Middle Split Loaded Mobility Routine (INTENSE)
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- Опубликовано: 11 окт 2024
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In this video I share the middle split routine I am following to improve my mobility.
Follow me on Instagram @TheBodyweightWarrior to stay up to date with my training and other awesomeness.
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PART 1 - LOADED MOBILITY ROUTINE - 1:32
Exercises: 1:42
CNS: 2:21
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Routine: 3:05
Warm up before performing.
A1. Weighted Tailor Pose - 10r + 30-60s
• How to improve your "T...
A2. Weighted Horse Stance Squat - 10r + 10-30s
• Horse Stance Tutorial ...
Repeat 3-5 sets.
Rest 60s between sets.
B1. Weighted Pancake - 10r + 10-30s (Optional)
• Basic Loaded Mobility ...
Repeat 1-3+ sets.
Rest 60s between sets.
C1. Side Split Isometric - 20-60s
redd.it/2pogcn
Repeat 3-5 sets.
Rest 60s between sets.
PART 2 - FREQUENCY AND PERIODISATION - 7:27
Perform the routine 2x a week. To adjust, more volume less often or less volume more often.
Increase by 1 set per exercise weekly and deload to 3 sets on week 4. Repeat.
PART 3 - BEGINNER TIPS - 8:19
PART 4 - DAILY ROUTINE - 9:03
Full Body Stretching Routine: • Full Body Flexibility ...
Frog Stance - 1-2 Mins
Hip Flexor Stretching Complex - 1-2 Mins Per Leg
Side Lunge To Cossack - 5r Per Leg
SUMMARY - 10:48
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See you in the next video!
I’m using this to improve my martial arts techniques big time. This is now a staple of my official high kick warm up.
SAME HERE!! ‼️🥋😎 I'm glad I'm not the only lol
This routine is superb! In 2 to 3 weeks i went from 19 inches of the ground to 10.5! This is such a goooood routine! Trust the process and be consistent and you will get amazing results!
Thank you Tom
Ps: i will update in a month and tell you guys my progress 👍
update?
Have stopped doing this stretching routine to focus on strength training. But this routine does work if you are consistent.
Don't forget to check out the description for all the details of the video. Why not give the routine a try and let me know how you get on :)
Hey Tom, how are you?
How have you been feeling about this routine? Have you seen improvements?
Hope you can reply, cheers
Hey Dino, I've been posting some updates on my instagram. Here is update 1 instagram.com/p/BMkPbb5jsf5/ and update 2 instagram.com/p/BNabcruDStq/
Sir, that's great !!! wonderful work, congrats ! :D
This is perfect! Have heard so much recently that static stretching isn't the way to increase mobility, but it's so hard to find good loaded exercises! Thanks for sharing
Man, you weren't kidding. Did this workout today for the first time and after three sets of the tailor pose and two of the wide squats, I was more than done! I'll be adding in the standing split later like you recommended.
It's harder than it looks! Slowly build that volume, good luck :)
This is exactly what i've been looking for, thank you! Gonna start doing this on Wednesday, twice a week on leg day same as you, looking forward to seeing your progress :)
awesome dude, get on it. And yours too!
I love how you always include so many references on your descriptions
Extremely thankful for these. Started the hamstring routine two weeks ago and starting this one today!
Just want to say that you put out top quality content mate. Thanks for sharing!
Thanks Christian, appreciate it!
So helpful Tom! As a mobility newbie, your recommendations go a LONG way in helping me out.
no worries man, glad to help!
Hi Tom, really great channel. I am 49 and my goal is to do the middle splits. I find your videos very useful. I started training about 3 months ago and am m good progress. After hearing how long it took you, I now realised why my progress is slow. It takes time. 😊 🙏
Did you get it yet?
@@ryx8609 almost there. Just under 2 inches to go...
Happy to hear it. Keep going!
IM really quite flexible and can do the splits and nearly the box splits.....but when my friends say ..hey but you are just so flexible,,, i explain that i wasnt and that there are lots of parts of my body that are not flexible, and that to get it took many years..then i tell them if they have ever injured a tendon or ligament and how long did it take to heal..and they say ..a long time...and then i explain that in order to get the box splits etc..you have to GROW NEW TENDON...lenghten it by tiny tears and growth..and it takes a long time just like how long it takes for a tendon to heal ..times that by 100 and you will have the box splits.
Thanks for sharing this Tom, I'll give it a go. I would really like to see a routine like this for achieving a 180 degree shoulder flexion, and maybe one for achieving a shoulder extension of 45 degrees. I've been struggling to increase that mobility for years with no luck.
Eres un máquina compañero! da gusto ver un vídeo de esta calidad.
I really love this routine, i've been doing this since the last month and i'm finally doing consistent progress in this pattern. Thanks a lot Tom
Awesome dude, that's great to hear! If you have any photos I'd love to share them. Drop an email to vitalityandagility@gmail.com :)
Next side split training will be tomorrow, I'll do for sure
This is epic Tom thanks again dude. I am obsessed with FL at the moment as want to try and get it by Christmas but this will defo go on the back burner for the future. Hope the studies are going well!
No worries Rob! It's a good one to keep chipping away at...all is good but I'd rather be making videos ;)
Thanks for the video. I've been looking for more loaded mobility info for awhile. I'll definitely be adding this stuff to my routine
Awesome dude, best of luck :)
This is really helpful. I'm going to incorporate some of these into my stretching routine.
Been doing this since February with a 6 week break due to adductor pull.. But I am down to almost 7 inches off the ground from 14 or 15 before.... Should be hitting 2 yoga blocks high next week :) Thanks for posting this, been working on getting my side splits back for over 10 years.. getting close now...
Epic man, good work! Good luck closing the splits!
are you there yet?
Very informative as always Tom. I've been wondering how to add weighted movements to my side split routine and this definitely helps
Awesome dude, big thanks to Emmet Louis really!
Hey Tom. Nice Video this routine looks similar to your lower body and core workout you posted in the Jordan Garcia PDF except with the addition of actual middle split work and Cossack' squats vs. Ginga lunge. I actually really like that workout, I got some pretty ngarley DOMS the first two weeks especially with the added weight on Jefferson curls. Currently my main goal is straddle L sit along with press to handstand work. I find active flexibility to be quite challenging even when I make good progress in static holds or weight mobility drills like pancake... Anyway thanks for the great video, cheers mate
It is very similar as this original routine by Emmet inspired my leg routine for that program too. Ah nice man, glad you gave it a go! I liked the routine also and my current leg workout is very similar. Ah compression training.....the transition is hard because you can acquire the mobility but still lack compression strength. I've found half straddle L-Sits / half straddle l-sit extensions on a raised surface or p bars to be very useful exercises :)
Hello Tom, thanks for the great videos on your journey towards achieving the middle splits. It's truly inspiring. It is reassuring when a man of your fitness and flexibility level promises that achieving middle splits would take hard work and a lot of time, unlike so many other teachers here on youtube. By the way, It would have been great if you could share a warm up routine for doing this. I am afraid to try this without a proper warm up routine for fear of injury.
Me : doing soft stretches
(After watching videos) me: where are my dumbbells
Awesome video as always! Hitting the like before even watching ;p
I'm gonna start this routine in February :)
You beast! Nice man would love to hear how it all goes :)
Tom Merrick I will :)
Hi Tom, I love your videos and approach. Thanks for posting your videos. I'm just about to start month 2 of the side split routine. Keep up the great work.
How're they looking? Balls to floor yet? hahaha :)
Not yet 😜
Great video but I really wish you had a FULL tutorial with you doing it from start to finish. Instead of talking through it. Great exercises but really could use a video that isn't explanation but rather a follow along
Thanks and more power
Do you still recommend this or do you prefer doing your new routine video and maybe do this one once or twice a week.
Hi Tom. Do you have a routine/program for the front split as Well?
Thanks so much for the awesome content you keep putting out! I have been wanting to get my pancake down for awhile now and was wondering if you had a good routine you could share. My main issue is when I stretch, the next day I feel very sore and tighter then before. I either stretch though the very tight sore legs or wait till I am no longer sore. Thus feel like I am never progressing. The thumbnail picture for this video is my dream and goal to achieve. I have very tight hamstrings its hard to keep a straight back while sitting in splits. Would love to hear your thoughts. You have been a huge inspiration. Its awesome to be able to follow someone with a very similar way of life with fitness! Thanks!!!
Hey man thanks for the kind words. So with your goal I would recommend moving from a daily approach to 2-3 times of focused loaded mobility a week. Firstly make sure you elevate your hips enough, I kind of demonstrate in this video ruclips.net/video/hoQbrx955-8/видео.htmlm29s . You are going to want to focus on the hamstrings + lower back as well as pancake. I would recommend something like jefferson curls paired with a hip flexor stretch. Then an elevated pancake paired with the frog pose. 2-4 sets of that 10r + 10-30s per loaded mobility exercise and just 60s on stretches. Would be a good starting point :)
Thanks so much Tom! I have been doing Emmet Louis' "Front Folding / Prerequisites for Head to Toe" exercise daily now, so this will be a perfect addition to the routine. Once again thank you for putting all the time and effort to put up these awesome videos!
Helped a lo. thank you mate!
Thank you for this video. I will try your program! Today was my firs day. I will make some pics and put on instagram too. Can't wait to see the progress. I was stretching for years. I have achieved my front splits but never been able to stretch middle. I just had little progres over the years. I think my mistake was to do too much passive stretches. Now I will focus more on active stretches and mobility at the end range of motion. How is your middle split look right now?
Please do Anna and tag me, I would love to see your progress! Middle is just such a tough one to break through with. Here is a 3 month update from a couple of weeks ago: ruclips.net/video/47BVb4UG3OU/видео.html . Good luck with your splits!
Hi ! I have been doing this routine for a while but also needed to ask if I need to practice doing the actual middle split with resistance bands etc. Thanks for the help! 🙃
hey tom .. should kids (under 10 years old) do those kinds of stretching or static stretching is the only option for them ?? thanks in advance
And what about trying to work on the front splits at the same time working for the side splits. I'm a huge advocate of not having huge imbalances. If we are flexible with our adductor we should most definatley not be inflexible with our hamstrings which is often the case for hockey goaltender especially myself. P. S. I'm also a person al trainer and ex registered massage therapist from the cmto.
Nice
I Love your channel, I start doing your exercices and notice the progress! How can I organice my routine if I am working on side, front splits and back flexibility? I used to work 3 days with body weigth and 3 days with flex. Thank you
Hey Tom, quick question: 1) why horse stance squats and not static holds (like Thomas Kurz suggests). 2) are the PNF exercises you used later 'better' or why did they help you more in the end?
Hey Tom, Great video! Just wanted to ask how heavy is the kettlebell you use?
Thank's for the video. One question though. Can you mix these stretching exercises with strength training in the same workout? Or should you separate the two routines?
You can't tell me what to do!!!!
Haha xD
Tom Merrick yeah, what's all the subliminal stuff about?
Made me laugh when I did it. I just wasn't actually doing what I advised in the video
Tom Merrick all makes perfect sense now!
Tom Merrick Oh you know that’s right I know that you got a good now
I am doing this routine since more than 2 months... Only 15 cm is left to reach the ground... What to do know no effect is seeing now on my middle split.. What to do? Please tell...
very good routine just after doing it a few times i'm making a lot more progress my middesplit hold is a lot deeper
the good thing is that my adductors and glutes are already very strong from squatting and deadlifting heavy so i don't struggle with holding the middlesplit holds and progress fast on them
Awesome to hear. I found it actually increased my deadlift due to stronger adductors and glutes :)
Awesome video!
Thanks fella!
Hey Tom thanks for the vid. I’d just like to know please what weight I should be aiming for for the weighted pancake please? Thanks v much!
thank you very much for this!:) would love to see a routine for front splits one day too :)
I'll add it to the list :)
Doesn´t the tailor pose at the next day make you sore on the knees? I feel "pain" at a ATG SQ the days after knees stretching. I just saw you mentioned it is not 100% passive, that may have to do with it. In the last rep where you hold do you let it rest 100%? Great video Tom, sorry for not being as present! Following you 100% on Instagram tho
I've never experienced this and I don't think it is an extremely impactful exercise on the knees. The hold at the end should have a 50% contraction remained. I just focus on pushing my feet together and contracting my glutes. Thanks man, always good to see you about :)
Any chance we could get a video just about how to progress from a garbage tailor pose to knees to ground? Is this something that took you time to develop? For me this area is impossible.
Hey Tom, Regarding the isometric holds, is it ok to put the hands on the ground or shall I stay upright and hold myself without the hands..? Thanks!
Liked the video, then watched it :D Like every time haha
Because you're awesome :)
Thanks for the tips!
Hi Tom,
I am new to stretching and flexibility training but I will achieve the front/middle splits one day. Which one of videos/routines would you recommend I start with?
Thanks
Thank you so much for your videos.
Just a quick question: I'm stretching every day now, but for me my hips are always a bit sore regardless of how I stretch them. Any suggestions for this?
ralroost einsnulldrei add weight
awesome! :) too bad i don't have weights at home :(
I just started with this. I struggle with the weighted pancake routine for now a lot. Should I just start with the first two exercises to condition?
excellet video, but for a beginer with what weight do I begin? Thanks
i see you rocking feiyoue shoes :P
Bit late to the party, but if can't move on the straddle good mornings at the hip even if I'm sat up on a stool, are they a waste of time and is there something I could be doing that is more effective?
Great routine, i'm going to give it a go :D
When doing the middle splits routine, can you do this routine on the same day as the front splits routine? Or should there be a break in between?
is it normal to have pain(which might or might not be a stretch I just don't know) under my knee on the inner(medial) of both knees?
My middle split is fairly decent for my age, 65. I have never had mobility with the side split. When I go as far as I can go I am probably 18" off the floor. It feels like I hit a spot where bones are obstacles. Is that normal at this point? I am just starting this routine.
IMO Frog Stretch is way more beneficial for developing Side Splits than Tailor Pose
It can be really beneficial, especially when you through weight on your back too. I've personally found the tailor pose is particularly tight for me which is why I'm using it :)
Yes but Tailor Pose won't improve side split because it is not specific enough. You will be better at tailor pose : )
It definitely will have carry over into the side splits due to the nature of the movement. I find it hard to believe that it is completely useless when it appears in side split protocols by Gymnastic Bodies, Kit Laughlin, Emmet Louis and many yoga practices. On a personal level the difference between me attempting side splits with prior tailor pose is much better than without.
Frog pose does not work well for everyone.. not saying tailor does.. but with a frog I cant even feel a stretch on it no matter which way I do it however my side split isnt horrible I am probably at 150 degrees.. The angle in Frog isnt great enough with my current level of flexibility to feel a stretch in frog... However Tailor pose is also an extremely tight line for me but the way that Tom prescribes It with kettle bells and plates on my knees I get a very very deep stretch and drop about 5 inches or so during a workout.. Hopefully after a few months I will retain that after the workout.. LOL
Hey Tom, is the forward fold a.k.a pike stretch a prerequisite to starting the splits? Or can I begin training for the splits without w decent pike?
So you're hamstrings could certainly be a limiting factor but I don't think it is a requirement. By doing this training it will help loosen up those tight areas that are associated with the movements performed. You should also just work on your pike anyway, it's essential ;)
You're on the right track but I think for this much of quality training, you might as well up it to at least 4 times a week. Stick to it & rest 2 or 3 days because if you rest too long, coming back the 4th day or so, your muscles will give you a giant middle finger & you don't want that mate. XX
Franck Yan no this is not the case with load mobility work. Due to its reliance on CNS adaptation results a generally better if performed every 5-7 days so 1-2x per week. This is what I’ve seen with clients also :)
Hey Tom! Great routine! Is there anything I can do for my bad shaped knees? When I perform the split, my knees are inclined inwards.
Hard to say with this one. I would focus on avoiding movement that are inherently painful. Maybe focus more on the horse squat and less on iso middle splits
Tom Merrick the point is that I can perform a side Split, just got the handle of it, but it takes a lot of effort to put my feet in the correct position
Will this be a better routine to follow than your other pnf middle splits routine?
Hey what kind of shoes do you wear for side-split holds and horse-stance squats? The shoes I have are terrible, my foot rolls around in them and I basically end up the shoe practically sideways on my foot. And the mats are too slippery where I work out, so I can't go in socks or barefoot or I'm constantly slipping.
I'm trying to find some good shoes that are flexible and give a barefoot feel, but have enough grip and a durable enough for mobility training.
I've been using Feiyue's which you can find here goo.gl/jiDvwH . They're very low profile and basically like being barefoot. It is the shoes that a lot of movement practitioners like Ido and Emmet use :)
hey bro, when i try the side split isometric, I get this really exaggerated anterior pelvic tilt that I cant help. I also get the impingement feeling in the hip/groin area. any idea what I need to work on for this stretch to be more comfortable?
Anyone have any advice on doing this alongside the beginners hamstring routine? Would 1x each of these routines be enough? Also those final three exercises, are they completed everyday or only on the days he does this particular routine?
if in a pancake or split stertch, when i try to lean, i feel a crazy stretch, even close to painful around the inner knee ligament, is it normal or what do i need to do instead? Thanks
How do you get out of the position?? Like I’m nowhere near side spilts yet, but I have a really hard time getting out of the position, really hurts my knees
How long to achieve full side split i never got past 160 angle. But i stopped stretching consistently. And my hamstrings flexibility is totally gone cant touch floor with fingers atm. If i start today and do it 7 days a week for 15 minutes. How long untill i get 180 degree split?
Tom, how could I incorporate this into a weekly mobility routine? So would I do:
Monday: Side Splits and squat
Tuesday: Front Splits
Wednesday: Overhead and behind back
Thursday: Same as Monday
Friday: Same as Tuesday etc.
Also, when to incorporate mobility routine relative to training?
Thanks, Samuel
It really depends on volume here. You could perform both the side and front splits in one session to make it more of an upper / lower split and reduce the total volume of each. Or you could also just have 1 session of each (shoulder, side splits and front splits) each week and just add a little more volume, this is what Gymnastic bodies prescribes. However you need to find what works for you and your goals. In terms of mobility I would usually have it post training. Mobilise whatever you need to perform your main strength training session and then perform the mobility after :)
What does it mean if I get knee pain during the isometric split?
SENSACIONAL EXERCISES SERIES.
LOVE IT ALL.
GREAT CHANEL.
I´M FOLLOWING YOU.
CONGRATS E SUCCESS ALWAYS.
Hug...Ed from BRAZIL
thank you bro, glad to help
I've read the description for the isometric side split at the end of the routine; but, I just can't figure out if you are pushing your feet out (into the floor) or pulling them in for the exercise? It looks like you are pushing your feet out but you use the word "contracting" in the description?
You're are aiming to squeeze the ground with your legs. You should be fighting from letting your legs slide out which is why finding the right surface is key :)
Hi Tom. Would you recommend to a (middle split) beginner to start off doing weighted or unweighted pancakes for the first cycle?
Could definitely start with weighted but just keep it light and gradual :)
Hi Guys, can someone give me some advice? I've been wanting to train a straddle for eventual one arm handstand mobility. My hop mobility is horrendous however, and can't even get 1 cm into any pancake-like movements. Also in the frog position I'm miles away from the ground. What's a good start?
Brillant Tom
Thanks Derek
No problem keep up the good work.
Tom, is it just the Tailor pose that should have a 50% contraction on the hold?
Yeah, it's just an active hold in that bottom position. Push the heels together and use your glutes to pull your knees to the floor. Enjoy :)
Would it come quicker if you done it everyday
Hi Tom what is kettlebell weight
What if I did those exercises in rests between lowerbody strength training? Obviously, this way rest periods will be way longer, like 5 minutes between. Would it make Sense?
Yeah kind of could work. I'd do the initial exercises that way but would do the middle splits focused :)
hey! the pancake exercise is very difficult for me. I need an 8 inch platform to sit on and my legs can only make a 90 degree angle. Am I even stretching what the pancake is intended to in this position?
This is perfect. By elevating the legs so you can actually sit properly you can then focus on the hamstrings and hips. Often you'll see people over reaching when sitting on the floor and a majority of the hinge will come from the back which isn't going to give the biggest benefit. Keep doing what you're doing my man! When you can get parallel to the floor lower the platform down and keep grinding :)
Thanks Tom, love the vidz!
Can I do this as I am beginner at stretches?
do you practice modern wushu or kung fu?
Hey Tom,
Currently doing the reddit bwf recommended routine. If I were to take on this side split routine should I still include squats in my normal workout or take them out?
I would do this in addition to your normal leg work dude :)
Routine starts at 3:10
what if I dont have weights?
I get kind of a low back pain un the pamcake strech... Any tips please? I do it in an elevated surface, and with 5kg
I would probably back off and work an easier progression, avoid pain :)
Tom Merrick ok thanks! What Could be an easier progression besides unweighted seated goodmornimgs?
I made a video on tips for training the pancake which will help ruclips.net/video/6A1RSnyDDk4/видео.html
Tom Merrick ok thanks!!!
Anyone who gives thanks to Emmett should also give thanks to Thomas Kurz who CREATED or at least cocreated these techniques.
Definitely but Kurz is someone I'm only recently learning about :)
Everyone should read his book.
Man i’ve been doing this routine, and the next day im so!!! Stiff, all my lower body is stiff is this normal? I started one month ago
it is really normal since you just switched routines
Make sure you're squeezing your quads and gluteus medius as hard as you can while doing splits and don't force anything. It sounds like you may be pushing harder than your muscles are ready for which can actually slow or even regress your progress. Splits shouldn't hurt. They should be uncomfortable and maybe awkward but not painful.
Make sure you're well hydrated as well! Your muscles need that water!
Ashanti Im not force it, i do my leg routine and then i do this routine maybe it’s too
Much?
for the tailor pose, do feet soles need to be together together?
Yes thats how it is preformed
Can i do it evry day ?
ahem, there is no way you're single, right?....okay for a more relevant comment you mentioned Emmet Louis, are you familiar with the work of kit laughlin? I'm just seeing a lot of the same methodology here especially with the cossack. just curious if it factors into your thought process
hahaha not so lucky. Umm I am a big fan of Kit but don't knowingly apply a lot of his methods. I am playing with some of his more passive middle split stuff and I do like it :)
well that's quite surprising. ;) Kit has a bunch of informative stuff on vimeo and I've found little gems everywhere in his "stretching and flexibility" book. I like his approach with partial poses and his simple 'limbering" concept
Hmm might have to give it a purchase and read, thanks :)
just realized that they work together quite a lot at least according to emmet louis' insta and kit is mentioned in his wordpress as well lol.
Are you doing any front split training at the moment?
What kind of splits do you think is better to have in order to be better at BW training?
I wanna have them all but time is a real problem
I have a relatively solid front splits just because I have good hamstring/hip flexor mobility so I don't need to train it. If you wanted to add it in you should take a similar approach here:
A1. Active Front Split hold - 20-30s per side
Sets: 3-5
Then optional accessory work:
B1. Loaded hip flexor stretch - 10r + 10s / 30s
B2. Loaded hamstring stretch - 10r + 10s / 30s
Sets: 2-3
2 times a week should be plenty of volume :)