Dynamic Full Body Flexibility Routine | Day 2 [At Home Program]
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- Опубликовано: 10 фев 2025
- WORKOUT APP: www.bodyweight...
AT HOME PROGRAM PLAYLIST: • At Home Program
ROUTINE:
A1. Head Nods - 5 reps
A2. Breath Extensions - 5 reps
A3. Child Pose - 20 secs
A4. Thread The Needle - 5 reps per side
A5. Overhead Cat Cow - 5 reps
A6. McKenzie Push Up - 5 reps
A7. Upward Dog - 20 secs
A8. Table Top Quad Stretch - 3 per side
A9. Walking Downward Dog - 10 per side
A10. Hip Swivels - 5 reps per side
A11. 90:90 Glute Hinges - 5 reps per side
A12. Kneeling Hamstring Rocks (Right) - 10 reps
A13. Hip Flexor Lunge Extensions (Left) - 10 reps
A14. Lying Knee Drop - 5 reps per side
A15. Kneeling Hamstring Rocks (Left) - 10 reps
A16. Hip Flexor Lunge Extensions (Right) - 10 reps
A17. Standing Pancake Twists - 3 per side
A18. Prayer Squats - 5 reps
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This video shares a 25-minute full-body flexibility routine that focuses on more dynamic and flowing stretching to help develop shoulder, spine, hamstring, hip and hip flexor flexibility.
MUSIC BY:
Cho - Maiwan
www.epidemicsou...
See you in the next video!
![PNF Full Body Flexibility Routine | Day 4 [At Home Program]](http://i.ytimg.com/vi/ONNQJ3moJgs/mqdefault.jpg)
![PNF Full Body Flexibility Routine | Day 4 [At Home Program]](/img/tr.png)
I’m 71. I rowed at U of Washington and have played golf for thirty years. This is the best stretching workout I’ve ever had. Thanks you.
I found you in the search bar and I have to say thank you. I've been doing a 15min stretch video you had posted a while back and have been doing it for about a week. I was going to stick with it until I felt I could advance to another video. This came up on my daily feed and I pressed it thinking I would just go back to the other video after watching this. (I didn't think I was ready!) I did this one though and I'm happy to say I could mostly keep up! I've had 2 back surgeries and recently diagnosed with an autoimmune that leaves my muscles tight and with a lot aches in the joints. I wanted to find something to help rebuild these stiff joints and muscles. Thank you for posting, your story and allowing an American stuck at home a chance to feel like she can achieve again.
the hip flexor stretch & abductor stretches are a life saver from all the sitting!! eternally grateful
For anyone else who, like me, finds the tabletop position (quad stretch around 9:00) impossible, I discovered that I can actually manage it if I elevate my hands (on the couch in my case).
Love the content, Tom!! I've shared these with my whole family. Thanks so much :)
Triathlete here! Enjoying so much for your older and newer content! You’re amazing! You’ve helped my body so much!
I've recently struggled with some difficult life situations. One of the keys to good mental health for me is taking care of my body; if I take care of my body, I tend to take care of a lot of other parts of my life. This series has _repeatedly_ been my go-to to jumpstart the "workout" groove. I find it so easy to get started with it and it's sufficiently complete as a body training program, I've been able to "pull up" from some mentally distressing states (while feeling great in my body and _probably_ compressing my morbidity!).
How do you say, "thanks" to that??!!?! No words can capture the gratitude. 🙏
I bought a subscript to the workout app, but it pales in comparison to the experience in this video series. I keep the subscription as a kind of way to "pay" for this series. Just a token of appreciation.
Thanks
Following allong from France! Stretch in the morning, workout in the afternoon. This is great
Tom, please, we need more of you in our lives. Keep doing what you're doing. Peace!
I'm really enjoying this series, we've been stuck in our homes for 12 days now in my country and I was quite bored of the rutine I was doing, is refreshing to have both the strength training and flexibility workouts you offer. Thank you!
Awesome, I've enjoyed day 1 and 2. My hamstrings are still screaming from yesterday so a good stretch was just the ticket today!
Thank you for taking the time to create these at-home workouts, they're perfect 👍
I herniated a disk about 6 months ago, which I now think was caused by muscle tightness after 3 years working my first desk job.
The stretch at 3:50 is the first stretch that I’ve ever tried that hits the EXACT spot in my lower/mid back where I feel muscular tightness and discomfort. I never stuck with stretching before because I couldn’t get to this area and I would quit out of frustration. Thank you!
Thank you Tom! I have scleroderma andartritis in my joints, and I miss my physical therapist and the gym, but you made my day! This was so good for my hips and not that heavy for my wrist. Will sent this to more of my friends. So thank you from Amsterdam!
Thank you for your channel ! I’ve been following along with your different flexibility/mobility workouts for a couple weeks now and I’m already feeling better in body and mind. Much appreciation!
Best flexibility/mobility routines on RUclips hands down.
Tom, thanks for these great follow along mobility and flexibility routines. I am an active 51yo and needed to improve in these areas. Your videos have helped greatly.
Thanks for taking the time to make these Tom 👍 not much to do right now
I love your videos! I’ve been watching them almost every morning. I work on a computer all day so being more flexible helps alleviate a lot of pain and stiffness. Keep them coming 🎉
Awesome way to start the day in the morning. May God bless you and keep you. Thank you
Doing this routine once a week now. So good! Thanks Tom again for sharing
Thank you, Tom. You consistently have some of the best content on the interwebs. Highly reliable. Also your explanations, modifications and production are top notch. Cheers!
Legend for producing great, free content during this time! Thanks!
Excellent yoga and stretch workout ....thank you, Hemant
Yeah. Day 2 are done. Loved it 💙 Thx so much. Your follow alongs are amazing. 🤩 Best wishes form locked down Vienna Austria🇦🇹
Great exercise to do along, thank you
Great routine, the guided breathing definitely helps to relax into the stretches
Brilliant series. Thanks so much for making them. It makes me take a break from the laptop while working from home.
Really solid video. You have just the personality I like in videos like these. These flexibility routines really helps with my stiff lower back. Thanks a ton! I'll share your channel to my friends :)
Loved this! Maybe I’ll be on my way to the front splits!
Loving this channel and getting so much value from it. I've been doing one of your routines every day for 2 weeks and can really feel the difference. Thank you!
Love this! Such a great flexibility/stretching routine thank you!
Was skeptical before doing day 1 workout but soon found how much my muscles were aching the next day 💪
Great workouts, Tom. Followed you for a month now every day and are thrilled at 67 to really see our flexibility improving. I can touch my toes now. First time for ????? Thanks so much. Anne and Nigel Brooke-Smith
excellent video and idea - gretting from Poland, I working with my body and Language. Stay healthy :)
I love this so much. I’ve been doing your follow along routines every few days, and now my hands can finally touch the ground when I bend over with my knees locked
Thanks Tom, followed along and enjoyed it this morning.
Love your follow alongs ❤ and your attitude to training😉
Who’s still here
This is great. Short and sweet session, stretches I haven't seen before too.
Thanks Tom. New to stretching during quarantine and loving the series. Appreciated!
Thank you for helping other get better. I Love your work and admire the dedication. The strength comes with time, but when I grow up, I want to be like you 💛
This is my second week doing the routine here in Rio de Janeiro and I feel great! Never worked that much on mobility and flexibility, but its exactly what I needed! Feels good to be in touch with my own body. Thank you, Tom!
Personal request for all of us stuck to our chairs/desks at home. Can we incorporate a fair amount of upper cross and pelvic tilt work in to the workouts coming up? Its only day 8 of quarantine and I look like I should be up in the bell tower of a french church.
This should have plenty of good work to support this. The strength routines are also designed to open the shoulders so should all work in your favour :)
Just did this after sitting for 4 hours and it was much needed and i felt like melted butter on warm bread ha
@@BodyweightWarrior Tom, could you make a longer flexibility routine?
Like 45/60 minutes.
Your routines are great, thank you for your efforts.
Donald Tusk watch a few videos one after the other 😊👌🏻to get to your desired minutes
@@BodyweightWarrior just done day 1. Day 2 tomorrow! This is great!
Stepped away from these for a bit, but I’m back and grateful as ever for this series. Thank you again for posting! Cheers! ☺️❤️👍
Thank you very much for your daily quarantine workouts! From Spain, I really appreciate it! I hope you will continue every day with new workouts. I wish you the best of luck and I send you strength for your people in these sad days.
Good routine, Tom. I just did it along with your video. It has new stuff I haven't done yet like the tabletop + quad stretch combo. Keep the workouts coming!
Thanks a lot, nice work!
Thanks for this awesome stretch routine. Great initiative on your part to help us through this isolation! 🙏❤
Yeee love ur vids, I though please let it be table top in this video, and ur variation is absolutely awesome! Love that poses that u share with us! Thanks professor 😅
Following from Canada, great videos!!!
loving this series - thanks Tom
We enjoyed doing this one a lot!
Amazing, again. I didn't feel like it yesterday, and I regret it. It feels so good! Can't wait for tomorrow's workout!!
Having tried quite a few fitness RUclipsrs this lockdown... I'd say your sessions are possibly my favourite! Looking forward to trying out the rest of your program ^_^
Tom, thank you so much! I was just thinking when were you going to upload a flexibility routine. I've been using V3 for a few months and I love it. I uses to do gymnastics so I was already pretty flexible but your routines have pushed my limits! Thank you!
Use this thing on the regular and been fantastic for helping with my should and neck pain. Much appreciated dude
Nice! This is super close to the routine i alseady use but those lunges made me realize how tight my hamstrings on my right leg were.
Thanks Tom! Loving the routines.
I'm happy I found the flexibility routines - the self isolation in Poland started a bit earlier, so I'm particulary grateful for the quarantine series. I do hope the stretching for upper body will come up in the routines more, by back and spine could do with more of that. Thanks anyway!
i really like that tabletop stretch. ive never done that one before, but definitely going to incorporate it more
Thanks Tom. I'm a decent tennis player but always wanted to get more flexible. For me to find your channel and subscribe and follow your flexibility routines everyday is the only silver-lining in this otherwise weird and sad times. Even-though my whole body hurts, I look forward to the work-out every night after finishing work and putting kids in bed etc. Keep it up, nice to see we all help each other in some way. cheers man
Awesome one! Thanks bro :)
i like all your videos! Many thanks for making them!
Hi Tom! I loved this one very much. I've been enjoying all your follow along videos. Please keep them coming. Mahalo 🙏🤙
Thank you for these videos ❤️
Thank you Tom! Stay awesome 😎
Great work Tom! Been doing yoga and I now follow you quite often and I feel awesome. Any tip for someone like me with a shorter leg? Sometimes I feel unbalanced and my hip feels stuck. Thanks!
Love your videos. Always surprised when the exercise is finished because it always feels like it flows so well. Anyways, I have a video request. Like many, I sit infront of the computer all day. It would be cool if you could make some video for RSI prevention, if you have some experience in this field.
Another comment to support your channel and RUclips’s algorithm in recommending your stuff. Thank you again! My hip flexors have been tight AF for a long time and this has been a really big help! Still got a ways to go, but I’ve already started to see progress. Thank you! Stay safe, stay healthy, stay awesome! Cheers! ☺️❤️👍
Hi Tom, amazing video! I was wondering if you have a stretch specifically for dancers? 😊
Big hugs from the distance and thank you so much for helping me increasing my flexibility and strengh through the last year! Sometimes my boyfriend's a bit jealous about the video sessions with you on the yoga mat. Greetings from Hamburg, Germany from your Fanclub xxx
Morning Tom. I just finished Abs with Gabo & now this. Lockdown has it's high point's. Rock on ppl 🤘🏾🔥✌🏾❤ thank you.
A great stretching routine just what I needed 👍👍🙏
Great routine, prefer this one to both the begginer flexibility routines!
Thanks a lot Tom! Awesome sessions!
Your strech work out...I'm following 🥳
Hi, following you from Thailand :) very nice to see you on RUclips.
Thank you so much for these
Needed this so bad after day 1. Good stuff.
Thank you!very helpfull routine! best content 👌
this is so helpful, i can see my real arms under the fat now! Thanks Tom!
Hey Tom! Thanks for all the videos! Do you have one for core workout... for a beginner-ish
!
Bjj 30 minute by Ultimate Training..There's this rolling backward while lying down move..I can feel my upper ab..haven't felt that part before
This was so good! Could you please do more longer routines? Thanks!
I do circus training and I'm really enjoying these routines now that I don't have access to my elements, thank you!
At the end of the workout, never felt the pancake stretch so amazing. wow
Another quality session from you , they’re helping me out so much. Thankyou 👊🏽👊🏽
Thank you Tom. Love this xx
Hi, Tom! I have a couple of questions about this routine just to make sure I am doing them the right way. First question: I am feeling a lot of pressure on my hip while trying push my knee down to the ground but not on my quad what do you think I might be doing wrong? The second one is: when doing pancake twists is it important for me to tuck my chest out and arch my back or just try to touch my toes? Because I played basketball back in highschool and we usually tried to grab our toes and I think my body is comfortable with that position but when I try to straighten my upper body while trying to touch my toes I can't go lower then my hip level. Which one do you think I should keep doing? Touch the toe or keep my back straight. Thank you for all of this program, really feeling like its kicking in!
Awesome routine as always! Thank you so much Tom!
Once again a nice stretching routine with some new exercises that’s really cool. Thanks Tom !
What are your post workout routine recommendations? (Post full body strength training, or separately for upper and lower body)
I’d really appreciate your help!
Love the videos.
This is just what I needed, thank you!
Thank you for this! Those hamstring rocks and hip flexor lunges I felt quite a bit
Another great video. Thank you. Something I’ve noticed is that my hamstrings feel like an old postman’s elastic band and I can never seem to get my legs as straight as I should be able. Have you done a hamstring focus stretch video? If you haven’t would you be able to to? Thank you in advance
This one is brutal, loving it!
I love your follow along stretching and flexibility videos, thank you so much they make such a difference :-)
that was exactly what I needed after 4 days stuck inside! thank you
Loved this, Tom!
Thanks!
Great work outs thank you
Hello from La Réunion ! Your video was really great, and this serie of videos is a wonderful idea to help us stay in shape and get productive during the quarantine ! Thank you very much !
I just have a question about the 90° angle hip stretch : do both of our sitbones have to be on the ground ? Because mine are not and I don't know if that's correct...
That was really good, thank you 😊