 cm off the ground with my split and I worked about 6-7 months to get there.
Doing this consistently for a month, I see a equally fairy consistent grow of about 3 to 5 cm increase each month.
The point is: for lower extremities: static, light stretches, mainly focusing on the accumulated time you stretch during a week and realizing that anything above a 60 seconds stretch is pretty much a waste of your time, I believe you can seriously simplify your program, making it way less prone to injury, and still be a lot more efficient with your time. Less is more when it comes to stretching... you just want to be very consistent and never go below that 9 minutes per week rule... go below that and you'll pretty much never see results. I suspect this 9 minute minimum is probably where people got the idea of 'more is better'... it is, but anything over 12 minutes is pretty much a waste when it comes to actual results.
I say this with a lot of respect and some caution because it's a behavior I recognize in myself: I'm sometimes so driven, that I fail to see that I'm overworking things. I don't intent to give you a hard time or flame up some discussion. Just wanted to share what works for me, what is also backed by the latest researches and I can't help but notice that unless I hit some unexpected plateau, I'll have worked way less during my maybe 9 months-yourney than what you suggest here, but will have arrived at the same goal. I don't sell any products, so I have nothing to sell or gain here.
Maybe it can help, you won't lose much from reading up on some studies and giving it a try.
Also, science is 'what probably works for most people', there is always individuals that will respond differently, but on average, for most people this "pick your top 3 exercises, for simplicity sake do static stretches, do 3 sets for each exercise, for 60 seconds and 3-4 times a week" is a pretty safe bet to do enough, stay away from injury, but to keep it efficient and realistic. Most people just can't spend 20 minutes a day for some stretch... nor is it productive or efficient... far from.
3 sets you mean working sets right? I always need to warm up with 2 to 5 sets, depending on the duration, before i reach my max stretch.
Also are the 3 exercises necessary ? Can you do only one , the actual exercise itself eg. Middle split, and add more sets like 9 sets (3×3) ?
Great video mate! I can do a front split, but I’m struggling to get to the middle split! Do you have any tips?
yes we have heaps! This is a good one ruclips.net/video/hJlGMTw122o/видео.html
Can you make a vid on martial arts essentials. I soooo want to learn but I'm also sooooo scared of getting injured 🙏
we could, Rad did martial arts for 13 years, but it's not what our channel is about, that's what martial arts teachers are for ;)
best explination i herd for this topic and yet so low in the view count mmuch lov deffenitely sub
thank you very much, really appreciate the love :)
Really excellent advice, just wha I needed.
One of the talented people mentioned in the pics of the above video is a person from Ido portal
Yes! We've learnt so much from the likes of Ido Portal and Roye Gold
Beside the good information, when you said your 42 i was impressed. Your face looks like you are at the end of your 30th but the rest looks like it just got 30.
I had a slightly different understanding of mobility and flexability, maybe because in german we have the word Beweglichkeit ( "moveability by word") over Flexibilität and Mobilität. For me flexability was everything related to increase your range of motion, but primairly threw stretching. Not so much workout related. Mobility for me is training the ability to move threw and provide strength threw the range of motion. so basically side split with gravity is flexability, side split without gravity is mobility.
thank you for the kind words :)
You really help me understand the mechanism of flexibility thank you❤️❤️
you're welcome :)
I'm 44 and totally inflexible and have terrible hip and shoulder mobility. I feel like it's to late for me even though I've started mobility drills for a few months. Would you say it's pointless at my age?
Not who you were directing this at, but... answer is definitely "NO! - never too late" (qualified). Need to step back and understand your basic situation - level of athleticism (habitual athlete, couch potato, where in between), and level of health (weight, tolerance to cardio strain, skeletal/connective tissue injuries) for starters. In short - if you have a decent level of athleticism and are not constrained by permanent health limitations, it is just a matter of getting started, keeping moving, listing to your body, and learning to enjoy challenge (discomfort) and the exhilaration that follows. Good buddy of mine (Korean dude built like gymnast with strength of powerlifter and flexibility of gymnast who does body weight work only...) says: everyone can do splits.
I was relatively flexible during my training years but I stopped for 5-6 years
I got a sedentary lifestyle in the meantime, i can tell my body hates it so I am getting back into being active and preferably close if not better than what i was back then (I'm in my early 20s now)
Great to hear you're getting back into it mate! Rad only decided to get flexible in his mid 30's! You'll crush it
Loved this! Was wondering what you guys think would be best for programming in training for the pancake stretch?
If I'm already doing all the stretches you mentioned before would adding it in interfere or should I maybe rotate it with something like the pike position since it's similar? Bit of an awkward question but any advice would be greatly appreciated.
We train pike and pancake in the same workout 1-2 times a week 😃
@@UnityGymOnline Awesome, thanks for getting back to me!
Hi there - When you're following a program of doing strength and flexibility in the same day at a 1:1 ratio, when do you recommend doing flexibility? Before or after strength, or mixed in the middle?
we do 1 set for 1 set ... subscribe to our channel as we're about to upload some follow along routines showing how we do it :)
Hey fella. I'm interested in this, but worried about how I incorporate it into a very heavy strength training program. My legs need a lot of recovery when I'm squatting 180-200kg. It's worrying me that I won't get the rest my body needs. Cheers.
hey mate, we pair upper body strength with lower body flexibility and vice versa in the same workout. It's really hard to understand how that works when you're so heavily invested in lifting.
But after 24 years as a coach it's the only way I've found to work that makes you strong and flexible. This is coming from someone with a 170kg ass to grass squat at 85kg body weight. I know I won't win any comps, but I'm not a power lifter or weightlifter either.
@@UnityGymOnline firstly, listen mate, 2x body weight is strong end of! 95th percentile stuff. Your lift is impressive. Secondly, I do 3 days in the gym all compound movement really with a little accessory. And I go Heavy. I do squats on each day. 1 to fail. Or close to. And twice a week 70%ish of my max. Is it the case that my schedule just isn't conducive to incorporating this at the moment do you think?
@@tooshlong maybe the way I do it, because I do an upper/lower strength split so it works with that.
That said ... I mean if you're asking the questions maybe you are looking for a change in what you do?
If you wanted to keep the training split you're doing I'd try to add an efficient 15 minute routine to the end of your workouts.
I've got several on my channel, here's one for hamstrings and hip flexors working towards the front splits ruclips.net/video/PSeSBKIMktE/видео.html I've got another video for middle splits, and I'm making one today for shoulder flexibility.
Doing those 3 each once a week would be a great start for you :)
@@UnityGymOnline I'm not actually. I have been doing it for years and only age (37 now) stops me from smashing my balls like I used to. Great advice. Life's about trade offs init. I was hoping I could really smash this at the same time but maybe not realistic given rest limitations. The 15 minute routine is something Im gonna do unless you can find a way of bending biology and incorporating something more intense into a strongman routine! Thanks again.
@@tooshlong you're welcome bro, let me know how you go :)
FYI some people will never be able to complete a side split because their hip bone simply won't allow it unless you want it to come out of the socket or hip surgery
I've got a full pancake I could probably take a nap there and don't think I'll ever get my middle. It helps understanding anatomically it's not gonna happen and pushing myself isn't gonna do anything but potentially harm.
18 minute stretch routine has changed my life.
thanks Noah :) that's great to hear
Where can i find the video?
@@Azizi1163 unitygym.net/flexibility-1
Where's the link to the downloadable Flexibility Blueprint you promised in the video?
Hey James. We have upgraded our blueprint to the Free Training Modules since that video was made. they are linked here unitygym.com/pages/resources
According to our community, these are far more popular and useful.
hope you enjoy :)
@@UnityGymOnline Thanks. I tried signing up on your FB page on Thu or Fri, but haven't had a reply thus far.
@@jamesmunroe6558 you have been accepted :D
That guy doing a pancake with the BB was a trip never saw that before
yeah you need to do a lot of work before trying something like that. It's not for beginners :)
Your 18 minute routine is not available. Page not found.
just fixed it now, try again it should work. Thanks for the heads up :)
I have one question if I train intensive streching 2 times per week on martial art training you thing this can give me progress??? after strech i feel next day sore muscle so i rest . This is ok what im doing ???
A common mistake people make with flexibility training is to push too hard. This can stifle progress. We can't tell if that's what you're doing, but it sounds like you may be.
Phenomenal 👏
thank you :) sis you learn something valuable?
10:28 fascinating. ❤
thank you, it's an interesting topic that I wish I knew more about back when I started :)
If you can do the front split on both sides does it equal the middle split?? An answer please
No. Its a completely different ROM. your stretching different muscles and the hips socket is restricted more by socket variables than it is in the front splits.
Where can i find the split rutine ?
unitygym.thinkific.com/collections
link to video doesn't work - blueprints direct to video but link isn't there...
The 18 min routine is it done daily?
for best results, yes :)
I'm using a leg stretching machine to help me stretch my legs wider, but as I reach 130 degrees, it feels like my right hip joint locks in place and I can go no further. Anyone else with this problem and how have you overcome it?
Its normal each person has different hips your body may not be able to push further
Open up a gym in Los Angeles!
Links don't work
Not sure if its just me but your blueprints download don't work. Keeps showing its a virus.
hmmm weird ... we will look into this.
We're actually overhauling all these links, would you like to try downloading again and let us know how you go? We just tested it and the link works for us :)
if I train only flexibility 1-2 times per week witout mobility its enought to get some effect?
anything will give you a better effect than nothing :) Go to our website and get our free programs, The 20 minute flexibility routine AND the flexibility masterclass unitygym.com/pages/resources those two programs will change your life
I'm very close to both splits, but the progression has slowed down by a ton. It's like I hit my limit. Very annoying.
It's so frustrating sometimes, did you watch this video?
@@UnityGymOnline I sure did.
I don’t see the blueprint downloads? Am I missing them somewhere?
Apologies Andrew. This is a 2 year old video we have since updated to our free training modules and resources here
unitygym.com/pages/resources
Thanks Rad! I’m not seeing any analogue to the Nutrition Blueprint there. Do you have any nutritional info available anywhere?
@@andrewzimba7432 yes we offer comprehensive nutrition coaching within our UMS program
4:29
Follow gokulacandra on Instagram. He even has a website.. he's been practicing yoga for almost 20 years and has truly achieved extraordinary flexibility strength and mobility. Trust me, if you're really serious about keeping healthy, have a look and you wont be dissapointed.
is there age limits for flexibility
Not at all! Anyone can become flexible. Although for kids I would just let them play
Bro your so rite it happen to me when I was 20 from then I count get back to the split because I mess up my legs i it hurt now Iam
Taking it slow like u said
How do you plan these around your workouts? So say you're strength training 4 days a week, Mo Tu Th Sa, where would you squeeze in your flexibility sessions?
We stretch between sets, join our Facebook group called UMS movement mastermind where we go live daily to answer questions. You'll learn all about our methods 😃
a man in a full split is the sexiest thing ever
😆
ill give anything to be flexible just to throw high kicks and do splits
wow never thought the less you stretch a week the better it could be
I also did martial arts back in the 90s until mid 2000s
then I did body building since and got really unfelxible
I have been trying to get back to my flexibility but it is a painfull procedure :)
This is similar to my (Yani's) journey sait … I was very compremiused after bodybuilding from neglecting stretching. Trust me, it comes back. Just trust in the process.
Iam 11days wana get in by 3 month w
About 7 months per inch
you can get much faster results than that :)
I suggest you something, don't contract the body for stretch, and more if you want to develop extreme range of motions, cause if you contract the muscle tension goes one side and then if at the same time you want to strech you pull to other side, so stay in middle and dont goes easy nowhere. That thing that you do with the bar and then the chest goes down, it's no so intelligent idea and less because you activating muscular chains in shoulders that dont allow you to go far.
thanks for sharing your thoughts, though we disagree. The methods we use have produced exceptional results in thousands of adults around the world :)
Being hyper flexible I’ve only hurt myself my whole life 😩
Hi Rene, it is tough for people who are hyper mobile. Considering you are very flexible already you might want to avoid the stretching component of mobility and focus more on the strength and body awareness of end range mobility
W
strech midlle splits once a week ??/this is not reality to get progress on this
it sure is when you also do daily mobility. There are other ways to do it too, you can train middles 2 or 3 times a week with lower intensity and volume in each session
🔥💪🔥💪
You can join the army at 30?
You can certainly try!
@@UnityGymOnline I joined at 31
Apparently I've only been doing mobility training and no real flexibility training, lol
Blueprints not available, sites can't be reached.
Just watched. Thks for this.
The li k to Your 18 min stretch routine doesn't work
The 3th camera Perspektive Ruins the whole Video. I already Start thinking this guy is telling only half the thruth
You think I'm telling half the truth because of a send camera angle?
Good Idea. But unfortunately way too theoretical. Cut the Content into shanks/pieces and DEMONSTRATE them - if you like to share. ELSE, this one would remain 'only' as an add for your Gym. Nothing against campaigning/advertising -I believe it should be kept in a decent time of a 30 sec. …;-))
Here we're trying to educate others on our breakthrough's and understand what is important. Please check out some of our other video's on our channel for targeted mobility. Let us know how you go
@@UnityGymOnline I did already before I came across to this one, That's why I left that comment …;-)) -- To make clear: I REALLY do like you approach on how well-though you "Tuts" in general are. Keep'em professional …;-))
Pancakes? I wonder what kind of exercise hides behind that eufemism.
Lots of Yoga positions in your video. But its sad that you dont give credit to Yoga for what you have learned from it.
technically I do lots of yoga also, and never took a yoga class. Just so happens that yoga is about positions and the natural positions we have to get in, in any sport or action, if we want to be mobile.
I give credit to USMC, higher school football, and my own .mentality of knowing how I wish for my body to move...which is actually based on old "kung fu" movies
This routine wasn't specifically inspired or based off yoga although we are sure there is a lot of cross over. Yoga, mobility, movement, they are all a part of the same family and help many people achieve great results
Very handsome 😘🙏
Pancake?
A 17 minute advert! 😢😡
are you kidding? You think that was an advert? 😒