It took me 28 years to learn about mobility training. It feels like I've only just begun to really understand my own body. Great workout, thank you for sharing!
Thanks so much for commenting and doing the workout💪🏼 Here's another 15 Mobility Workout that can help too! ruclips.net/video/wlmKhdCqHj4/видео.html Man.... you and I both...It took. me 26 years to learn about it! I just turned 37 and I have to perform so much more mobility now more than I ever have. I actually. just got back from Germany and tore up my knee... again😥 So, I can completely relate right now more than ever how important mobility can be. Also try giving this Lower Body Foam Rolling Video a shot to before using your legs for anything👌🏼 ruclips.net/video/SWTQXr3etyU/видео.html
Thanks for this. Today was my first time hearing about mobility training and I found your video. I was able to get through 12 minutes today. I will try to get further tomorrow. I'm excited about this. I'm in my early 30s and my body has been feeling old. I hope after I keep trying I'll feel some improvement with my back pain. Thanks again bro
Hey Vic, you are absolutely welcome. Before you try this video again, try this 10 Minute Dynamic Stretching Routine next as it's a little easier. ruclips.net/video/LI9d2Xixaw0/видео.html Then, Try my Back Pain Mobility Workout ruclips.net/video/G-qAjqkVWAY/видео.html Feel free to comment on this two videos and let me know how they went? Try giving your body 2-3 days in between from repeating the video you just watched so you get a little time to come back a little stronger for the next workout. Even doing a 10 minute walk like in this treadmill warmup can help loosen you up so you get even more out of your mobility training👌🏼 ruclips.net/video/kIfDGtrJGU8/видео.html
You are absolutely welcome! If you liked this one Jose, you could also try this one after a lower body workout. It's a bit long, but totally worth it💪🏼 ruclips.net/video/csoK6oH3pQs/видео.html And before you start a workout, you could try out this dynamic stretching routine. ruclips.net/video/MjOMH5F0H10/видео.html
I personally would try this after a leg workout. But, it's not bad trying it a few times a week. You don't have to do it everyday. I would probably recommend Foam rolling your legs first using this video. ruclips.net/video/SWTQXr3etyU/видео.html And if you wanted to, you could do the mobility routine you just watched. As long as nothing is too sore, I don't think it's a bad thing for daily mobility💯 A Full Body Warmup like this would be great before a leg workout also. ruclips.net/video/yO4GhI6Xv8Y/видео.html Or even a dynamic stretching routine like this too if you're feeling tight. ruclips.net/video/MjOMH5F0H10/видео.html Lastly, this is a perfect post workout Stretching Routine to use as well after lower body training. ruclips.net/video/csoK6oH3pQs/видео.html
Ohhh my goodness, I’m so happy I came across your fitness channel. I’ve been following your beginner treadmill interval and Yoga stretches for over a week now, just to test if you’re for real😅. I’m now a full fan of yours and do your exercises everyday😅 May God continue to bless your craft and attack many more people into your space, Amen
Thank you so much Motshabimahlats🙏🏼 I really appreciate it! Here's a great Beginner Lower Body workout to help strengthen your legs as you start to improve your Cardio & Mobility💪🏼 ruclips.net/video/DrOTSHyMbMg/видео.htmlsi=gRdv7lEU8B-5ARS7
Thank you so much! I really loved making this one for my clients and I, it's one of my go to routines that I will pop up on my phone or television and do it at home💪🏼 If you liked that one, I'm sure you'll love this one👊🏼 ruclips.net/video/MjOMH5F0H10/видео.html You can use this dynamic stretching routine before a workout, but it's also great to do whenever you want👍🏼 Lastly, this is another one mainly for your hips. ruclips.net/video/wlmKhdCqHj4/видео.html I appreciate you watching these videos🙏🏼 If you ever have any more questions, please never hesitate to ask✌🏼
I'm glad to have you here Pedro!🙏🏼 Definitely try out this Full Body Beginner workout next. ruclips.net/video/5k9BS0toc7g/видео.html If you liked this mobility workout. I'm sure you'll like this Beginner Dynamic Stretching too! ruclips.net/video/MjOMH5F0H10/видео.html
Hey Hadeel! Thanks so much🙏🏼 This next Workout is a little longer (24 minutes), and only has a few main stretches. But, I would love for you to try it out next and let me know what you think? It's a really good routine to add in if your legs are feeling a little stiff or if you just want to improve your lower body flexibility. ruclips.net/video/csoK6oH3pQs/видео.html Even more importantly to help make that workout easier if you try my Lower Body Foam Rolling routine as well. ruclips.net/video/SWTQXr3etyU/видео.html This is good to do before any lower body training routine. If you try these, comment on the videos and let me know how they go? I have some BIG news dropping tomorrow, so please stay tuned😁🙏🏼
All right I will try to exercise tomorrow, it’s very necessary for my muscle and I’ll inform you with the results .. really I appreciate it 🙏💪🏼💪🏼💪🏼💪🏼💪🏼
Thanks Leon! It was for sure challenging💪🏼 If you need something a little easier from time to time, try giving this 10 minute Dynamic Stretching video a go💪🏼 ruclips.net/video/MjOMH5F0H10/видео.html
Damn Layla, that's awesome🙌🏼 Well if that didn't feel long, maybe after your next lower body workout you could try this Stretching Routine. ruclips.net/video/csoK6oH3pQs/видео.html (It's over 20 minutes, so hopefully it doesn't feel long either😅) If you need a lower body Cardio Workout to try, give this one a shot. ruclips.net/video/NZ_SXeBlVa8/видео.html If you're looking for more of a bodyweight lower body workout, this is a good one too👌🏼 ruclips.net/video/vWoPkU2g2No/видео.html
Frankkkk brother that was awesome im 350 plus On a journey to shed these pounds after that stretch routine i feel like i can go run the 40 yard dash in 4.2 seconds lol. Keep up the good work you are changing lives.
Ryan, thank you so much for stopping by and sharing your message. I'm pumped and excited to help you get from your 350+ and knock off at least 100lbs.! The journey will be long and hard, but I will be here to guide you every step of the way. You got this man!💪🏼💯✌🏼
So Glad you enjoyed the workout Ellie!👐🏼 When you get a chance, let me know what you think about this Full Body Dynamic Stretching routine next🙏🏼 ruclips.net/video/LI9d2Xixaw0/видео.html
I appreciate it Elvin! It's one of my favorite mobility routines I ever made on the channel💪🏼 If you loved this one I think this one will help you out just as much as well. It's a 15 Minute Mobility Routine Focused on loosening up your hips👌🏼 ruclips.net/video/wlmKhdCqHj4/видео.html
Glad you enjoyed the workout Cesar🙏🏼 If you liked that one, you can try this one next. It's only 10 minutes, but it should just be a little different💪🏼 ruclips.net/video/LI9d2Xixaw0/видео.html
You are very welcome! I'm glad you enjoyed the video. If there's anything else you still need help with or you'd like to see, please, never hesitate to ask💪🏼 Every like, comment, & share GREATLY helps out the channel💯✌🏼🙏🏼
Thank you so much! If you have tight quads or hips, you could try out this workout also and let me know what you think? ruclips.net/video/csoK6oH3pQs/видео.html Thank you so much for trying my workouts🙏🏼💯✌🏼
This is so awesome! If you liked that workout...I think you'll Really like this one too! ruclips.net/video/wlmKhdCqHj4/видео.html Maybe try Alternating between the two and let me know what you think?
Thanks so much Karley, I really appreciate it! If you loved this workout, I think you might like this one too! ruclips.net/video/MjOMH5F0H10/видео.html And when you're finished with that one and you want to work on your lower body flexibility, I have a simple flexibility workout that's on the longer side, but it's more guided than some of my other videos with just the music. Try this one out too and let me know what you think? ruclips.net/video/csoK6oH3pQs/видео.html
That's so awesome Victor! This one has a little less movement, but it will for sure loosen up your body👌🏼 This is a great Stretching Routine after a workout for your lower body. ruclips.net/video/csoK6oH3pQs/видео.html
I followed this workout almost everyday last year because I wanted to improve my mobility. I wasn't super flexible but I did most of the workout without struggling that much. I had to stop during the final quarter of last year due to reasons. So now I'm back to doing this workout again after stopping for 8-9 months and holy craaaapp this workout made me realise how much my mobility has worsened because every stretch was definitely a struggle - it was really difficult for me. Hoping to get back to how it was before and get even better from there 😤🙏
Hey Shin, happy to hear you are back on track. What you are experiencing is just called life. Things happen, & other events may take priority at times over your health. But the cool thing is, your are back and you remember how good you began to feel when your body improves. You'll get there again💪🏼 Feel free to mix things up with another dynamic stretching routine like this to help you loosen up👌🏼 ruclips.net/video/LI9d2Xixaw0/видео.htmlsi=mAbNIwpWf5kRu9kl
Not all of the time. This workout is good to do after a workout or on its own when you feel like it. I like using this workout before a workout. ruclips.net/video/MjOMH5F0H10/видео.html Make sure you are Foam Rolling your lower body as well. ruclips.net/video/SWTQXr3etyU/видео.html
This is an INCREDIBLY USEFUL video!! Thank you so much! This is exactly what I needed. I'm currently uin a slump and trying to get back on track and this video is going to be part of my weekly routine from now on. I will be going to search further to see if you have any similar training you have to sell now :) Thanks again!
Thanks so much! No paid programs..yet... a lot is in the works💪🏼 Try this one out too as I coach you through it. ruclips.net/video/csoK6oH3pQs/видео.html And I really like this one too ruclips.net/video/MjOMH5F0H10/видео.html
Today was my first day trying a mobility workout! This was awesome!! I’ve only just become fully vaccinated so I’m easing back into my gym workouts. As a teacher they have us sitting way too long nowadays. Thanks for posting this!
Hey Scott, this is awesome! Which vaccine did you get? I got the Johnson & Johnson one shot, and fortunately, no Side effects other than a really sore delt for 3 days😅 Did you have any synptoms or felt different after getting the vaccine? Yes, this routine will certainly Help improve your mobility for sure!🙌🏼
Hey Frederick! You might try using a bench and start with this Half Pigeon. ruclips.net/user/shortsBnGL2HNYh40?feature=share Then you can progress to the full pigeon. ruclips.net/user/shortsua-jw85NxjA?feature=share Here's another workout thats you can try to help loosen up your hips. ruclips.net/video/wlmKhdCqHj4/видео.html Then you can give this one a whirl, which has a pigeon pose towards the end. It's a 10 minute Dynamic Stretching Routine. ruclips.net/video/LI9d2Xixaw0/видео.html Lastly, this one is a bit harder, even though it only has a handful of different moves. If you can master this one, you will be SUPER flexible😁 24 Minute Lower Body Stretching ruclips.net/video/csoK6oH3pQs/видео.html
Great video! I felt stretching in places I haven't felt since I ran track in high school 20 years ago! Thanks! How many times a week do you recommend doing this routine?
That's awesome! I honestly feel you can't overdo Stretching, so twice a week would be pretty good💪🏼 We have to think, if we make it to 80, 90, or even 100 years old, how will we be moving and feeling? That's why it's so important to stretch and perform mobility as often as we can💪🏼 If you liked that video, you may enjoy this 15 minute Stretching Routine also. ruclips.net/video/wlmKhdCqHj4/видео.html And lastly, I do have a 20 minute Hip Strengthening & Stretching Routine also. ruclips.net/video/ZMVW0GzZTpI/видео.html You could literally altenate each of these Routines for 3 days and repeat them all again for 6 straight days, taking one day off. One of my clients does 45 minutes of yoga 4 days a week in addition to his 5 days of 60-90 minute strength & resistant training who is 58 years old. He's more flexible than I am😅
Fantastic routine, not been in a gym for years and just started going again. PT was saying I need to focus on mobility before lifting weights ideally, got dodgy knees and I’m incredibly tight! How often should this be done each week and how long till you can really see the benefit?
If your knees aren't the best, try Foam Rolling the lower body first to help decrease tightness and improve some range of motion. ruclips.net/video/SWTQXr3etyU/видео.html Next, you could give this Knee Pain Workout a shot. You'll need a thick resistance band which I did not describe in the video until the end, as the Terminal Knee Extensions will help strengthen your knees a lot. ruclips.net/video/Gl0ugmrcJXs/видео.html Lastly,..if you already did this video, great! Its on the harder side for beginners, but this next workout only has a handful of lower body stretched, but will GREATLY increase your lower body mobility and flexibility. ruclips.net/video/csoK6oH3pQs/видео.html I feel with these Stretching/ Mobility workouts you can notice improvement in as little as one workout to within just a few weeks. You could add this into your routine a few times per week. It's kind of hard to overdo Stretching if you're doing it safely and not constantly maxing out past your limits👌🏼 If you try out some of the other routines, let me know how they go!
@@Frankwallfitness awesome, thank you for the detailed reply. I loved some of the stretches but will try the others. I’m thinking of doing a month of stretching before even starting on weight based exercise.
That sounds like a good plan💪🏼 You could even try finding a yoga studio and getting in a few sessions a week there to help get more comfortable with your body. Here's also another Full Body Dynamic Stretching Routine you can try👌🏼 ruclips.net/video/MjOMH5F0H10/видео.html
@@Frankwallfitness I'm doing these stretches daily at the moment, feels amazing! Knee pain has actually decreased after doing the mobility stuff. Can only think that some of the knee pain was a result of tightness in my legs!
It's crazy how that works out!. Glad to see you moving better. Being pain free is a blessing and we don't always know it. All of that mobility is the best insurance policy to keep your body healthy💪🏼
Hey Cassandra, great question! Personally, I generally tend to use more dynamic stretches before I workout. After I workout, I use more static stretches & still use some light dynamic stretches combined together depending if I'm working through a ceratin tight spot. For the routine you just watched, that would be more of somethign I would add in at the end of my workout. Thats where I like to slow my hear rate down, hold stretches a little longer working to feel as relaxed as possible. I personally favor dynamic stretching more before I get started training as it helps increase the range of movement. Here is a Dynamic Hamstring Stretch I just uploaded minutes ago. ruclips.net/user/shortsSjMwzNgEJug?feature=share I really like static stretching at the end because to me it is more of a cooldown movement where I am trying to soothe and calm my mind & body. But hey Cassandra if you do not mind, I would really love your help! So, here is my take on a 10 Minute Dynamic Stretching Rotuine you can perform before a workout. ruclips.net/video/MjOMH5F0H10/видео.html It's one of my older videos so I do not have commentary on it, but, you can let me know how it was if you try it by commenting on the video? (I check/ repsond to EVERY SINGLE one of my comments!😁) Another option would be to Perform Some Foam Rolling. This is a nice alternative/ addition to dynamic stretching as it helps stimulate blood flow to your muscles and massages them to prepare them for movement. Foam rolling before your dynamic stretching routine would make it even more effective. 16 Minute Lower Body Foam Rolling ruclips.net/video/SWTQXr3etyU/видео.html Lastly, This is probably my favorite stretching video to date if you have just finished working out your legs. It's a 24 Minute Post Workout Lower Body Stretching Routine. ruclips.net/video/csoK6oH3pQs/видео.html As you can see there, even after a workout I tend to add dynamic stretching into some static strecthing based movements as it really helps me slwoly decrease the tension of those tight spots. The rocking back and forth really helps me open up the stretch of a muscle a little further. The main time I do most of my static stretching would be in yoga as we hold poses for 2 or 3 minutes sometimes. But even then, we are still doing some flow style movements making it a little dynamic. Plus, when I feel stuck or a little stiff in a movement, I always add in some rocking movements to help open up the stretch I'm in. Does this help? I will probably do a video on this topic soon, so, I appreciate the idea! Let me know if you have any other questions and I would be more than happy to assist you!💯💪🙇♂️
After years of abusing my body, skiing accident, torn rotator , bike accident ,back surgery. I never gave up weight training or biking. But I was always afraid to stretch because it hurt. I continued weight training during in my home and this year that I retired. I have noticed my mobility is diminishing. I am committed to working on that and thank you for this video . it hurt so good haha!
Oh man.... you're like me! Try out this routine and let me know how it goes? It's the only one I have made to date that I actually Coach you through the first half of the workout. Lower Body Post Workout Stretching ruclips.net/video/csoK6oH3pQs/видео.html Don't give up on winter activities...I mean.. I'm not encouraging you to do it or go against doctors orders.... but I definitely never want you to stop living your life to the fullest. I tote my miniscus (again) and have been rehabbing through it without surgery. Check out this video if you want your lower body ready for the slopes again. Knee Pain Workout ruclips.net/video/Gl0ugmrcJXs/видео.html And always Foam Roll too✌🏼 Lower Body Foam Rolling ruclips.net/video/SWTQXr3etyU/видео.html I would do that workout every other day until. you're feeling good again.... and my upper body foam rolling video as well. Upper Body Foam Rolling ruclips.net/video/_VrIRBDx4y0/видео.html
hey frank i am new to calisthenics and i feel i not the most flexible or mobile person and google results are really confusing so what is flexiblity and what is mobility? and what should one do for better callistenics?
Mobility is the ability to move, or move freely. Foam rolling for example, helps provide fresh oxygenated blood to the muscles so you can move better and more fluidly. One move for example is the Squat stretch, which helps improve your mobility. If you combine that with massaging your glutes/hips with a massage ball, that will help you sit into a squat easier, improving your mobility. Flexibility is the range of motion for a particular joint. Dynamic stretching for example is a type of exercise that will increase your flexibility. Walking while kicking one foot Opposite to your hand, or walking and pulling your knees to your chest, are a few types of dynamic stretches that can greatly increase flexibility. You also have Static stretching, which I prefer to do after workouts, which is holding stretches for a long period of time, such as bending over to touch your toes, and holding that stretch for 10 or 15 seconds. If you wanted to turn the toe Touch to a dynamic stretch, you would reach down and touch your toes to share its mildly uncomfortable for 1-2 seconds, and then ease out of the movement. For better calisthenics, the best exercises are handstand pushups, pullups, bodyweight rows, pushups, squats, lunges, reverse crunches and leg raises to name a few. You can ultimately work on your range of motion in the exercises to get a deeper stretch in the movement, which will work your muscles more efficiently.
This workout a few times a week should be plenty for starters. Or you may try it once, and then try my other stretching workout. ruclips.net/video/wlmKhdCqHj4/видео.html
That's whats up Carvey! Super pumped to hear about that💪🏼 I release new videos every Friday at 8pm. You're in luck, because since that video 5 months ago, I'm releasing another 20 minute mobility workout. Definitely look out for it and turn on post notifications so you don't miss out on my latest uploads. This is it down below. ruclips.net/video/ZMVW0GzZTpI/видео.html In addition to that one dropping, here's my other 15 minute mobility workout I have👌🏼 ruclips.net/video/wlmKhdCqHj4/видео.html Lastly, definitely use a foam roller too if you haven't already like in this video here. ruclips.net/video/SC5qdLxSPsE/видео.html
Thanks so much for your video! I think it was a great level for beginners which is tough to find. (i am not a beginner to working out, but am to mobility). I have a couple of suggestions that I think would make the next video even greater! For some of the exercises that you do on both sides, make sure to show the "business side" of the workout first so people can see what you're doing better. A few examples where this applies are: worlds greatest, half pidgeon, and half lunge prayer hands. Also, I think it'd be great to include some text that explains how to do the movements with proper form. For example, with the half pidgeon, I wasn't exactly sure where my knee should be relative to my hip, and my ankle relative to those. I also wasn't super sure where I should be feeling it. With these yoga type poses I often am left wondering if I'm feeling the stretch in the wrong spot so telling us where we should feel it is super helpful! Lastly, for some of the movements where beginners may not be able to go as far as you do, briefly showing/explaining what the transitioning stretches look like before we fully get there would be amazing. For example, with the squat stretch, I am unable to do a full slav squat like you, so I found myself wondering how to make it into a stretch rather than a static squat. A lot of trickiness regarding how far apart to put the feet and how to angle them and how flat the back should be and such. Thanks again for uploading videos and I hope to see more!
I sincerely appreciate all of the feedback! It is super helpful to guide me to produce more content that you would enjoy. You for sure found one of my older videos as my newer style of content I am trying to explain things a little differently. I generally now will talk the first half of the video through so you can understand it easier, and then the second half of the video I will just do the workout with the music turned up a little bit. This one is a little longer and is good to do after a lower body workout. Try this stretching routine out and let me know what you think? ruclips.net/video/csoK6oH3pQs/видео.html
For the longest time I knew and practiced the three components to fitness: strength, cardio, and stretches I'm sorry, but I have to know, what is the difference between flexibility and mobility? And why is mobility important? I have such a deep desire to expand my fitness horizons, presently, and for the future. Presently, to begin pistol squats, and for the future, kickboxing. Thanks so much, Frank 😀
Flexibility and mobility are related concepts, but they have different meanings. Flexibility refers to the ability of a muscle or group of muscles to lengthen or stretch passively. This means that flexibility is the range of motion that a joint can achieve when an external force (such as gravity or the assistance of another person) is applied to move it through that range. Mobility, on the other hand, refers to the ability of a joint to move actively through its full range of motion. This means that mobility is the range of motion that a joint can achieve when the muscles surrounding that joint contract and produce movement. In other words, flexibility is a measure of how far a joint can move passively, while mobility is a measure of how far a joint can move actively. Both flexibility and mobility are important for overall health and fitness. Flexibility helps to prevent injury and improve posture, while mobility helps to improve performance and functional movement patterns. Keep working on both to maintain a healthy and active lifestyle💪🏼
You could try it after your workout or once you have warmed up a little. If for whatever reason this one ends up being too hard, try out this Easier Dynamic Stretching Routine. ruclips.net/video/MjOMH5F0H10/видео.html If you're able to perform the workout you just watched and are feeling stiff, but have the strength to do it, I would recommend Foam rolling first, then trying the mobility routine. ruclips.net/video/SWTQXr3etyU/видео.html This is a 16 Minute Lower Body Foam Rolling Video that will help loosen up any tight spots below the waist👌🏼 If you try these, let me know how they go?
For the single leg lying hip flexor quad stretach, is lying down more important or having your bent knee touching the floor. If you are having difficulty the first time which should you prioritize? You said if one cannot lie down completely, I can lean back as far as I can, but if I cannot lie down is ti more important that my quads/hips (either side) are flat on the floor?
Great Question! I would not worry about lying down at first, just try and lean back as far as you can. You can try leaning over to one side with your forearm with the other hand on the floor to support. Then slowly trying to rock back and forth going between using your forearm and your hand. You can also substitute that Stretch for this more Upright version if your Quad & Hip is too tight. ruclips.net/user/shorts2g2P529dTH0 Sometimes, as you're getting a little better, and you can get your back towards the ground, you can have your Thigh come up a little bit as it's challenging at first.
I needed this. At 41... I am just now waking up to the vital need for mobility. You can lift and do all the pull-ups in the world... but it's all pointless if you can't move. 🤙🏾
Hey Otis, I started realizing this already 15 years ago.... I'll be 40 in just a few years myself so I feel you on that! If this one was a little too challenging, you can try out this 10 Minute Dynamic Stretching Routine and pair it with the video you just watched to help out a little bit more💪🏼 ruclips.net/video/LI9d2Xixaw0/видео.html
@@Frankwallfitness Awesome. Thanks Sir. I will definitely put this to use. This journey is just beginning for me but I foresee it being priceless in the end. Thank You Again
Thanks for commenting and stopping by,..In really appreciate it🙏🏼 Keep me posted on how your journey is coming along and if there is any other helpful content I can make for you. We are in this together👊🏼
I would rather you perform a routine like this pre-training instead. ruclips.net/video/SC5qdLxSPsE/видео.html That routine above will help get better bloodflow into your muscles, allowing you to perform and move better in your workout. This routine you see here would be better after a workout when your muscles are more warmed up to help increase flexibility. Studies have shown sometimes too much static stretching can decrease your performance in max power output if performed before a workout. It would be better to try a dynamic stretching routine instead, which I will be releasing one in the second week of January next year💪🏼 I hope this makes sense? Let me know if you have any other questions and I'd be more than happy to help💪🏼
Hey, so when are we supposed to do this mobility workout, I've been trying to do the follow along workours like the 10 min beginners abs workout and 10 min beginners full body workout in one go evry alternative day. I do the beginner full body workout first and then I do the beginner abs workout. So when do you think I should do this mobility workout and and how often should I do it?
The best part about this workout is you can do it anytime! 2 or 3 days per week should be fine. The worst thing that can happen is that you'll get more flexible😀 I generally like performing this routine after the other workouts, so I will generally do it at the end of my training sessions. Yet, if you wake up one day and feel really stiff, it's not a bad idea to do this before a workout. You'll definitely feel better during the workout for sure. Then, as an added bonus to get even more flexibility is to pair this with my other stretching routine. ruclips.net/video/wlmKhdCqHj4/видео.html You could do these two routines back to back by themselves on a Sunday to keep loose, you could also do one before and one after a workout 2 or 3 days per week to start. If you get into a normal routine, you could even do these every morning. It all depends on how flexible do you want to be💪🏼 Although, if something is feeling really really tight or you have sharp shooting pain, try and back off the intensity of what you're doing. Try and foam roll or massage the muscle a little bit. Massaging an area will help get blood flow and circulation to an area helping it stay loose. I hope this information helps🙏🏼✌🏼💯
@@Frankwallfitness Ok I know I said is would do this and I tried it, but this is too hard and looks simple to do than it actually is. The thoracic spine rotations were so difficult and "the greatest" is making my wrists ache. All these positions are so hard, how can this be a beginner level workout, no no no !!! I mean you're already breaking your hip by spreading your legs in opposite directions and then your hand goes somewhere - under one of your legs or something 😨😨😨😨 I'm just dead honest here, no hard feelings but this definitely doesn't seem a beginner level workout. Sorry man
Parth Pardeshi Hey Parth, I appreciate the feedback. From the sounds of it, your body is very stiff. Your upper and lower back could use some foam rolling to help massage it, I have clients in there 60's and 70's performing the Thoracic Spine Rotations. You just need to go slow, and work on the range of motion. Have you ever used a foam roller before?.. It's absolutely mandatory you should use that before starting this routine.. Click on one of the links to a foam roller on my decription so you can purchase one. amzn.to/2NFLOwR These are exercises I privately use for my one on one coaching clients, like this one. instagram.com/p/B4n-oJflOTr/?igshid=1jg8omflnbh9 That will show you how to foam roll. That will help loosen up your back, get fresh oxygenated blood to your back and help improve circulation so the body can bend, twist, and stretch easier. It's a beginner routine as the moves are simple, your body is just tight getting into some of them. Have you ever fallen down on the ground and landed on your wrists? The best part about tightness or pain in a certain area of the body is that it lets us know what we need to work on. What you need to do then is just start with just the first 4 moves for one minute each, that's it. After you master one move, start adding one more move, don't worry about completing the whole video just yet. Don't try the whole routine right now, just start with the first 4 moves. Master those, and repeat each of those 3 times each. Did you see the Cat/Cow? See how I shifted my hands upside some and brought them back to normal? That will help stretch out your wrists. Try placing your hands down on the ground stretching them In different positions. Also try performing wrists circles. Rotate your wrists in 20 circles in one direction, and then 20 seconds in the other direction. After you loosen up your wrists, when you get to the World's Greatest, your wrists should be the least of your issues and you should now find you'll really feel the stretch in your groin and inner thigh. After foam rolling your back, the Thoracic Spine Rotations should feel easier. Try and give that a go what I recommend and see how you feel? Everything will take work, but you can get better at this. If you're still struggling, I do offer one on one coaching where I send you a customized plan with videos of EVERYTHING so you know exactly what you need to do for your own level of fitness. Even my most basic routines can be very hard for some people, some of us are just a little tighter than others, and that's ok. Let me know if this all makes sense? Let me know if some of these stretches feel better after you tried foam rolling and then let me know if there's anything else you're having a hard time with so I can help you with that too💪🏼
Hey Ana, I will definitely work on that! Maybe try out this one and let me know what you think? It's only 10 minutes long. ruclips.net/video/MjOMH5F0H10/видео.html Now, this one is a little bit longer, but I guide you with instruction on what to do. (plus my dog Arlo makes a ♥️ly appearance in the video😊) ruclips.net/video/csoK6oH3pQs/видео.html
Just finished that one. Feel great. I am a recreational runner, btw. Run 6x a week, and took a rest day every Monday. Is it a good time for doing this workout on rest day? Other question: what about mobility workout VS dynamic stretching? Are they interchangeable?
I definitely would recommend this even after running. You should be stretching after every run. Everytime you miss a stretch after a run, your body gets a little bit tighter and could potentially lead to injury. I made that mistake not stretching as much as I should in my 20's. They are pretty much interchangeable. The Dynamic stretching is especially great before workouts, but can be done after. Since the video you just did has more static stretching, you could do that on rest days, or even after workouts for sure.
@FrankWallFitness Very clear explanation. Thank you! I've been running since mid 2017, few marathons in the book. But, I only focus on running, and I am wrong not incorporating other important training (strength, stretch, etc) into weekly routine.
I'm glad you are here incorporating new routines🙌🏼😀 Knowing that, some self Massage techniques before your runs would be extremely beneficial. I would totally try getting one of the message balls in this video. ruclips.net/video/XDd7qdB2zIA/видео.html The lower body exercises in there will help a lot. I have a really good Lower Body Foam Rolling routine that will be perfect for you coming out this Friday💪🏼
Hey Reshaud! If you wanted the most optimal way to perform this, I would start off with some foam rolling since this is very lower body intensive. The foam rolling will help loosen up tight muscles and prepare them for activity. ruclips.net/video/SWTQXr3etyU/видео.html Then, you could try this 10 minute warmup to help further increase bloodflow throughout the whole body so you will be even more limber for the mobility workout😅 ruclips.net/video/kIfDGtrJGU8/видео.html
I have been working out for years and although it shows my mobility sucks. I cannot possibly do this but I am going to give it a shot. For me personally, this is at least an intermediate mobility workout…
Before I even looked at the video, I already knew which one it was by reading your comment😅 Try this one first ruclips.net/video/LI9d2Xixaw0/видео.html The main reason I listed it a Beginner as it could be something to work towards without anything too too crazy... the hardest part is towards the end, but you can drop a knee if the half prayer Twist is too hard. Also, if that pigeon pose is just tough to get into, try practicing it by massaging your hips & glutes first ruclips.net/user/shorts4Jtq52U_U3g?feature=share I also cover more of that using a Mobility Ball here (my favorite way to massage my glutes & hips to help release them) ruclips.net/video/XDd7qdB2zIA/видео.html Begin your Pigeon pose practice with this variation on the Bench ruclips.net/user/shortsBnGL2HNYh40?feature=share Before moving onto the floor ruclips.net/user/shortsua-jw85NxjA?feature=share And if you're still having trouble, this Hip. mobility video should help even more. ruclips.net/video/wlmKhdCqHj4/видео.html If you try ANY of this, comment on the videos, and please let me know if it helps?
@@Frankwallfitness Wow, man thank you! I really appreciate the effort and time you put into your videos. The half prayer I actually managed with ease, it’s the pigeon pose and the crotch immobility that’s giving me major issues. Actually, I can’t believe that after so many hours of working out, skipping rope and playing football my butt and crotch are so immobile! It’s somewhat embarrassing! I’m going to try this today after a workout, thank you once again! Subbed!
@@LiveinReykjavik Oh wow..intersecting! That's nice you have some good spinal Mobility. I used to skate all the time as a teenager, and jumping down flights of stairs made my groin & hips REALLY tight. In my early 20's I used to just finish workouts and when I was done I would just walk out of the gym & never stretch. Happy to help and keep me posted on your progress🙏🏼
@@Frankwallfitness Most definitely will, man! Thank you once again! Totally can relate with working out in my mid-twenties without even stretching afterward. It's totally what led me to this stage of immobility. I'll keep you posted, you're truly awesome to consult with your viewers like this, keep up the good work! 🙏
Great Question! I would prefer some foam rolling first actually, like in my lower body foam rolling video. ruclips.net/video/SWTQXr3etyU/видео.html That will really help prepare your muscles for anything! But, with the nature of this video since we are holding a lot more of these movements, I generally would do it after a workout. Although, if you don't Stretch as much or as often, it wouldn't be a bad idea to use it before a workout so you can enhance your range of motion💪🏼 This dynamic stretching video here would be perfect before a workout for sure as it's 💯% focused on improving your range of movement👊🏼 ruclips.net/video/MjOMH5F0H10/видео.html
By the end of it, those prayer twists will burn like crazy😅 Awesome job on completing it though, it's pretty intense for 20 minutes of straight mobility. After 2 or 3 months, try and see if you can do the video 2 times in a row💪🏼 Thanks again for trying the workout🙏🏼💯
Hey man, please don't feel hopeless. I still wanted to Rourke this for beginners to get people used to low impact moves, yet, I wanted the routine challenging enough so you have something to work towards. Maybe you could try this workout first? It's an easier Beginner Dynamic Stretching Routine. ruclips.net/video/MjOMH5F0H10/видео.html Then right after you complete that, could you try this 24 minute Lower Body Post Workout Stretching Routine? ruclips.net/video/csoK6oH3pQs/видео.html You would be HELPING ME so much. if you could watch and try those videos, then comment on them so you can let me know how they felt? I'm about to release a Beginner Bodyweight program that's already finished. It will be a course that I will continually make updates for. I would love to add a 30 day Stretching Routine to it for free for course members. Again, your feedback will help me make my future courses better🙏🏼 God Bless and please let me know if you ever have any more questions👌🏼
Hey, try checking out this video and let me know what you think? ruclips.net/video/LI9d2Xixaw0/видео.html That was one of my older videos which.I have since improvised. I now only now use verbal instruction as I noticed that more was needed other than just performing the movements.
I know, people do say that from time to time.. Here's an easier Dynamic Stretching routine that can help you prepare for this one. ruclips.net/video/LI9d2Xixaw0/видео.html You can also try this Morning Mobility Workout too. ruclips.net/video/ug-aJBHJP_o/видео.html Let me know if those two workouts are any easier? Lastly, try adding in this long Stretching routine after a leg workout ruclips.net/video/csoK6oH3pQs/видео.html
Hey Diana, I understand where you are coming from. This was the first Mobility video I ever made on my channel. It didn't help that I was up all night working, fell asleep on the couch at my studio, then woke up at 2:30am in the morning to film this routine😅 I called it for beginners as I felt the moves were simple enough that you could over time get into them easier. Most of my newer Workout content has a "Next Exercise" so you can know what to expect. Try out this Routine and let me know if it's a little better for you? It's a 15 Minute Dynamic Stretching Routine. ruclips.net/video/LI9d2Xixaw0/видео.html
Hey Thanks for commenting! So try just 30 seconds and take a break for the remainder. Go at your own pace. If you watch other videos on my channel, you'll see that I will try and educate you take breaks and rest as needed depending on your level of exercise. How about you try this video instead and give me feedback on this one? ruclips.net/video/MjOMH5F0H10/видео.html This is another 10 Minute Beginner Stretching Routine that I think will be much easier.
I sincerely appreciate the feedback🙏🏼 This video was shot early in my RUclips Workout journey. As time went on I realized how I needed to speak in my videos. If you watch any of my latest content, there is ZERO "music only" videos as I talk you through EVERYTHING😁 But since you're here, check out this video going over the Pigeon Pose: ruclips.net/user/shortsua-jw85NxjA If that's too hard, I like using the Flat Bench to perform a Half Pigeon Variation: ruclips.net/user/shortsBnGL2HNYh40 Lastly, check out this 24 Minute Lower Body Stretching Routine, where.I will talk you through the Pigeon Pose as it is one of my ALL TIME FAVORITE STRETCHES💯 ruclips.net/video/csoK6oH3pQs/видео.html I even marked the Pigeon Pose in the comments section for you just now😇 Please let me know what you think about it when you watch it. If you thought I explained it ok, let me know?🙏🏼
It really depends on the person. I've met some beginners that are even more flexible than me. I think the main reasoning I put this for beginners is because it's low impact and not too intense. Maybe try out this one and let me know what you think? ruclips.net/video/MjOMH5F0H10/видео.html Have you ever tried yoga before?
I can't tell what you're doing in some of the moves! I wish there was verbal direction to match the moves! Are you just Stretching? Are you pushing or pulling? hmmmm.
Yea, this is one of my older videos. I did change my format on my newer content such as on this ab video: ruclips.net/video/uIoHky5YUh8/видео.html Or, like on this Hip Strengthening Workout ruclips.net/video/iSngiKU2KB0/видео.html I'll be sure to have a mobility video in the future that explains everything! Is there a certain move you need help with?
How the heck is this for beginners??? You just jumped into that first move. I guess I'll come back when I'm more advanced. I have no idea how to even get in that position, and I'm surely not ready to jump into it.
You'll really want to Foam Roll your lower body first to relieve tight spots as best as possible. ruclips.net/video/SWTQXr3etyU/видео.html THEN... try. out this video to help you. prepare for the workout up just watched😅 ruclips.net/video/MjOMH5F0H10/видео.html Try doing this video after performing Cardio for 10 minutes first.. It will help loosen up your body more. ruclips.net/video/csoK6oH3pQs/видео.html Let me know of these videos.help?
Thanks, I really like these Stretches too! Sorry you feel that way🙄 I mainly called it Beginner because it was low impact and generally easy to follow. I guess it really depends as I've taken some challenging yoga classes before compared to this, but I can see what you're saying. Looking back, I would say maybe the squat Stretch and the Alternating Cossack Squat towards the end are a little more challenging for sure. I've taken many yoga classes that have a handful of the moves in there even for beginners. This was one of my earlier pieces of content and since then, I have switched gears trying to explain my exercises a little better as I go through them. I would say on those last two Stretches, try not going as low, yet you could still mimic the movement. Was there any of these Stretches in particular that gave you some trouble? Maybe try out this one and see if it's a little easier? ruclips.net/video/MjOMH5F0H10/видео.html Lastly, this is the first Stretching video Infilmed with some actual commentary, so maybe you can give me some feedback on that too? ruclips.net/video/csoK6oH3pQs/видео.html
@@Frankwallfitness thanks for the in depth reply, I am a complete beginner in flexibility so overall this video was difficult as I hit max depth halfway through most of the moves.
@@rebelfitness6974 I completely understand, and I do appreciate your sincere feedback. I'll film my best Beginner stretching workout I can this weekend just for you, so stay tuned! And, even if you don't have back pain, this is a really good mobility routine to try👌🏼 ruclips.net/video/G-qAjqkVWAY/видео.html
That all depends on where you are starting from. The only really two challenging moves are the Single Leg Lying Hip Flexor Quad Stretch & The Half Lunge Prayer twist. Everything else is very doable, especially the pigeon as Beginner Yoga classes would have you at least try it. But I mainly said it was for beginners as all of the moves are mainly on the ground with no serious balance, other than the half Lunge, which you can drop your knee on the ground for. What move did you struggle with the most? Why don't you try this workout instead and let me know how it goes? It's a Dynamic Stretching Routine and it should feel a little easier. ruclips.net/video/MjOMH5F0H10/видео.html But to get better at this workout video you just watched..... try this 24 minute Lower Body Post Workout Stretching workout. ruclips.net/video/csoK6oH3pQs/видео.html This one is a MUST TRY if you want to get better at the workout you just tried💪🏼 I highly encourage you to let me know how these go so you can give me more feedback, is that cool?
Try this video out and let me know what you think? Its a little bit more Beginner friendly and guided. ruclips.net/video/LI9d2Xixaw0/видео.htmlsi=npu-UBYN3-AjBnAT The video you just watched I wanted to have no jumping out extremely hard balancing moves. The hardest one would be the half Lunge prayer twist at the end. With enough practice, it'll get a little bit easier. Try the other video and let me know what you think?
Have you ever tried any mobility routines before? They are not your average workout, but extremely effective for enhancing your range of movement. Did you finish this workout?
Hey Bob, I can understand where you are coming from. I know some of these moves can be tough. The main reason I called it a Beginner Mobility routine was that there are some Dynamic Stretches that mainly have you either sitting on the ground or you are standing on both feet. And plus, at least you can have something to work towards. I do want to challenge you to be your best💯 Which ones did you have a hard time with when you tried this workout? How could I make this workout better for you? I know that Single Leg Lying Hip Flexor Quad Stretch can be tough. This was an older video of mine that didn't have commentary, so I would love for you to checkout this newer video instead and let me know what you think? ruclips.net/video/csoK6oH3pQs/видео.html It will help make the video you just watched a little bit easier. If this workout was something you wanted to do, but felt like it was too difficult or challenging, I do have an easier program that can help you move better. It's called Beginner Bodyweight Basics. I'm just launching it today! (Finally after 4 years of trying to create the right program🙏🏼) It will be the first program released in my very first Beginner Friendly Bodyweight Course. It will have continuous updates to many Beginner Training Programs that only require your own Bodyweight. The Best Part about it is the Lifetime Access to the Members Only Discord Channel where you can ask us questions, leave us a message, or just chat and hangout with us 24/7. We would love to have you as a part of the family so we can help you with anything that you may be struggling with🙏🏼 🔽Join The Family & Learn How To Workout🔽 bit.ly/BeginnerBodyweightBasics
Which ones are you struggling with? I just called it Beginner since there was no heavy impact on a few moves, but I can understand how tough they can be. Try out this 10 Minute Beginner Dynamic Stretching Workout instead and let me know what you think? ruclips.net/video/LI9d2Xixaw0/видео.html I use commentary on my newer videos as my old ones I started with were music only. If you still need any help, let me know what you are struggling with so I can share some other videos I have to help💪🏼 Also, if the Pigeon Pose is too hard, try out the Half Pigeon on an exercise bench instead. ruclips.net/user/shortsBnGL2HNYh40
What part of the workout was hard for you? I tried to make this workout something that you could build up to as some of these moves were in yoga classes I tried for the first time. I really did try and make an easier routine recently that might feel better than the video you just tried. Check this one out. It's a 10 Minute Dynamic Stretching Routine ruclips.net/video/LI9d2Xixaw0/видео.html How could I have made the video you just watched more Beginner Friendly?
Your feedback Rowland can help make the channel better🙏🏼 So I do appreciate you watching it and commenting on the video. This was one of the first mobility videos I made for clients of mine to add in to their routines. But I am always open to more ideas.
Thanks Shawn! If you liked that one, this one has only a handful of Stretches in it, but is much more informative. ruclips.net/video/csoK6oH3pQs/видео.html Let me know if you try it out and what you think about it💯
You are welcome! Mobility is Longevity💪🏼 If you liked that one, try this one out and see how it feels?. It's a little longer, but it's great to do after lower body workouts, especially if you go walking & jogging occasionally. ruclips.net/video/csoK6oH3pQs/видео.html
It took me 28 years to learn about mobility training. It feels like I've only just begun to really understand my own body. Great workout, thank you for sharing!
Thanks so much for commenting and doing the workout💪🏼
Here's another 15 Mobility Workout that can help too!
ruclips.net/video/wlmKhdCqHj4/видео.html
Man.... you and I both...It took. me 26 years to learn about it! I just turned 37 and I have to perform so much more mobility now more than I ever have.
I actually. just got back from Germany and tore up my knee... again😥 So, I can completely relate right now more than ever how important mobility can be.
Also try giving this Lower Body Foam Rolling Video a shot to before using your legs for anything👌🏼
ruclips.net/video/SWTQXr3etyU/видео.html
Same here. Turning 28 in less than a month and I feel like I've rediscovered my body.
Thanks for this. Today was my first time hearing about mobility training and I found your video. I was able to get through 12 minutes today. I will try to get further tomorrow. I'm excited about this. I'm in my early 30s and my body has been feeling old. I hope after I keep trying I'll feel some improvement with my back pain. Thanks again bro
Hey Vic, you are absolutely welcome.
Before you try this video again, try this 10 Minute Dynamic Stretching Routine next as it's a little easier.
ruclips.net/video/LI9d2Xixaw0/видео.html
Then, Try my Back Pain Mobility Workout
ruclips.net/video/G-qAjqkVWAY/видео.html
Feel free to comment on this two videos and let me know how they went?
Try giving your body 2-3 days in between from repeating the video you just watched so you get a little time to come back a little stronger for the next workout.
Even doing a 10 minute walk like in this treadmill warmup can help loosen you up so you get even more out of your mobility training👌🏼
ruclips.net/video/kIfDGtrJGU8/видео.html
Thanks!
You are absolutely welcome! If you liked this one Jose, you could also try this one after a lower body workout. It's a bit long, but totally worth it💪🏼
ruclips.net/video/csoK6oH3pQs/видео.html
And before you start a workout, you could try out this dynamic stretching routine.
ruclips.net/video/MjOMH5F0H10/видео.html
These stretches were spot on to hit all of spots I have needed to unlock!
I'm so glad these Stretches helped🙏🏼
If you liked that workout, I'm sure you might like this one too👌🏼
ruclips.net/video/MjOMH5F0H10/видео.html
Great mobility workout! Sucks while doing it but feels amazing after!! I tried this a few days ago. Definitely adding it into my workout regiment.
Haha, I agree😅 I actually just did this one for the 4th time now. I'm trying to practice making this routine harder coming up with new moves👌🏼
Bro, should I do this on a leg day or just everyday? Before a workoit
I personally would try this after a leg workout. But, it's not bad trying it a few times a week. You don't have to do it everyday.
I would probably recommend Foam rolling your legs first using this video.
ruclips.net/video/SWTQXr3etyU/видео.html
And if you wanted to, you could do the mobility routine you just watched. As long as nothing is too sore, I don't think it's a bad thing for daily mobility💯
A Full Body Warmup like this would be great before a leg workout also.
ruclips.net/video/yO4GhI6Xv8Y/видео.html
Or even a dynamic stretching routine like this too if you're feeling tight.
ruclips.net/video/MjOMH5F0H10/видео.html
Lastly, this is a perfect post workout Stretching Routine to use as well after lower body training.
ruclips.net/video/csoK6oH3pQs/видео.html
This music is nice. Can’t wait to try it when I get home
Awesome🙌🏼
If you end up liking that one, definitely try out this one too and let me know how it goes💪🏼
ruclips.net/video/MjOMH5F0H10/видео.html
thank you
You are very welcome! I am so happy to help😀
Ohhh my goodness, I’m so happy I came across your fitness channel. I’ve been following your beginner treadmill interval and Yoga stretches for over a week now, just to test if you’re for real😅. I’m now a full fan of yours and do your exercises everyday😅 May God continue to bless your craft and attack many more people into your space, Amen
Thank you so much Motshabimahlats🙏🏼 I really appreciate it!
Here's a great Beginner Lower Body workout to help strengthen your legs as you start to improve your Cardio & Mobility💪🏼
ruclips.net/video/DrOTSHyMbMg/видео.htmlsi=gRdv7lEU8B-5ARS7
This was one of the most effective stretches I felt.
Thank you so much! I really loved making this one for my clients and I, it's one of my go to routines that I will pop up on my phone or television and do it at home💪🏼
If you liked that one, I'm sure you'll love this one👊🏼
ruclips.net/video/MjOMH5F0H10/видео.html
You can use this dynamic stretching routine before a workout, but it's also great to do whenever you want👍🏼
Lastly, this is another one mainly for your hips.
ruclips.net/video/wlmKhdCqHj4/видео.html
I appreciate you watching these videos🙏🏼
If you ever have any more questions, please never hesitate to ask✌🏼
This is just what I need right now. After almost 2 years of doing nothing this can be my starting point. Subbed.
I'm glad to have you here Pedro!🙏🏼 Definitely try out this Full Body Beginner workout next.
ruclips.net/video/5k9BS0toc7g/видео.html
If you liked this mobility workout. I'm sure you'll like this Beginner Dynamic Stretching too!
ruclips.net/video/MjOMH5F0H10/видео.html
thank you for the great video! i love that you include little tips on the bottom
If you liked that one, try this one where I have commentary to guide you along💪🏼
ruclips.net/video/csoK6oH3pQs/видео.html
Thanks 🙏 that was amazing 🤩
Hey Hadeel! Thanks so much🙏🏼
This next Workout is a little longer (24 minutes), and only has a few main stretches.
But, I would love for you to try it out next and let me know what you think?
It's a really good routine to add in if your legs are feeling a little stiff or if you just want to improve your lower body flexibility.
ruclips.net/video/csoK6oH3pQs/видео.html
Even more importantly to help make that workout easier if you try my Lower Body Foam Rolling routine as well.
ruclips.net/video/SWTQXr3etyU/видео.html
This is good to do before any lower body training routine.
If you try these, comment on the videos and let me know how they go?
I have some BIG news dropping tomorrow, so please stay tuned😁🙏🏼
All right I will try to exercise tomorrow, it’s very necessary for my muscle and I’ll inform you with the results .. really I appreciate it 🙏💪🏼💪🏼💪🏼💪🏼💪🏼
@@hadeelfageeh1396 That's exciting! I look forward to seeing how it goes🙌🏼💯
🙌👍🏼
That was rough! Great video
Thanks Leon! It was for sure challenging💪🏼
If you need something a little easier from time to time, try giving this 10 minute Dynamic Stretching video a go💪🏼
ruclips.net/video/MjOMH5F0H10/видео.html
I can’t even! This didn’t even feel like 20 mins! I absolutely loved it!
Damn Layla, that's awesome🙌🏼 Well if that didn't feel long, maybe after your next lower body workout you could try this Stretching Routine.
ruclips.net/video/csoK6oH3pQs/видео.html
(It's over 20 minutes, so hopefully it doesn't feel long either😅)
If you need a lower body Cardio Workout to try, give this one a shot.
ruclips.net/video/NZ_SXeBlVa8/видео.html
If you're looking for more of a bodyweight lower body workout, this is a good one too👌🏼
ruclips.net/video/vWoPkU2g2No/видео.html
@@Frankwallfitness thank you! I will definitely check these out! I appreciate the suggestions
Frankkkk brother that was awesome im 350 plus
On a journey to shed these pounds after that stretch routine i feel like i can go run the 40 yard dash in 4.2 seconds lol. Keep up the good work you are changing lives.
Ryan, thank you so much for stopping by and sharing your message.
I'm pumped and excited to help you get from your 350+ and knock off at least 100lbs.!
The journey will be long and hard, but I will be here to guide you every step of the way.
You got this man!💪🏼💯✌🏼
Great video!
Thanks Man, I've done this 3 times now, I feel sooooo much looser😀
Just what I needed! Thank you!
So Glad you enjoyed the workout Ellie!👐🏼
When you get a chance, let me know what you think about this Full Body Dynamic Stretching routine next🙏🏼
ruclips.net/video/LI9d2Xixaw0/видео.html
This is great brother
I appreciate it Elvin! It's one of my favorite mobility routines I ever made on the channel💪🏼
If you loved this one I think this one will help you out just as much as well.
It's a 15 Minute Mobility Routine Focused on loosening up your hips👌🏼
ruclips.net/video/wlmKhdCqHj4/видео.html
Amazing routine thank you very much!
You're absolutely welcome🙏🏼
If you enjoyed that workout, I think you might like this Dynamic Stretching Routine as well👌🏼
Here it is:
ruclips.net/video/MjOMH5F0H10/видео.html
Wonderful
I'm glad you enjoyed the workout! If you liked that one, I'm sure you'll like this one too💪🏼
ruclips.net/video/MjOMH5F0H10/видео.html
awesome
Glad you enjoyed the workout Cesar🙏🏼
If you liked that one, you can try this one next. It's only 10 minutes, but it should just be a little different💪🏼
ruclips.net/video/LI9d2Xixaw0/видео.html
Awsome👌thank you.
You are very welcome! I'm glad you enjoyed the video.
If there's anything else you still need help with or you'd like to see, please, never hesitate to ask💪🏼
Every like, comment, & share GREATLY helps out the channel💯✌🏼🙏🏼
FrankWallFitness really appreciate you🙏
Perfect!
This is how you will stay loose for your soccer matches💪
Your workouts help a lot of people so much I’m one of those people keep it up!
Thank you so much! If you have tight quads or hips, you could try out this workout also and let me know what you think?
ruclips.net/video/csoK6oH3pQs/видео.html
Thank you so much for trying my workouts🙏🏼💯✌🏼
Love it mate!
I appreciate it man, I even did this one again myself. I need this mobility too😅
Did this before my workout and I feel so good now. will be watching this video before every workout
This is so awesome! If you liked that workout...I think you'll Really like this one too!
ruclips.net/video/wlmKhdCqHj4/видео.html
Maybe try Alternating between the two and let me know what you think?
#goals! Thanks for the motivation!!
You are so welcome👌🏼 I'm making sure no one gets left behind💯
Loved it! This felt amazing.
Thanks so much Karley, I really appreciate it!
If you loved this workout, I think you might like this one too!
ruclips.net/video/MjOMH5F0H10/видео.html
And when you're finished with that one and you want to work on your lower body flexibility, I have a simple flexibility workout that's on the longer side, but it's more guided than some of my other videos with just the music.
Try this one out too and let me know what you think?
ruclips.net/video/csoK6oH3pQs/видео.html
Just did the flow this morning and my legs burn! I did notice a difference after this flow! Thank you!
That's so awesome Victor!
This one has a little less movement, but it will for sure loosen up your body👌🏼
This is a great Stretching Routine after a workout for your lower body.
ruclips.net/video/csoK6oH3pQs/видео.html
I followed this workout almost everyday last year because I wanted to improve my mobility. I wasn't super flexible but I did most of the workout without struggling that much. I had to stop during the final quarter of last year due to reasons.
So now I'm back to doing this workout again after stopping for 8-9 months and holy craaaapp this workout made me realise how much my mobility has worsened because every stretch was definitely a struggle - it was really difficult for me. Hoping to get back to how it was before and get even better from there 😤🙏
Hey Shin, happy to hear you are back on track.
What you are experiencing is just called life.
Things happen, & other events may take priority at times over your health.
But the cool thing is, your are back and you remember how good you began to feel when your body improves.
You'll get there again💪🏼
Feel free to mix things up with another dynamic stretching routine like this to help you loosen up👌🏼
ruclips.net/video/LI9d2Xixaw0/видео.htmlsi=mAbNIwpWf5kRu9kl
We need to do all this mobility before workout or just some mobility workouts for particular body workout
Not all of the time. This workout is good to do after a workout or on its own when you feel like it.
I like using this workout before a workout.
ruclips.net/video/MjOMH5F0H10/видео.html
Make sure you are Foam Rolling your lower body as well.
ruclips.net/video/SWTQXr3etyU/видео.html
This is an INCREDIBLY USEFUL video!! Thank you so much! This is exactly what I needed. I'm currently uin a slump and trying to get back on track and this video is going to be part of my weekly routine from now on. I will be going to search further to see if you have any similar training you have to sell now :) Thanks again!
Thanks so much! No paid programs..yet... a lot is in the works💪🏼
Try this one out too as I coach you through it.
ruclips.net/video/csoK6oH3pQs/видео.html
And I really like this one too
ruclips.net/video/MjOMH5F0H10/видео.html
Today was my first day trying a mobility workout! This was awesome!! I’ve only just become fully vaccinated so I’m easing back into my gym workouts. As a teacher they have us sitting way too long nowadays. Thanks for posting this!
Hey Scott, this is awesome! Which vaccine did you get?
I got the Johnson & Johnson one shot, and fortunately, no Side effects other than a really sore delt for 3 days😅
Did you have any synptoms or felt different after getting the vaccine?
Yes, this routine will certainly Help improve your mobility for sure!🙌🏼
Holy shit man that was fantastic. Thank you!! I feel amazing.
Bad ass Emma! If you liked that one, I think you might like this one too💪🏼
ruclips.net/video/MjOMH5F0H10/видео.html
In the pigeon i can't bring my leg at 90 degrees, also those knee bend crossovers i real felt i have to work on my hips, thank you!
Hey Frederick! You might try using a bench and start with this Half Pigeon.
ruclips.net/user/shortsBnGL2HNYh40?feature=share
Then you can progress to the full pigeon.
ruclips.net/user/shortsua-jw85NxjA?feature=share
Here's another workout thats you can try to help loosen up your hips.
ruclips.net/video/wlmKhdCqHj4/видео.html
Then you can give this one a whirl, which has a pigeon pose towards the end. It's a 10 minute Dynamic Stretching Routine.
ruclips.net/video/LI9d2Xixaw0/видео.html
Lastly, this one is a bit harder, even though it only has a handful of different moves. If you can master this one, you will be SUPER flexible😁
24 Minute Lower Body Stretching
ruclips.net/video/csoK6oH3pQs/видео.html
@@Frankwallfitness Thankx, keep up the good work, i appriciate it!
Great video! I felt stretching in places I haven't felt since I ran track in high school 20 years ago! Thanks! How many times a week do you recommend doing this routine?
That's awesome! I honestly feel you can't overdo Stretching, so twice a week would be pretty good💪🏼
We have to think, if we make it to 80, 90, or even 100 years old, how will we be moving and feeling?
That's why it's so important to stretch and perform mobility as often as we can💪🏼
If you liked that video, you may enjoy this 15 minute Stretching Routine also.
ruclips.net/video/wlmKhdCqHj4/видео.html
And lastly, I do have a 20 minute Hip Strengthening & Stretching Routine also.
ruclips.net/video/ZMVW0GzZTpI/видео.html
You could literally altenate each of these Routines for 3 days and repeat them all again for 6 straight days, taking one day off.
One of my clients does 45 minutes of yoga 4 days a week in addition to his 5 days of 60-90 minute strength & resistant training who is 58 years old.
He's more flexible than I am😅
Love these at home workouts...no equipment required!
That's the best part about them😀
Fantastic routine, not been in a gym for years and just started going again. PT was saying I need to focus on mobility before lifting weights ideally, got dodgy knees and I’m incredibly tight!
How often should this be done each week and how long till you can really see the benefit?
If your knees aren't the best, try Foam Rolling the lower body first to help decrease tightness and improve some range of motion.
ruclips.net/video/SWTQXr3etyU/видео.html
Next, you could give this Knee Pain Workout a shot. You'll need a thick resistance band which I did not describe in the video until the end, as the Terminal Knee Extensions will help strengthen your knees a lot.
ruclips.net/video/Gl0ugmrcJXs/видео.html
Lastly,..if you already did this video, great! Its on the harder side for beginners, but this next workout only has a handful of lower body stretched, but will GREATLY increase your lower body mobility and flexibility.
ruclips.net/video/csoK6oH3pQs/видео.html
I feel with these Stretching/ Mobility workouts you can notice improvement in as little as one workout to within just a few weeks.
You could add this into your routine a few times per week. It's kind of hard to overdo Stretching if you're doing it safely and not constantly maxing out past your limits👌🏼
If you try out some of the other routines, let me know how they go!
@@Frankwallfitness awesome, thank you for the detailed reply. I loved some of the stretches but will try the others. I’m thinking of doing a month of stretching before even starting on weight based exercise.
That sounds like a good plan💪🏼 You could even try finding a yoga studio and getting in a few sessions a week there to help get more comfortable with your body.
Here's also another Full Body Dynamic Stretching Routine you can try👌🏼
ruclips.net/video/MjOMH5F0H10/видео.html
@@Frankwallfitness I'm doing these stretches daily at the moment, feels amazing! Knee pain has actually decreased after doing the mobility stuff. Can only think that some of the knee pain was a result of tightness in my legs!
It's crazy how that works out!. Glad to see you moving better. Being pain free is a blessing and we don't always know it.
All of that mobility is the best insurance policy to keep your body healthy💪🏼
I heard about static and dynamic stretching. Which is better for before or after workouts?
Hey Cassandra, great question!
Personally, I generally tend to use more dynamic stretches before I workout. After I workout, I use more static stretches & still use some light dynamic stretches combined together depending if I'm working through a ceratin tight spot.
For the routine you just watched, that would be more of somethign I would add in at the end of my workout. Thats where I like to slow my hear rate down, hold stretches a little longer working to feel as relaxed as possible.
I personally favor dynamic stretching more before I get started training as it helps increase the range of movement. Here is a Dynamic Hamstring Stretch I just uploaded minutes ago.
ruclips.net/user/shortsSjMwzNgEJug?feature=share
I really like static stretching at the end because to me it is more of a cooldown movement where I am trying to soothe and calm my mind & body.
But hey Cassandra if you do not mind, I would really love your help!
So, here is my take on a 10 Minute Dynamic Stretching Rotuine you can perform before a workout.
ruclips.net/video/MjOMH5F0H10/видео.html
It's one of my older videos so I do not have commentary on it, but, you can let me know how it was if you try it by commenting on the video? (I check/ repsond to EVERY SINGLE one of my comments!😁)
Another option would be to Perform Some Foam Rolling. This is a nice alternative/ addition to dynamic stretching as it helps stimulate blood flow to your muscles and massages them to prepare them for movement. Foam rolling before your dynamic stretching routine would make it even more effective.
16 Minute Lower Body Foam Rolling
ruclips.net/video/SWTQXr3etyU/видео.html
Lastly, This is probably my favorite stretching video to date if you have just finished working out your legs.
It's a 24 Minute Post Workout Lower Body Stretching Routine.
ruclips.net/video/csoK6oH3pQs/видео.html
As you can see there, even after a workout I tend to add dynamic stretching into some static strecthing based movements as it really helps me slwoly decrease the tension of those tight spots. The rocking back and forth really helps me open up the stretch of a muscle a little further.
The main time I do most of my static stretching would be in yoga as we hold poses for 2 or 3 minutes sometimes. But even then, we are still doing some flow style movements making it a little dynamic. Plus, when I feel stuck or a little stiff in a movement, I always add in some rocking movements to help open up the stretch I'm in.
Does this help?
I will probably do a video on this topic soon, so, I appreciate the idea!
Let me know if you have any other questions and I would be more than happy to assist you!💯💪🙇♂️
@@Frankwallfitness oh wow, thank you for taking the time and writing back! I will definitely try out the stretches you mentioned
🏋🏽♀️🔥
Thanks for your support Ace!
After years of abusing my body, skiing accident, torn rotator , bike accident ,back surgery. I never gave up weight training or biking. But I was always afraid to stretch because it hurt. I continued weight training during in my home and this year that I retired. I have noticed my mobility is diminishing. I am committed to working on that and thank you for this video . it hurt so good haha!
Oh man.... you're like me!
Try out this routine and let me know how it goes?
It's the only one I have made to date that I actually Coach you through the first half of the workout.
Lower Body Post Workout Stretching
ruclips.net/video/csoK6oH3pQs/видео.html
Don't give up on winter activities...I mean.. I'm not encouraging you to do it or go against doctors orders.... but I definitely never want you to stop living your life to the fullest.
I tote my miniscus (again) and have been rehabbing through it without surgery.
Check out this video if you want your lower body ready for the slopes again.
Knee Pain Workout
ruclips.net/video/Gl0ugmrcJXs/видео.html
And always Foam Roll too✌🏼
Lower Body Foam Rolling
ruclips.net/video/SWTQXr3etyU/видео.html
I would do that workout every other day until. you're feeling good again.... and my upper body foam rolling video as well.
Upper Body Foam Rolling
ruclips.net/video/_VrIRBDx4y0/видео.html
hey frank i am new to calisthenics and i feel i not the most flexible or mobile person and google results are really confusing so what is flexiblity and what is mobility? and what should one do for better callistenics?
Mobility is the ability to move, or move freely. Foam rolling for example, helps provide fresh oxygenated blood to the muscles so you can move better and more fluidly. One move for example is the Squat stretch, which helps improve your mobility. If you combine that with massaging your glutes/hips with a massage ball, that will help you sit into a squat easier, improving your mobility.
Flexibility is the range of motion for a particular joint. Dynamic stretching for example is a type of exercise that will increase your flexibility. Walking while kicking one foot Opposite to your hand, or walking and pulling your knees to your chest, are a few types of dynamic stretches that can greatly increase flexibility.
You also have Static stretching, which I prefer to do after workouts, which is holding stretches for a long period of time, such as bending over to touch your toes, and holding that stretch for 10 or 15 seconds. If you wanted to turn the toe Touch to a dynamic stretch, you would reach down and touch your toes to share its mildly uncomfortable for 1-2 seconds, and then ease out of the movement.
For better calisthenics, the best exercises are handstand pushups, pullups, bodyweight rows, pushups, squats, lunges, reverse crunches and leg raises to name a few. You can ultimately work on your range of motion in the exercises to get a deeper stretch in the movement, which will work your muscles more efficiently.
@@Frankwallfitness and twice or thrice a week of this is good enough right?
This workout a few times a week should be plenty for starters. Or you may try it once, and then try my other stretching workout.
ruclips.net/video/wlmKhdCqHj4/видео.html
Thanks man! Just did this after a 2 hour workout and now I feel Like I could go on for another hour or five 😂
That's whats up Carvey! Super pumped to hear about that💪🏼
I release new videos every Friday at 8pm.
You're in luck, because since that video 5 months ago, I'm releasing another 20 minute mobility workout. Definitely look out for it and turn on post notifications so you don't miss out on my latest uploads. This is it down below.
ruclips.net/video/ZMVW0GzZTpI/видео.html
In addition to that one dropping, here's my other 15 minute mobility workout I have👌🏼
ruclips.net/video/wlmKhdCqHj4/видео.html
Lastly, definitely use a foam roller too if you haven't already like in this video here.
ruclips.net/video/SC5qdLxSPsE/видео.html
Thanks so much for your video! I think it was a great level for beginners which is tough to find. (i am not a beginner to working out, but am to mobility).
I have a couple of suggestions that I think would make the next video even greater! For some of the exercises that you do on both sides, make sure to show the "business side" of the workout first so people can see what you're doing better. A few examples where this applies are: worlds greatest, half pidgeon, and half lunge prayer hands.
Also, I think it'd be great to include some text that explains how to do the movements with proper form. For example, with the half pidgeon, I wasn't exactly sure where my knee should be relative to my hip, and my ankle relative to those. I also wasn't super sure where I should be feeling it. With these yoga type poses I often am left wondering if I'm feeling the stretch in the wrong spot so telling us where we should feel it is super helpful!
Lastly, for some of the movements where beginners may not be able to go as far as you do, briefly showing/explaining what the transitioning stretches look like before we fully get there would be amazing. For example, with the squat stretch, I am unable to do a full slav squat like you, so I found myself wondering how to make it into a stretch rather than a static squat. A lot of trickiness regarding how far apart to put the feet and how to angle them and how flat the back should be and such.
Thanks again for uploading videos and I hope to see more!
I sincerely appreciate all of the feedback! It is super helpful to guide me to produce more content that you would enjoy.
You for sure found one of my older videos as my newer style of content I am trying to explain things a little differently.
I generally now will talk the first half of the video through so you can understand it easier, and then the second half of the video I will just do the workout with the music turned up a little bit.
This one is a little longer and is good to do after a lower body workout.
Try this stretching routine out and let me know what you think?
ruclips.net/video/csoK6oH3pQs/видео.html
For the longest time I knew and practiced the three components to fitness: strength, cardio, and stretches
I'm sorry, but I have to know, what is the difference between flexibility and mobility? And why is mobility important?
I have such a deep desire to expand my fitness horizons, presently, and for the future. Presently, to begin pistol squats, and for the future, kickboxing. Thanks so much, Frank 😀
Flexibility and mobility are related concepts, but they have different meanings.
Flexibility refers to the ability of a muscle or group of muscles to lengthen or stretch passively. This means that flexibility is the range of motion that a joint can achieve when an external force (such as gravity or the assistance of another person) is applied to move it through that range.
Mobility, on the other hand, refers to the ability of a joint to move actively through its full range of motion. This means that mobility is the range of motion that a joint can achieve when the muscles surrounding that joint contract and produce movement.
In other words, flexibility is a measure of how far a joint can move passively, while mobility is a measure of how far a joint can move actively.
Both flexibility and mobility are important for overall health and fitness. Flexibility helps to prevent injury and improve posture, while mobility helps to improve performance and functional movement patterns.
Keep working on both to maintain a healthy and active lifestyle💪🏼
@@Frankwallfitness Thanks so much 💯 I had to read about mobility a couple of times before it clicked, then I had the "ah-ha" moment...thanks again 🙏
Would you recommend this before or after workout? I am a beginner for mobility exercise and would love to know your opinion
You could try it after your workout or once you have warmed up a little. If for whatever reason this one ends up being too hard, try out this Easier Dynamic Stretching Routine.
ruclips.net/video/MjOMH5F0H10/видео.html
If you're able to perform the workout you just watched and are feeling stiff, but have the strength to do it, I would recommend Foam rolling first, then trying the mobility routine.
ruclips.net/video/SWTQXr3etyU/видео.html
This is a 16 Minute Lower Body Foam Rolling Video that will help loosen up any tight spots below the waist👌🏼
If you try these, let me know how they go?
Toonice feell relaxed before doing any work 😂its like warmup but u get relaxed..
That's awesome Aman! If you liked that one, you might like this 15 minute mobility routine also💪🏼
ruclips.net/video/wlmKhdCqHj4/видео.html
Of course sir why not..
For the single leg lying hip flexor quad stretach, is lying down more important or having your bent knee touching the floor. If you are having difficulty the first time which should you prioritize? You said if one cannot lie down completely, I can lean back as far as I can, but if I cannot lie down is ti more important that my quads/hips (either side) are flat on the floor?
Great Question! I would not worry about lying down at first, just try and lean back as far as you can. You can try leaning over to one side with your forearm with the other hand on the floor to support. Then slowly trying to rock back and forth going between using your forearm and your hand.
You can also substitute that Stretch for this more Upright version if your Quad & Hip is too tight.
ruclips.net/user/shorts2g2P529dTH0
Sometimes, as you're getting a little better, and you can get your back towards the ground, you can have your Thigh come up a little bit as it's challenging at first.
I needed this.
At 41... I am just now waking up to the vital need for mobility.
You can lift and do all the pull-ups in the world... but it's all pointless if you can't move.
🤙🏾
Hey Otis, I started realizing this already 15 years ago.... I'll be 40 in just a few years myself so I feel you on that!
If this one was a little too challenging, you can try out this 10 Minute Dynamic Stretching Routine and pair it with the video you just watched to help out a little bit more💪🏼
ruclips.net/video/LI9d2Xixaw0/видео.html
@@Frankwallfitness Awesome. Thanks Sir. I will definitely put this to use.
This journey is just beginning for me but I foresee it being priceless in the end.
Thank You Again
Thanks for commenting and stopping by,..In really appreciate it🙏🏼 Keep me posted on how your journey is coming along and if there is any other helpful content I can make for you.
We are in this together👊🏼
Hello friend, can this routine be applied before training?
I would rather you perform a routine like this pre-training instead.
ruclips.net/video/SC5qdLxSPsE/видео.html
That routine above will help get better bloodflow into your muscles, allowing you to perform and move better in your workout.
This routine you see here would be better after a workout when your muscles are more warmed up to help increase flexibility.
Studies have shown sometimes too much static stretching can decrease your performance in max power output if performed before a workout.
It would be better to try a dynamic stretching routine instead, which I will be releasing one in the second week of January next year💪🏼
I hope this makes sense?
Let me know if you have any other questions and I'd be more than happy to help💪🏼
🙏🏼👏🏻
Thank you so much for your support! I'm glad you enjoyed the video🙏🏼
Hey, so when are we supposed to do this mobility workout, I've been trying to do the follow along workours like the 10 min beginners abs workout and 10 min beginners full body workout in one go evry alternative day.
I do the beginner full body workout first and then I do the beginner abs workout. So when do you think I should do this mobility workout and and how often should I do it?
The best part about this workout is you can do it anytime! 2 or 3 days per week should be fine. The worst thing that can happen is that you'll get more flexible😀
I generally like performing this routine after the other workouts, so I will generally do it at the end of my training sessions.
Yet, if you wake up one day and feel really stiff, it's not a bad idea to do this before a workout. You'll definitely feel better during the workout for sure. Then, as an added bonus to get even more flexibility is to pair this with my other stretching routine.
ruclips.net/video/wlmKhdCqHj4/видео.html
You could do these two routines back to back by themselves on a Sunday to keep loose, you could also do one before and one after a workout 2 or 3 days per week to start.
If you get into a normal routine, you could even do these every morning. It all depends on how flexible do you want to be💪🏼
Although, if something is feeling really really tight or you have sharp shooting pain, try and back off the intensity of what you're doing. Try and foam roll or massage the muscle a little bit. Massaging an area will help get blood flow and circulation to an area helping it stay loose.
I hope this information helps🙏🏼✌🏼💯
@@Frankwallfitness Ok thanks, I'll consider this for sure✌️
Good news! Keep me posted on your progress💪🏼
@@Frankwallfitness Ok I know I said is would do this and I tried it, but this is too hard and looks simple to do than it actually is. The thoracic spine rotations were so difficult and "the greatest" is making my wrists ache. All these positions are so hard, how can this be a beginner level workout, no no no !!! I mean you're already breaking your hip by spreading your legs in opposite directions and then your hand goes somewhere - under one of your legs or something 😨😨😨😨
I'm just dead honest here, no hard feelings but this definitely doesn't seem a beginner level workout. Sorry man
Parth Pardeshi Hey Parth, I appreciate the feedback. From the sounds of it, your body is very stiff.
Your upper and lower back could use some foam rolling to help massage it, I have clients in there 60's and 70's performing the Thoracic Spine Rotations. You just need to go slow, and work on the range of motion.
Have you ever used a foam roller before?.. It's absolutely mandatory you should use that before starting this routine.. Click on one of the links to a foam roller on my decription so you can purchase one.
amzn.to/2NFLOwR
These are exercises I privately use for my one on one coaching clients, like this one.
instagram.com/p/B4n-oJflOTr/?igshid=1jg8omflnbh9
That will show you how to foam roll. That will help loosen up your back, get fresh oxygenated blood to your back and help improve circulation so the body can bend, twist, and stretch easier.
It's a beginner routine as the moves are simple, your body is just tight getting into some of them.
Have you ever fallen down on the ground and landed on your wrists?
The best part about tightness or pain in a certain area of the body is that it lets us know what we need to work on.
What you need to do then is just start with just the first 4 moves for one minute each, that's it. After you master one move, start adding one more move, don't worry about completing the whole video just yet.
Don't try the whole routine right now, just start with the first 4 moves. Master those, and repeat each of those 3 times each.
Did you see the Cat/Cow? See how I shifted my hands upside some and brought them back to normal? That will help stretch out your wrists. Try placing your hands down on the ground stretching them In different positions. Also try performing wrists circles. Rotate your wrists in 20 circles in one direction, and then 20 seconds in the other direction.
After you loosen up your wrists, when you get to the World's Greatest, your wrists should be the least of your issues and you should now find you'll really feel the stretch in your groin and inner thigh.
After foam rolling your back, the Thoracic Spine Rotations should feel easier.
Try and give that a go what I recommend and see how you feel?
Everything will take work, but you can get better at this.
If you're still struggling, I do offer one on one coaching where I send you a customized plan with videos of EVERYTHING so you know exactly what you need to do for your own level of fitness.
Even my most basic routines can be very hard for some people, some of us are just a little tighter than others, and that's ok.
Let me know if this all makes sense? Let me know if some of these stretches feel better after you tried foam rolling and then let me know if there's anything else you're having a hard time with so I can help you with that too💪🏼
I need a beginners version of this XD
Hey Ana, I will definitely work on that!
Maybe try out this one and let me know what you think? It's only 10 minutes long.
ruclips.net/video/MjOMH5F0H10/видео.html
Now, this one is a little bit longer, but I guide you with instruction on what to do. (plus my dog Arlo makes a ♥️ly appearance in the video😊)
ruclips.net/video/csoK6oH3pQs/видео.html
Curious if you remember what music tracks are playing during this?
I got you👊🏽
Octarily - Chill Trap Beat
ruclips.net/video/J3VrtjFIy7U/видео.html
Vexaic & Event Horizon - Break Away
ruclips.net/video/r3d1bV6pNQk/видео.html
Static - Chapters
ruclips.net/video/MBsHo2GxZGQ/видео.html
Liquid Memoirs - Lucid
ruclips.net/video/2p-fSw4vgjA/видео.html
A Himitsu & Madi Larson - Astray
ruclips.net/video/N16KCaRNBck/видео.html
Xandra - Guardian
ruclips.net/video/vJ0l90HTddY/видео.html
I hope you enjoyed the workout🙏🏽
Just finished that one. Feel great.
I am a recreational runner, btw. Run 6x a week, and took a rest day every Monday. Is it a good time for doing this workout on rest day? Other question: what about mobility workout VS dynamic stretching? Are they interchangeable?
I definitely would recommend this even after running. You should be stretching after every run. Everytime you miss a stretch after a run, your body gets a little bit tighter and could potentially lead to injury.
I made that mistake not stretching as much as I should in my 20's.
They are pretty much interchangeable.
The Dynamic stretching is especially great before workouts, but can be done after.
Since the video you just did has more static stretching, you could do that on rest days, or even after workouts for sure.
Have you been running for a long time now at all?
@FrankWallFitness Very clear explanation. Thank you! I've been running since mid 2017, few marathons in the book. But, I only focus on running, and I am wrong not incorporating other important training (strength, stretch, etc) into weekly routine.
I'm glad you are here incorporating new routines🙌🏼😀
Knowing that, some self Massage techniques before your runs would be extremely beneficial.
I would totally try getting one of the message balls in this video.
ruclips.net/video/XDd7qdB2zIA/видео.html
The lower body exercises in there will help a lot.
I have a really good Lower Body Foam Rolling routine that will be perfect for you coming out this Friday💪🏼
Do you need to warm up first?
Hey Reshaud! If you wanted the most optimal way to perform this, I would start off with some foam rolling since this is very lower body intensive. The foam rolling will help loosen up tight muscles and prepare them for activity.
ruclips.net/video/SWTQXr3etyU/видео.html
Then, you could try this 10 minute warmup to help further increase bloodflow throughout the whole body so you will be even more limber for the mobility workout😅
ruclips.net/video/kIfDGtrJGU8/видео.html
I have been working out for years and although it shows my mobility sucks. I cannot possibly do this but I am going to give it a shot. For me personally, this is at least an intermediate mobility workout…
Before I even looked at the video, I already knew which one it was by reading your comment😅
Try this one first
ruclips.net/video/LI9d2Xixaw0/видео.html
The main reason I listed it a Beginner as it could be something to work towards without anything too too crazy... the hardest part is towards the end, but you can drop a knee if the half prayer Twist is too hard.
Also, if that pigeon pose is just tough to get into, try practicing it by massaging your hips & glutes first
ruclips.net/user/shorts4Jtq52U_U3g?feature=share
I also cover more of that using a Mobility Ball here (my favorite way to massage my glutes & hips to help release them)
ruclips.net/video/XDd7qdB2zIA/видео.html
Begin your Pigeon pose practice with this variation on the Bench
ruclips.net/user/shortsBnGL2HNYh40?feature=share
Before moving onto the floor
ruclips.net/user/shortsua-jw85NxjA?feature=share
And if you're still having trouble, this Hip. mobility video should help even more.
ruclips.net/video/wlmKhdCqHj4/видео.html
If you try ANY of this, comment on the videos, and please let me know if it helps?
@@Frankwallfitness Wow, man thank you! I really appreciate the effort and time you put into your videos. The half prayer I actually managed with ease, it’s the pigeon pose and the crotch immobility that’s giving me major issues. Actually, I can’t believe that after so many hours of working out, skipping rope and playing football my butt and crotch are so immobile! It’s somewhat embarrassing! I’m going to try this today after a workout, thank you once again! Subbed!
@@LiveinReykjavik Oh wow..intersecting! That's nice you have some good spinal Mobility.
I used to skate all the time as a teenager, and jumping down flights of stairs made my groin & hips REALLY tight.
In my early 20's I used to just finish workouts and when I was done I would just walk out of the gym & never stretch.
Happy to help and keep me posted on your progress🙏🏼
@@Frankwallfitness Most definitely will, man! Thank you once again! Totally can relate with working out in my mid-twenties without even stretching afterward. It's totally what led me to this stage of immobility. I'll keep you posted, you're truly awesome to consult with your viewers like this, keep up the good work! 🙏
Should this mobility be done before or after the workout?
Great Question! I would prefer some foam rolling first actually, like in my lower body foam rolling video.
ruclips.net/video/SWTQXr3etyU/видео.html
That will really help prepare your muscles for anything!
But, with the nature of this video since we are holding a lot more of these movements, I generally would do it after a workout.
Although, if you don't Stretch as much or as often, it wouldn't be a bad idea to use it before a workout so you can enhance your range of motion💪🏼
This dynamic stretching video here would be perfect before a workout for sure as it's 💯% focused on improving your range of movement👊🏼
ruclips.net/video/MjOMH5F0H10/видео.html
dude you killed me i cant feel my legs lol
Awesome video after all 👍
By the end of it, those prayer twists will burn like crazy😅
Awesome job on completing it though, it's pretty intense for 20 minutes of straight mobility.
After 2 or 3 months, try and see if you can do the video 2 times in a row💪🏼
Thanks again for trying the workout🙏🏼💯
Is THIS for the beginners, than I would describe my level as hopeless
Hey man, please don't feel hopeless.
I still wanted to Rourke this for beginners to get people used to low impact moves, yet, I wanted the routine challenging enough so you have something to work towards.
Maybe you could try this workout first?
It's an easier Beginner Dynamic Stretching Routine.
ruclips.net/video/MjOMH5F0H10/видео.html
Then right after you complete that, could you try this 24 minute Lower Body Post Workout Stretching Routine?
ruclips.net/video/csoK6oH3pQs/видео.html
You would be HELPING ME so much. if you could watch and try those videos, then comment on them so you can let me know how they felt?
I'm about to release a Beginner Bodyweight program that's already finished. It will be a course that I will continually make updates for.
I would love to add a 30 day Stretching Routine to it for free for course members.
Again, your feedback will help me make my future courses better🙏🏼
God Bless and please let me know if you ever have any more questions👌🏼
Considering this is “for beginners” I feel like some verbal instruction would be helpful
Hey, try checking out this video and let me know what you think?
ruclips.net/video/LI9d2Xixaw0/видео.html
That was one of my older videos which.I have since improvised.
I now only now use verbal instruction as I noticed that more was needed other than just performing the movements.
This didnt feel like beginners 🤕🤕
I know, people do say that from time to time.. Here's an easier Dynamic Stretching routine that can help you prepare for this one.
ruclips.net/video/LI9d2Xixaw0/видео.html
You can also try this Morning Mobility Workout too.
ruclips.net/video/ug-aJBHJP_o/видео.html
Let me know if those two workouts are any easier?
Lastly, try adding in this long Stretching routine after a leg workout
ruclips.net/video/csoK6oH3pQs/видео.html
Not really a beginner one ;) I wish the transitions were a bit longer.
Hey Diana, I understand where you are coming from. This was the first Mobility video I ever made on my channel. It didn't help that I was up all night working, fell asleep on the couch at my studio, then woke up at 2:30am in the morning to film this routine😅
I called it for beginners as I felt the moves were simple enough that you could over time get into them easier.
Most of my newer Workout content has a "Next Exercise" so you can know what to expect.
Try out this Routine and let me know if it's a little better for you?
It's a 15 Minute Dynamic Stretching Routine.
ruclips.net/video/LI9d2Xixaw0/видео.html
Sixty seconds is too long to hold each stretch! I felt I was going to get injured!
Hey Thanks for commenting!
So try just 30 seconds and take a break for the remainder.
Go at your own pace. If you watch other videos on my channel, you'll see that I will try and educate you take breaks and rest as needed depending on your level of exercise.
How about you try this video instead and give me feedback on this one?
ruclips.net/video/MjOMH5F0H10/видео.html
This is another 10 Minute Beginner Stretching Routine that I think will be much easier.
You are insane to start with pigeon pose on a beginner stretch without any spoken guidance over the top.
I sincerely appreciate the feedback🙏🏼 This video was shot early in my RUclips Workout journey.
As time went on I realized how I needed to speak in my videos.
If you watch any of my latest content, there is ZERO "music only" videos as I talk you through EVERYTHING😁
But since you're here, check out this video going over the Pigeon Pose:
ruclips.net/user/shortsua-jw85NxjA
If that's too hard, I like using the Flat Bench to perform a Half Pigeon Variation:
ruclips.net/user/shortsBnGL2HNYh40
Lastly, check out this 24 Minute Lower Body Stretching Routine, where.I will talk you through the Pigeon Pose as it is one of my ALL TIME FAVORITE STRETCHES💯
ruclips.net/video/csoK6oH3pQs/видео.html
I even marked the Pigeon Pose in the comments section for you just now😇
Please let me know what you think about it when you watch it.
If you thought I explained it ok, let me know?🙏🏼
bro this is not for beginners jajajaja it demands a lot of mobility hip to do those pigeons and etc
It really depends on the person. I've met some beginners that are even more flexible than me.
I think the main reasoning I put this for beginners is because it's low impact and not too intense.
Maybe try out this one and let me know what you think?
ruclips.net/video/MjOMH5F0H10/видео.html
Have you ever tried yoga before?
I can't tell what you're doing in some of the moves! I wish there was verbal direction to match the moves!
Are you just Stretching? Are you pushing or pulling? hmmmm.
Yea, this is one of my older videos.
I did change my format on my newer content such as on this ab video:
ruclips.net/video/uIoHky5YUh8/видео.html
Or, like on this Hip Strengthening Workout
ruclips.net/video/iSngiKU2KB0/видео.html
I'll be sure to have a mobility video in the future that explains everything!
Is there a certain move you need help with?
How the heck is this for beginners??? You just jumped into that first move. I guess I'll come back when I'm more advanced. I have no idea how to even get in that position, and I'm surely not ready to jump into it.
You'll really want to Foam Roll your lower body first to relieve tight spots as best as possible.
ruclips.net/video/SWTQXr3etyU/видео.html
THEN... try. out this video to help you. prepare for the workout up just watched😅
ruclips.net/video/MjOMH5F0H10/видео.html
Try doing this video after performing Cardio for 10 minutes first.. It will help loosen up your body more.
ruclips.net/video/csoK6oH3pQs/видео.html
Let me know of these videos.help?
great stretches but not near beginner level... clickbait title
Thanks, I really like these Stretches too!
Sorry you feel that way🙄 I mainly called it Beginner because it was low impact and generally easy to follow. I guess it really depends as I've taken some challenging yoga classes before compared to this, but I can see what you're saying.
Looking back, I would say maybe the squat Stretch and the Alternating Cossack Squat towards the end are a little more challenging for sure.
I've taken many yoga classes that have a handful of the moves in there even for beginners.
This was one of my earlier pieces of content and since then, I have switched gears trying to explain my exercises a little better as I go through them.
I would say on those last two Stretches, try not going as low, yet you could still mimic the movement.
Was there any of these Stretches in particular that gave you some trouble?
Maybe try out this one and see if it's a little easier?
ruclips.net/video/MjOMH5F0H10/видео.html
Lastly, this is the first Stretching video Infilmed with some actual commentary, so maybe you can give me some feedback on that too?
ruclips.net/video/csoK6oH3pQs/видео.html
@@Frankwallfitness thanks for the in depth reply, I am a complete beginner in flexibility so overall this video was difficult as I hit max depth halfway through most of the moves.
@@rebelfitness6974 I completely understand, and I do appreciate your sincere feedback. I'll film my best Beginner stretching workout I can this weekend just for you, so stay tuned!
And, even if you don't have back pain, this is a really good mobility routine to try👌🏼
ruclips.net/video/G-qAjqkVWAY/видео.html
This definitely isn’t for beginners
That all depends on where you are starting from. The only really two challenging moves are the Single Leg Lying Hip Flexor Quad Stretch & The Half Lunge Prayer twist.
Everything else is very doable, especially the pigeon as Beginner Yoga classes would have you at least try it.
But I mainly said it was for beginners as all of the moves are mainly on the ground with no serious balance, other than the half Lunge, which you can drop your knee on the ground for.
What move did you struggle with the most?
Why don't you try this workout instead and let me know how it goes?
It's a Dynamic Stretching Routine and it should feel a little easier.
ruclips.net/video/MjOMH5F0H10/видео.html
But to get better at this workout video you just watched..... try this 24 minute Lower Body Post Workout Stretching workout.
ruclips.net/video/csoK6oH3pQs/видео.html
This one is a MUST TRY if you want to get better at the workout you just tried💪🏼
I highly encourage you to let me know how these go so you can give me more feedback, is that cool?
not for begginers
Try this video out and let me know what you think?
Its a little bit more Beginner friendly and guided.
ruclips.net/video/LI9d2Xixaw0/видео.htmlsi=npu-UBYN3-AjBnAT
The video you just watched I wanted to have no jumping out extremely hard balancing moves.
The hardest one would be the half Lunge prayer twist at the end.
With enough practice, it'll get a little bit easier.
Try the other video and let me know what you think?
wierd
Have you ever tried any mobility routines before? They are not your average workout, but extremely effective for enhancing your range of movement.
Did you finish this workout?
These are not moves for beginners
Hey Bob, I can understand where you are coming from.
I know some of these moves can be tough. The main reason I called it a Beginner Mobility routine was that there are some Dynamic Stretches that mainly have you either sitting on the ground or you are standing on both feet.
And plus, at least you can have something to work towards. I do want to challenge you to be your best💯
Which ones did you have a hard time with when you tried this workout?
How could I make this workout better for you?
I know that Single Leg Lying Hip Flexor Quad Stretch can be tough.
This was an older video of mine that didn't have commentary, so I would love for you to checkout this newer video instead and let me know what you think?
ruclips.net/video/csoK6oH3pQs/видео.html
It will help make the video you just watched a little bit easier.
If this workout was something you wanted to do, but felt like it was too difficult or challenging, I do have an easier program that can help you move better.
It's called Beginner Bodyweight Basics. I'm just launching it today! (Finally after 4 years of trying to create the right program🙏🏼)
It will be the first program released in my very first Beginner Friendly Bodyweight Course.
It will have continuous updates to many Beginner Training Programs that only require your own Bodyweight.
The Best Part about it is the Lifetime Access to the Members Only Discord Channel where you can ask us questions, leave us a message, or just chat and hangout with us 24/7.
We would love to have you as a part of the family so we can help you with anything that you may be struggling with🙏🏼
🔽Join The Family & Learn How To Workout🔽
bit.ly/BeginnerBodyweightBasics
Beginner????
Which ones are you struggling with? I just called it Beginner since there was no heavy impact on a few moves, but I can understand how tough they can be.
Try out this 10 Minute Beginner Dynamic Stretching Workout instead and let me know what you think?
ruclips.net/video/LI9d2Xixaw0/видео.html
I use commentary on my newer videos as my old ones I started with were music only.
If you still need any help, let me know what you are struggling with so I can share some other videos I have to help💪🏼
Also, if the Pigeon Pose is too hard, try out the Half Pigeon on an exercise bench instead.
ruclips.net/user/shortsBnGL2HNYh40
For beginners? Nope
What part of the workout was hard for you? I tried to make this workout something that you could build up to as some of these moves were in yoga classes I tried for the first time.
I really did try and make an easier routine recently that might feel better than the video you just tried.
Check this one out. It's a 10 Minute Dynamic Stretching Routine
ruclips.net/video/LI9d2Xixaw0/видео.html
How could I have made the video you just watched more Beginner Friendly?
Your feedback Rowland can help make the channel better🙏🏼 So I do appreciate you watching it and commenting on the video. This was one of the first mobility videos I made for clients of mine to add in to their routines. But I am always open to more ideas.
Thanks!
Thanks Shawn!
If you liked that one, this one has only a handful of Stretches in it, but is much more informative.
ruclips.net/video/csoK6oH3pQs/видео.html
Let me know if you try it out and what you think about it💯
Thank you
You are welcome! Mobility is Longevity💪🏼 If you liked that one, try this one out and see how it feels?. It's a little longer, but it's great to do after lower body workouts, especially if you go walking & jogging occasionally.
ruclips.net/video/csoK6oH3pQs/видео.html