Tom Merrick | How Flexible Are You?! | Flexibility Levels @BodyweightWarrior | Uploaded October 2022 | Updated October 2024, 10 hours ago.
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These are general guidelines that hopefully provide some flexibility parameters to aim for whilst working towards more advanced positions. There are plenty of occasions where these may not apply and it is encouraged to find your own path.

~BASIC~
Palms to floor pike, deep squat, wall angel
App program - Hamstrings, Upper Flexibility (external rotation)
Training Split - Full Body
~Follow Alongs~
Squat: youtu.be/tuTjC6u03Lg
Shoulder: youtu.be/p-LoBIu_axg
Upper Body: youtu.be/k1dhHBoxsVw
Hamstrings: youtu.be/QlqfnIfOVPk
~Resources~
Hamstring Tutorial: youtu.be/QoTkxUObhtE
Jefferson Curl Tutorial: youtu.be/y_APeWo643w
Can't Squat Series: youtube.com/playlist?list=PLXi7slewxuMLeTRDInXx18Dxz2FZMEZOR
60s Squat Flexibility: youtu.be/ZHlh3pb0dDY
Split Squat: youtu.be/5Os07LknSxU
Flexible Shoulders: youtu.be/Z5ylPWZ2EAw
Beginner Hamstring Routine: youtu.be/Z9diEcFCFME
60s Hamstring Flexibility: youtu.be/lbTlv2LBRVI

~BASIC+~
180˚ Shoulder rotation, seated good morning, 20˚ BW Jefferson Curl, 180˚ long lunge, parallel horse stance, pigeon pose
App program - Iron Flexibility
Training Split - Upper/Lower, Push/Pull
~Follow Alongs~
Hips: youtu.be/KfElAgr72Vo
Loaded: youtu.be/tB2JeXlWf58
Hip Flexor: youtu.be/Z04ldN6WnRY
~Resources~
Bridge Tutorial: youtu.be/U-cBuYnVJBI
Hip Flexor Tutorial: youtu.be/cJSve88Yp4M
Pigeon Tutorial: youtu.be/2msg4jdu0vk
Long Lunge: youtu.be/qMWsSq44Z8A

~INTERMEDIATE~
180˚ shoulder flexion, 45˚ seated pancake, 90˚ active leg lift, active split holds
App program - Position specific (Pancake, Front Split, Middle Split etc)
Training Split - Position specific
~Follow Alongs~
Front Split: youtu.be/GVwqobC6pBc
Pancake: youtu.be/c6phS041zwU
Middle Split: youtu.be/mCwcedlqt6Q
~Resources~
Front Split Tutorial: youtu.be/yxoNzkQ8QNo
Pancake Tutorial: youtu.be/brynxf5TIYk
Middle Split Tutorial: youtu.be/kFUu2NLcfKc

~ADVANCED~
Full pike, bridge, pancake, front split, middle split
~Resources~
You're sick already, teach me.

MUSIC BY:
epidemicsound.com

See you in the next video!