What Is The Best Training Split For Calisthenics?! (Skills, Strength, Mass & Flexibility) Tom Merrick 2024-10-22 | What Is The Best Training Split For Calisthenics?! (Skills, Strength, Mass & Flexibility)
What Does It Take To Be A Gold Medal Gymnast | Hot Seat #4 Tom Merrick 2023-11-13 | Rhys McClenaghan is an artistic gymnast competing internationally for both Northern Ireland and Ireland. He is a double world champion on pommel horse, having won gold in 2022 and 2023, the first Irish artistic gymnast ever to win world championship gold. We catch up with Rhys as he prepares for the 2024 Paris Olympics to complete his collection of gold medals.Instagram: instagram.com/rhysmcc1YouTube: @RhysMcclenaghanGymnast ~~Sponsored By CreativeShortcut~~Logo, Animation & Edit by Creative Shortcut. Want to learn how to scale your digital media?Start Today: tinyurl.com/yuu8j8fyTim's Youtube: youtube.com/c/timbelchamber~~Listen On~~SPOTIFY: open.spotify.com/show/7KLx3ikCvaY2ZYJG4PtyKH?si=86f826654b4647a1APPLE PODCAST: podcasts.apple.com/us/podcast/the-hot-seat-podcast/id1278972195RSS: bodyweightwarrior.co.uk/blog/rhys-mcclenaghan-ep4ACCESS ALL MY WORKOUTS: bodyweightwarrior.co.uk/appMONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletterSHOP: http://www.bodyweightwarrior.co.uk/shopINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorTIMESTAMPS:0:00 Welcome Rhys To The Hot Seat0:34 Flexibility Warm-Up For Gymnastics7:18 Why Rhys Became A Pommel Specialist9:27 Rhys Tests Tom's Flexibility10:30 Should You Static Stretch Before Training?11:20 Competing As An Olympic Gymnast15:30 History Of Pommel Horse16:10 How Gymnastic Routines Are Scored17:37 How To Start Pommel Horse Training21:40 Basics Of Pommel Horse25:40 Tom Attempts A Pommel Dismount28:30 Why Basics Are Not Just For Beginners30:00 Rings Training In Gymnastics34:30 Why Handstands Are Fundamental37:00 How Gymnasts Build Strength And Learn Skills38:30 Managing Injuries In Gymnastics41:30 What Is Next For Rhys?43:00 What It Takes To Become A World Champion?45:15 How Rhys Recovered From A Torn Labrum47:10 What Inspired Tom To Do Bodyweight Training?51:36 Basics Of Floor Acrobatics56:35 The Big Fear For A Gymnast59:02 Tom Attempts A Floor Skill1:01:30 Finishing With Parallel Bars1:02:10 Why You Can't Get A Perfect 101:04:00 Basics Of Parallel Bars1:06:20 How Gymnasts Create More Grip1:08:10 Gymnastics Really Is Hard!1:08:40 Hot Takes With Rhys1:13:14 Rhys Answers Cold Questions 1:14:48 Thanks For Joining The Hot Seat Rhys!
CHOOSE YOUR STRETCHING BIAS Tom Merrick 2023-11-11 | When performing the bent leg hip flexor variations we can either target knee flexion (quad stretch) or hip extension (hip flexor stretch).For most people working on the quad first will really help the hip feel more open in extension.If you’re focusing on the hip flexor, focus on posteriorly tucking the hips by engaging the glutes.To increase the stretch, more more upright but don’t lose this hip tuck and allow the extension to come from the hip. You’re cheating yourself out of a the bias you need!Happy stretching✌️#BodyweightWarrior #EmbraceTheSuck
How Tempo Make Every Exercise More Effective! Tom Merrick 2023-11-05 | TRY MY WORKOUTS: bodyweightwarrior.co.uk/appPrograms for strength, flexibility and handstands at any level.MONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletterSHOP: http://www.bodyweightwarrior.co.uk/shopINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorTempo is one of the most important training variables to consider. It dictates the quality of the training and the effect it has. Performing reps too quickly can miss out on many benefits from increasing muscle mass, improving flexibility, conditioning connective tissue, learning new moves and more. Slow eccentrics are one of the main aspects to this but also using pauses in weak points and in stretched positions.References:ncbi.nlm.nih.gov/pmc/articles/PMC6977096frontiersin.org/articles/10.3389/fphys.2019.00536/fulllink.springer.com/article/10.2165/00007256-200737090-00004link.springer.com/article/10.1007/s40279-016-0628-4pubmed.ncbi.nlm.nih.gov/30335577journals.lww.com/nsca-jscr/fulltext/2017/09000/hypertrophic_effects_of_concentric_vs__eccentric.31.aspxTIMESTAMPS:00:00 Not All Reps Are Equal0:19 Why You Should Consider Tempo1:07 What Exercise Tempos Mean1:42 Slow Eccentrics Improve Movement Patterns2:28 Use Negative Only Reps To Learn New Skills2:57 Pauses Can Improve Weak Points3:48 How To Improve Flexibility With Any Exercise4:56 Use More Range To Build More Muscle5:23 Don't Just Count Reps5:44 Let Me Know Your Approach!
Get STRONG and FLEXIBLE With No Equipment! (FOLLOW ALONG) Tom Merrick 2023-10-24 | TRY MY WORKOUTS: bodyweightwarrior.co.uk/appTHE BEST MINIMAL TRAINING ROUTINE: youtu.be/ZLmzx9Un9gkMORE STRETCH SWEATSHIRTS: bodyweightwarrior.co.uk/shop/stretch-sweatshirtMONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletterSHOP: http://www.bodyweightwarrior.co.uk/shopINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorThis video shares an example routine from the "The Best Minimal Training Routine" using no equipment to still get an effective workout with minimal dose. This routine works to strength the lower body, quads, glutes, chest and shoulders. It will improve the flexibility of the hip flexor, hamstrings and shoulders.TIMESTAMPS:0:00 Train Your Full Body With No Equipment!0:20 Warm Up0:56 Round 16:52 Round 213:13 Round 318:59 Workout Done!
The Best Minimal Training Routine (Science Based) Tom Merrick 2023-10-17 | This workout is perfect regardless of your ability or fitness. Scale to suit your goals!TRY MY WORKOUTS: bodyweightwarrior.co.uk/appMONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletterSHOP: http://www.bodyweightwarrior.co.uk/shopINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorFULL EXAMPLE WORKOUTS HERE: bodyweightwarrior.co.uk/blog/minimalist-daily-workout20 MINUTE EXAMPLE WORKOUT: youtu.be/Ryp76XfcR-kThis routine is about compounding in two ways. First, we’re stacking multiple methods together to get a great overall effect on our health and fitness. These include:Getting outdoors in nature, Increasing daily acitivty and step count, Training aerobic energy system, Getting stronger and building muscle, Improving range of motion, Breath work and mindfullnessSecond, we’re doing something to improve every day habits and these small efforts add up to big changes (compound) over time.Use this as your main training if you want to build general health and fitness or as active recovery to complement your main training program.References:ncbi.nlm.nih.gov/pmc/articles/PMC8125471thelancet.com/journals/lanpub/article/PIIS2468-2667(21)00302-9/fulltextjacc.org/doi/10.1016/j.jacc.2014.05.026pubmed.ncbi.nlm.nih.gov/25082581pubmed.ncbi.nlm.nih.gov/29425700bjsm.bmj.com/content/57/18/1211#F3pubmed.ncbi.nlm.nih.gov/29506306ncbi.nlm.nih.gov/pmc/articles/PMC6137615TIMESTAMPS:0:00 No Gym, No Time, No Problem0:20 Why Nature Is The Best Gym0:45 Why You Should Increase Your Aerobic Capacity1:55 How To Get Strong With Minimal Effective Dose3:19 Try These Example Micro Strength Sessions3:38 Improve Flexibility To Move Better4:09 What Does Minimal Flexibility Look Like?4:29 Use Breathing To Move and Meditate5:01 How To Apply The Routine5:38 Let Me Know Your Approach!
Unlock Your Hip Flexors! (FOLLOW ALONG) Tom Merrick 2023-10-08 | TRY MY WORKOUTS: bodyweightwarrior.co.uk/appMORE STRETCH SWEATSHIRTS: bodyweightwarrior.co.uk/shop/stretch-sweatshirtEXPLORE YOUR HIP FLEXIBILITY: youtu.be/ZLmzx9Un9gkHIP FLEXOR ROUTINES:Follow Along: youtu.be/Z04ldN6WnRYThe 5 Minute Stretch: youtu.be/NVzs5gy11wQDo It Right: youtu.be/cJSve88Yp4MMONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletterSHOP: http://www.bodyweightwarrior.co.uk/shopINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorThis video shares a quick exploration of the hip flexor to understand how to improve your hip extension and open the hips up. The hip flexors have many layers and need to be pealed back to unlock their full range of motion.TIMESTAMPS:0:00 Flexibility Starts At The Hips0:26 Learn To Tilt Your Hips1:13 Master The Lunge5:48 Why Use The Couch Stretch6:05 Go Deeper With The Couch Stretch13:00 Happy Stretching!
SQUAT DEEPER WARM UP👇 Tom Merrick 2023-10-05 | Ankle flexibility tends to be the most common restriction and best place to start. The ability to dorsiflex and shift the knee over the toes greatly reduces the loading and flexibility requirement at the hips to perform a deep squat.Try this as a warm up for your session:A1. Fisherman’s Calf Stretch - 2x60sA2. Squat Calf Raise - 2x10rThe key to both of these is understanding how to use the front of the shin to contract and pull the knee forward, allowing more range of motion.Make sure you pair this with using the range through squatting or lunges to maximise results.#BodyweightWarrior#EmbraceTheSuck
How To Recover From Calisthenics Injuries Tom Merrick 2023-10-02 | TRY MY WORKOUTS: bodyweightwarrior.co.uk/appMONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletterSHOP: http://www.bodyweightwarrior.co.uk/shopINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorAt the start of this series, a lot of you asked how I was going to approach getting back into training following this injury. Episode 3 covered my current training but this video breaks down the process of recovering from injury. Injuries are not straight forward but they will get better. We need process and patience to keep moving forward one step at a time.References:Although this has come from various sources over the years I would like to add a special mention to Adam Meakins who inspired some of the presentation and infomation in this video. instagram.com/adammeakinsPodcast episode (a long time ago): youtu.be/MjZOoHde9msStudy mentioned: pubmed.ncbi.nlm.nih.gov/29972281Fear Avoidance Info: practicalpainmanagement.com/treatments/psychological/cognitive-behavioral-therapy/fear-avoidance-chronic-pain-helping-patientsStretching and rehab (not mentioned): ncbi.nlm.nih.gov/pmc/articles/PMC3273886MUSIC BY:http://www.muiscbed.comTIMESTAMPS:0:00 Injuries Suck!1:07 Take Your Medicine & Get Advice1:30 Rest Isn't Best2:23 Injuries Are Mental & Physical3:31 Isolate Then Integrate5:55 What I Did During Rehab8:35 Don't Worry, It Will Get Better!
25 Minute Full Body Flexibility Routine V5! (FOLLOW ALONG) Tom Merrick 2023-09-24 | FLEXIBILITY ROUTINES AVAILABLE ONLY IN APP: bodyweightwarrior.co.uk/appMONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletterDOWNLOAD THE PDF: bodyweightwarrior.co.uk/blog/full-body-flexibility-v5PRIOR VERSIONS:60 Min: youtu.be/to_USs3Ip6IV4: youtu.be/CmCysOVh5gAV3: youtu.be/2wYQhJdv2oIV2: youtu.be/lPKRiU9u_HcOriginal: youtu.be/pfPlp1Ql1HsSHOP: http://www.bodyweightwarrior.co.uk/shopJOIN THE FACEBOOK GROUP: facebook.com/groups/BodyweightWarriorsINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorThis video shares a passive, chilled routine for developing neck, shoulder, hip and glutes, hamstrings, hip flexor, and general all-around flexibility. There is a bias towards the hips, especially rotation, and relaxing in positions.See you in the next video!
The Dark Side Of Fitness - Morgan Moroney - Hot Seat Podcast #3 Tom Merrick 2023-09-17 | Morgan Rose Moroney is an Australian National gymnast turned fitness model. She shares her acrobatics, handstands and training to inspire people to move, learn new skills and have fun training.Instagram: instagram.com/morganrosemoroneyYouTube: @MorganRoseMoroney ~~Sponsored By CreativeShortcut~~Logo, Animation & Edit by Creative Shortcut. Want to learn how to scale your digital media?Start Today: tinyurl.com/yuu8j8fyTim's Youtube: youtube.com/c/timbelchamber~~Listen On~~SPOTIFY: open.spotify.com/show/7KLx3ikCvaY2ZYJG4PtyKH?si=86f826654b4647a1APPLE PODCAST: podcasts.apple.com/us/podcast/the-hot-seat-podcast/id1278972195RSS: bodyweightwarrior.co.uk/blog/morgan-rose-moroney-ep3ACCESS ALL MY WORKOUTS: bodyweightwarrior.co.uk/appMONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletterSHOP: http://www.bodyweightwarrior.co.uk/shopINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorTIMESTAMPS:0:00 Welcome Morgan To The Hot Seat1:00 Secret Guest1:20 The Dark Side Of Fitness4:05 Why Gymnastics Is The Best Foundation7:45 Why Morgan Stopped Gymnastics10:58 How Do Female Gymnasts Train?13:20 Training Handstands As An Adult19:05 How To Make Training More Fun?20:20 Australian Fitness Culture 23:40 What Can Mainstream Fitness Learn from Bodyweight?26:00 How To Train Whilst Travelling?29:00 USA vs AUS Lifestyle32:45 How To Deal With Lack Of Motivation?38:50 What Morgan Would Do As A Job Instead of fitness40:40 What Inspired You To Start Sharing Social Media?47:00 How Long Should You Sauna For?47:45 If You Could Only Train One Practice?49:00 One Mistake People Make With Nutrition?50:55 What’s The Worst DM You’ve Received?52:50 What’s The Most Common Question You Get Asked?55:44 Your Ice Bath Questions!59:29 The Dunk! Thanks Morgan For Joining!
Beginner Rings Push Workout! (SETS & REPS) Tom Merrick 2023-09-10 | TRY MY WORKOUTS: bodyweightwarrior.co.uk/appBUY GYMNASTIC RINGS: http://www.bodyweightwarrior.co.uk/shopMONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletterINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorTHE WORKOUT:A. Ring Support Hold - 2 x 30-60s / 60sB. Ring Push Up - 4 x 6-10r / 3-0-1-1 / 90sC. Ring Assisted Dip - 3 x 8-12r / 3-0-1-0 / 90sD1. Ring Tricep Extension - 2 x 10-12r / 3-0-1-0 / 60sD2. Ring Face Pull - 2 x 10-12r / 2-0-1-1 / 60sThe gymnastic rings are a versatile and essential piece of equipment for calisthenic athletes. It enables you to train all ranges of motion with minimal requirements other than a branch or bar to hang on. This push workout is focused on introducing the rings and understanding how to scale movements to make them harder or easier depending on the level. MUSIC BY:http://www.muiscbed.com
More Chin Ups Require More Volume 💪 Tom Merrick 2023-09-08 | Full video- youtu.be/YGbncGOOHW0?si=QrfkhD0NEe77WbQB
Beginner Rings Pull Workout! (SETS & REPS) Tom Merrick 2023-09-03 | TRY MY WORKOUTS: bodyweightwarrior.co.uk/appBUY GYMNASTIC RINGS: http://www.bodyweightwarrior.co.uk/shopMONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletterINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorTHE WORKOUT:A. Ring Chin Ups / Assisted L Chin Up - 4 x 6-10r / 3-0-1-0 / 120sB. Ring Bodyweight Row - 4 x 8-12r / 3-0-1-0 / 90sC. Ring Bicep Curl - 3 x 8-12r /3-0-1-1 / 90sD. False Grip Hang - 2 x 30-60s / 60sThe gymnastic rings are a versatile and essential piece of equipment for calisthenic athletes. It enables you to train all ranges of motion with minimal requirements other than a branch or bar to hang on. This pull workout is focused on introducing the rings and understanding how to scale movements to make them harder or easier depending on the level. MUSIC BY:http://www.muiscbed.com
5 MOVES TO OPEN YOUR HIPS Tom Merrick 2023-08-27 | EXPLORE YOUR HIPS FOLLOW ALONG: youtu.be/ZLmzx9Un9gk
My Strong & Flexible Training Week Tom Merrick 2023-08-20 | TRY MY WORKOUTS: bodyweightwarrior.co.uk/appMONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletterSHOP: http://www.bodyweightwarrior.co.uk/shopINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorAt the start of this series, a lot of you asked how I was going to approach getting back into training. This is my current routine for building general strength and capacity with bodyweight strength and flexibility. As someone with close to a decade of experience, this may be slightly different to someone starting out but many of the principles apply. There is a 3 month gap not covered yet which was more dedicated to rehab that I will share more details in the next episode.MUSIC BY:http://www.muiscbed.com
What Makes A Good Flexibility Coach? - Learning To Human - Hot Seat Podcast #2 Tom Merrick 2023-08-14 | Erdi Babili aka Learning To Human is a coach helping people across the world work on handstands, bodyweight strength, and flexibility. With over a decade of experience training people, Erdi focuses on practical advice that is tried and tested to give results to all abilities.Instagram: instagram.com/learningtohumanWebsite: learningtohuman.co.uk/online-coaching~~Sponsored By CreativeShortcut~~Logo, Animation & Edit by Creative Shortcut. Want to learn how to scale your digital media?Start Today: tinyurl.com/yuu8j8fyTim's Youtube: youtube.com/c/timbelchamber~~Listen On~~SPOTIFY: open.spotify.com/show/7KLx3ikCvaY2ZYJG4PtyKH?si=86f826654b4647a1APPLE PODCAST: podcasts.apple.com/us/podcast/the-hot-seat-podcast/id1278972195RSS: bodyweightwarrior.co.uk/blog/learning-to-human-ep2ACCESS ALL MY WORKOUTS: bodyweightwarrior.co.uk/appMONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletterSHOP: http://www.bodyweightwarrior.co.uk/shopINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorStudies Mentioned:pubmed.ncbi.nlm.nih.gov/29112055physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.14257ncbi.nlm.nih.gov/pmc/articles/PMC9424753TIMESTAMPS:0:00 Welcome To The Hot Seat Podcast Episode 20:45 How Did You Become A Personal Trainer and Coach?3:20 What Fitness Mistakes Did You Make?5:27 Difference Between Athletes and Coaches9:43 Instagram Fitness vs Proper Training12:15 The Most Important Factor To Make Progress17:44 What To Do If You’re Making No Progress23:55 How To Figure Out Your Limitations29:48 The Secret To Good Flexibility Training34:02 How Can We Learn to Be More Human?39:16 Create Rules To Live A Healthier Life47:17 Most People Missing Are Missing This50:44 The Biggest Nutrition Mistake51:52 Everyone Should Have This Piece Training Equipment52:39 Answering Your Questions!55:18 Thanks Erdi For Joining The Hot Seat
The Path To Getting Strong & Flexible Tom Merrick 2023-08-06 | START YOUR 7 DAY TRIAL: bodyweightwarrior.co.uk/appFREE EXAMPLE WORKOUTS: bodyweightwarrior.co.uk/blog/path-to-strong-and-flexibleMONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletterSHOP: http://www.bodyweightwarrior.co.uk/shopINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorGENERAL FLEXIBILITY:Pike / Hamstrings Follow Along: youtu.be/u4Yx0Y_voQESquat Series: youtube.com/playlist?list=PLXi7slewxuMLeTRDInXx18Dxz2FZMEZORSquat Follow Along: youtu.be/tuTjC6u03LgShoulder Advice: youtu.be/Z5ylPWZ2EAwShoulders Follow Along: youtu.be/TNU6umd0sNASTRENGTH SPECIFIC:Planche Routine: youtu.be/tMyO7id-lKMPlanche Advice: youtu.be/qT101lo48VITuck Planche Problem: youtu.be/KejB3fEdsJ4Front Lever Routine: youtu.be/H655GnqpRIMFront Lever Advice: youtu.be/aZ10fG7AV2MHSPU Routine: youtu.be/gPKtHvymFEsHSPU Advice: youtu.be/dTf-B5EwJQwOAC Routine: youtu.be/TaEBbK4kKGIOAC Advice: youtu.be/GbjQVfqJmX4FLEXIBILITY SPECIFIC:Pike Advice: youtu.be/QoTkxUObhtEPike Follow Along: youtu.be/3Ymjw7TSzrEFront Split Advice: youtu.be/yxoNzkQ8QNoFront Split Follow Along: youtu.be/m_XEo-iecCsPancake Advice: youtu.be/brynxf5TIYkPancake Follow Along: youtu.be/bs63okrxH8EMiddle Split Advice: youtu.be/kFUu2NLcfKcMiddle Split Follow Along: youtu.be/pq3X3Gl4nzEBridge: youtu.be/U-cBuYnVJBIThis video shares a summary of my advice to my former self beginning training and working towards these advanced bodyweight and flexibility goals. It can appear online if you’re not committing 4,5,6 days a week then you’re not doing enough to reap the benefits but this is the furthest from the truth; something is absolutely better than nothing. Whilst we can delve deeper into the rabbit hole and explore the different goals our body is capable of, it is important not to lose sight of the bigger picture; we do it consistently.TIMESTAMPS:0:00 Will You Climb The Mountain?0:12 Long-Term Consistency Trumps Short-Term Intensity0:36 How To Train Strength For Beginners2:22 How To Train Flexibility For Beginners3:08 You Don't Need To Spend Hours Training3:40 You Need A Plan!4:24 Focus On The Big 5 Moves!5:15 Specific Training Approach6:43 Measure Your Progress!7:09 Things Don't Always Go To Plan8:00 It's Not About Reaching The Summit
Don’t Listen To Haters 🙅♂️ Watch @TheBioneer - Hot Seat Podcast Ep 1 Tom Merrick 2023-08-03 | Watch the full episode: youtu.be/h3aR03BrIdw
Explore Your Hip Flexibility! (FOLLOW ALONG) Tom Merrick 2023-07-30 | TRY MY WORKOUTS: bodyweightwarrior.co.uk/appMORE STRETCH SWEATSHIRTS: bodyweightwarrior.co.uk/shop/stretch-sweatshirtHIP FLEXIBILITY ROUTINE:1: youtu.be/jj2AAH6jbHk2: youtu.be/AvDwWneQOx03: youtu.be/mbGJ4ViEWMAQuick: youtu.be/5OAsrNU_ZTEMONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletterSHOP: http://www.bodyweightwarrior.co.uk/shopINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorThis video shares a quick exploration of the 90:90 position to understand how to improve your hip flexibility. Developing good rotation of the hips is crucial for improving the lower body's range of motion and movement.TIMESTAMPS:0:00 Flexibility Starts At The Hips0:35 Learn To Rotate Your Hips2:13 Improve Your Hip External Rotation7:33 Unlock Your Hip Internal Rotation10:13 Check Your Flexibility Imbalances10:36 Routine To Improve Your Hip Flexibility
Dynamic Daily 7 Flexibility Routine! (FOLLOW ALONG) Tom Merrick 2023-07-23 | TRY MY WORKOUTS: bodyweightwarrior.co.uk/appMORE STRETCH SWEATSHIRTS: bodyweightwarrior.co.uk/shop/stretch-sweatshirtMONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletterSHOP: http://www.bodyweightwarrior.co.uk/shopINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorFULL DAILY 7: youtu.be/XsxyWn_mxe8SHORT DAILY 7: youtu.be/6L64KVOchowThis video shares 7 positions that I try to get into daily to grease the groove of my flexibility. I consider these positions the essential basics for the training of handstands and bodyweight skills. In this routine, I cover the neck, shoulders, glutes, squat, hamstrings, pancake, and hip flexors.TIME STAMPS:0:00 About The Routine0:28 The Spine2:28 Shoulder Extension4:15 Glutes7:23 Hamstrings9:28 Hip Flexors12:20 Pancake15:15 Global Extension16:58 Happy Stretching!MUSIC BY:http://www.epidemicsound.comSee you in the next video!
Fitness Should Be FUN-ctional! - The Bioneer - Hot Seat Podcast #1 Tom Merrick 2023-07-09 | Adam Sinicki aka The Bioneer is dedicated to human performance: going beyond fitness and functionality to become super functional. He creates video essays focusing on functional training, brain training, productivity, the human body, and more.Adam's Channel: youtube.com/@TheBioneerInstagram: instagram.com/thebioneerWebsite: thebioneer.com~~Sponsored By CreativeShortcut~~Logo, Animation & Edit by Creative Shortcut. Want to learn how to scale your digital media?Start Today: tinyurl.com/yuu8j8fyTim's Youtube: youtube.com/c/timbelchamber~~Listen On~~SPOTIFY: open.spotify.com/show/7KLx3ikCvaY2ZYJG4PtyKH?si=86f826654b4647a1APPLE PODCAST: podcasts.apple.com/us/podcast/the-hot-seat-podcast/id1278972195RSS: www.bodyweightwarrior.co.uk/blog/the-bioneer-hotseat-ep1ACCESS ALL MY WORKOUTS: bodyweightwarrior.co.uk/appMONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletterSHOP: http://www.bodyweightwarrior.co.uk/shopINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorTIMESTAMPS:0:00 Welcome To The First Ever Hot Seat Podcast1:13 What is the Bioneer?3:55 Online content vs books, which is better?5:45 Are you a physical culturist?6:45 What can we learn from old-school strongman training?7:15 The power of overcoming Isometrics10:45 Why we should train like a superhero11:58 How to get more motivation for training15:20 Why should you start running18:40 Jack of all trades, master of none?21:15 How to train for multiple goals23:32 Don't compare yourself to social media25:44 If you could only train one goal, what would it be?27:51 Should you prioritise flexbility training?30:30 How does the Bioneer train flexibility?31:02 What should you do if you sit at a desk all day?33:28 Does having kids change your approach to fitness?35:39 How do you introduce fitness to your kids?39:55 What is one thing most people miss in their training?40:36 What piece of training equipment should everyone have?41:22 What is the biggest mistake with nutrition?44:17 Cold Calls - Answering your questions!46:30 Thanks to Adam for joining the Hot Seat!
Im Starting Over... Tom Merrick 2023-07-02 | TRY MY WORKOUTS: bodyweightwarrior.co.uk/appMONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletterSHOP: http://www.bodyweightwarrior.co.uk/shopINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorThis video may seem a little over the top but I felt like I needed to summarise the past couple of years before moving on. I've missed sharing and the conversation that follows, I couldn't just go back to posting regular videos without explaining the absence. I look forward to rebuilding better than ever, sharing what I am doing on the way to help others. Any questions you have, let me know in the comments below.MUSIC BY:http://www.muiscbed.com
Flexible Ankles = Deeper Squat Tom Merrick 2023-06-25 | Go to squarespace.com/warrior to get a free trial and 10% off your first purchase of a website or domain.FULL SQUAT FLEXIBILITY WORKOUT IN APP: bodyweightwarrior.co.uk/appMONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletterSHOP: http://www.bodyweightwarrior.co.uk/shopINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorIf you want a deeper squat for minimal time then this has you covered. Simply by improving the dorsiflexion, most will see a significant improvement in their squat depth both for resting and in the gym. Your ankles are the key but it is important to not overlook how hip mobility also plays a roll but here is the 3 steps to get you started.3 STEP APPROACH:- Daily -A. Single Leg Calf Stretch - 3-5 minutes per side- Warm Up -A. Fisherman's Calf Stretch - 2 x 60s per side (10s/5s)- In Session - A. Cyclist Squat or Split Squat- 3-5 x 8-10 (3-2-1-0)STUDIES:pubmed.ncbi.nlm.nih.gov/14636100MUSIC BY:http://www.epidemicsound.comTIMESTAMPS:0:00 Should You Squat Like A Toddler?0:43 Stretch Your Calves Everyday1:50 Use This Before Squatting2:56 Integrate Into Your Training3:34 Try A Single Leg Variation4:08 Thanks To Squarespace
Unlock Your Full Pushing Strength 📈 Tom Merrick 2023-06-18 | TRY MY WORKOUTS: bodyweightwarrior.co.uk/appMONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletterSHOP: http://www.bodyweightwarrior.co.uk/shopINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorWant to push more? Externally rotate more! One of the keys to improving long-term strength gains is that it is done in a balanced way. The external rotators can play a big role in slowing pushing strength, especially on movements such as the handstand push up and planche.EXAMPLE:- Phase 1 -A. Side External Rotation - 3x15 per side (2-0-2-0)B. Facepull - 3x15 (2-0-2-0)- Phase 2 -A. Side Abducted External Rotation - 4x10 per side (3-0-1-1)B. Sword Draw - 4x10 per side (3-0-1-1)- Phase 3 - A. Side Abducted External Rotation - 4x6-8 per side (4-0-1-0)B - Trap 3 Raise - 4x6-8 per side (4-0-1-0)STUDIES:sciencedirect.com/science/article/abs/pii/S1440244010000800sciencedirect.com/science/article/pii/S1050641111001428MUSIC BY:http://www.epidemicsound.comTIMESTAMPS:0:00 The Weak Link0:13 Why Train The Rotator Cuff0:59 Rotator Cuff For Beginners1:40 Progressing2:18 Position Is Goal Specific2:45 Jeff Cavaliere's Favourite Drill3:37 Don't Miss The Traps4:35 Rotator Cuff Program
Discover Your Pancake Potential! (FOLLOW ALONG) #BIG5FLEX Tom Merrick 2023-06-04 | Go to http://www.squarespace.com/warrior to get a free trial and 10% off your first purchase of a website or domain.GET ACCESS TO ALL MY WORKOUTS: bodyweightwarrior.co.uk/appTHE SECRET TO FLEXIBILITY TRAINING: youtu.be/_XPgMzk7mTATHE FLEXIBILITY BIG 5: youtu.be/I5mBCiDCwt0PANCAKE TUTORIAL: youtu.be/brynxf5TIYkSHOP: http://www.bodyweightwarrior.co.uk/shopCOACHING: http://www.bodyweightwarrior.co.uk/online-coachingINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorTry this routine at the end of your training as an add-on flexibility finisher. This 10-15 minute routine is ideal to strengthen and lengthen your hip flexors and hamstrings flexibility to improve your pancake position. If you are already warm then you can shorten this routine by dropping parts of the warm-up that don't serve you. Try to add this in 2-3x per week for best results, happy stretching :)MUSIC BY:musicbed.comTIMESTAMPS:0:00 About The Routine0:22 Equipment You Need0:32 Warm Up7:10 Routine Begins8:30 Strengthen - Set 19:55 Lengthen - Set 112:00 Rest and Modify!13:00 Strengthen - Set 214:35 Lengthen - Set 215:55 See Your Progress!16:28 Applying The Routine16:42 Thank You, Squarespace!
Begin Your Middle Split Journey! (FOLLOW ALONG) #BIG5FLEX Tom Merrick 2023-05-21 | Go to http://www.squarespace.com/warrior to get a free trial and 10% off your first purchase of a website or domain.GET ACCESS TO ALL MY WORKOUTS: bodyweightwarrior.co.uk/appTHE SECRET TO FLEXIBILITY TRAINING: youtu.be/_XPgMzk7mTATHE FLEXIBILITY BIG 5: youtu.be/I5mBCiDCwt0MIDDLE SPLIT TUTORIAL: youtu.be/kFUu2NLcfKcSHOP: http://www.bodyweightwarrior.co.uk/shopCOACHING: http://www.bodyweightwarrior.co.uk/online-coachingINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorTry this routine at the end of your training as an add-on flexibility finisher. This 10-15 minute routine is ideal to strengthen and lengthen your hip flexor flexibility to improve your front split position. If you are already warm then you can shorten this routine by dropping parts of the warm-up that don't serve you. Try to add this in 2-3x per week for best results, happy stretching :)MUSIC BY:musicbed.comTIMESTAMPS:0:00 About The Routine0:25 Equipment You Need0:40 Warm Up7:15 Routine Begins7:30 Strengthen - Set 110:55 Lengthen - Set 112:40 Rest and Modify!13:32 Strengthen - Set 216:40 Lengthen - Set 218:15 See Your Progress!18:55 Applying The Routine19:14 Thank You, Squarespace!
Unlock Your Front Split Flexibility! (FOLLOW ALONG) #BIG5FLEX Tom Merrick 2023-05-07 | Go to http://www.squarespace.com/warrior to get a free trial and 10% off your first purchase of a website or domain.GET ACCESS TO ALL MY WORKOUTS: bodyweightwarrior.co.uk/appTHE SECRET TO FLEXIBILITY TRAINING: youtu.be/_XPgMzk7mTATHE FLEXIBILITY BIG 5: youtu.be/I5mBCiDCwt0FRONT SPLIT TUTORIAL: youtu.be/yxoNzkQ8QNoSHOP: http://www.bodyweightwarrior.co.uk/shopCOACHING: http://www.bodyweightwarrior.co.uk/online-coachingINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorTry this routine at the end of your training as an add-on flexibility finisher. This 10-15 minute routine is ideal to strengthen and lengthen your hip flexor flexibility to improve your front split position. If you are already warm then you can shorten this routine by dropping parts of the warm-up that don't serve you. Try to add this in 2-3x per week for best results, happy stretching :)MUSIC BY:musicbed.comTIMESTAMPS:0:00 About The Routine0:35 Equipment You Need0:47 Warm Up6:45 Routine Begins6:55 Strengthen - Set 19:55 Lengthen - Set 112:45 Rest and Modify!13:20 Strengthen - Set 216:00 Lengthen - Set 216:15 See Your Progress!18:22 Applying The Routine19:07 Thank You, Squarespace!
Discover Your Hamstring Flexibility! (FOLLOW ALONG) #BIG5FLEX Tom Merrick 2023-04-23 | Go to http://www.squarespace.com/warrior to get a free trial and 10% off your first purchase of a website or domain.GET ACCESS TO ALL MY WORKOUTS: bodyweightwarrior.co.uk/appTHE SECRET TO FLEXIBILITY TRAINING: youtu.be/_XPgMzk7mTATHE FLEXIBILITY BIG 5: youtu.be/I5mBCiDCwt0PIKE TUTORIAL: youtu.be/QoTkxUObhtESHOP: http://www.bodyweightwarrior.co.uk/shopCOACHING: http://www.bodyweightwarrior.co.uk/online-coachingINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorTry this routine at the end of your training as an add-on flexibility finisher. This 10-15 minute routine is ideal to strengthen and lengthen your pike or hamstring flexibility with minimal time. If you are already warm then you can shorten this routine by dropping parts of the warm-up that don't serve you. Try to add this in 2-3x per week for best results, happy stretching :)MUSIC BY:musicbed.comTIMESTAMPS:0:00 About The Routine0:35 Equipment You Need0:49 Warm Up6:28 Test Your Pike6:50 Strengthen - Set 110:00 Lengthen - Set 112:38 Strengthen - Set 214:40 Lengthen - Set 216:15 See Your Progress!16:42 Applying The Routine16:55 Thank You, Squarespace!
The Flexibility Secret Everyone Should Know! Tom Merrick 2023-04-09 | Go to http://www.squarespace.com/warrior to get a free trial and 10% off your first purchase of a website or domain.FREE 7-DAY TRIAL FOR ALL MY WORKOUTS: bodyweightwarrior.co.uk/appHOW TO USE CONTRACT RELAX STRETCHING: youtu.be/thNfRryK9kUHOW TO START FLEXIBILITY TRAINING: youtu.be/sDe77axV288SHOP: http://www.bodyweightwarrior.co.uk/shopCOACHING: http://www.bodyweightwarrior.co.uk/online-coachingJOIN THE FACEBOOK GROUP: facebook.com/groups/BodyweightWarriorsINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorGetting flexible doesn't need to be complicated and I think this rule simplifies it best. Strengthen then lengthen, it's the secret that many top coaches use. Strengthen through a full range of motion, whether that is general strength training or specific flexibility moves. Strength is your best friend, especially when it's done through a large range. Once you're strong, you can get long. Start with passive stretching, opening up the shoulders and hips. If you want to achieve the big 5, then add some specific flexibility drills and work towards the bridge, pike, front split, middle split and pancake.MUSIC BY:musicbed.comTIMESTAMPS:0:00 The Best Flexibility Exercise?0:21 The Secret To Flexibility Training0:45 Flexibility For Beginners1:50 Adding Flexibility To Your Training2:28 What Flexibility Level Should You Aim For?2:56 Training The Big 53:42 Why The Secret Works4:30 How To Strengthen For Flexibility4:53 Different Ways Of Lengthening6:09 Full Body Examples6:49 Thanks To Squarespace
Quick Shoulder Mobility Routine FOLLOW ALONG Tom Merrick 2023-04-02 | FREE 7-DAY TRIAL FOR ALL MY WORKOUTS: bodyweightwarrior.co.uk/appLONGER VERSIONS: V1: youtu.be/R0J_aPs-JgoV2: youtu.be/p-LoBIu_axgRounded Shoulders: youtu.be/GkxdnU0PpiwHOW TO START FLEXIBILITY TRAINING: youtu.be/sDe77axV288SHOP: http://www.bodyweightwarrior.co.uk/shopCOACHING: http://www.bodyweightwarrior.co.uk/online-coachingJOIN THE FACEBOOK GROUP: facebook.com/groups/BodyweightWarriorsINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorThis video shares a 8-minute shoulder mobility routine for improving rotation, overhead or flexion and extension of the shoulder for use as a warm-up, cool down, or general mobility bite to complement your training! It will provide a stretch for the pec, biceps, lats and more.MUSIC BY:musicbed.comSee you in the next video!
The Best Tool For Flexibility Training! Tom Merrick 2023-03-28 | FREE 7 DAY TRIAL FOR ALL MY WORKOUTS: bodyweightwarrior.co.uk/appNothing against yoga BUT if you want to develop flexibility there are better methods of training. In a good flexibility practice, yoga blocks are a very versatile tool. From bridging positions to measuring progress and using them as targets. Definitely, one to add to your arsenal!
Quick Hip Mobility Routine! (FOLLOW ALONG) Tom Merrick 2023-03-19 | FREE 7 DAY TRIAL FOR ALL MY WORKOUTS: bodyweightwarrior.co.uk/appLONGER VERSIONS: V1: youtu.be/jj2AAH6jbHkV2: youtu.be/AvDwWneQOx0V3: youtu.be/mbGJ4ViEWMAHOW TO START FLEXIBILITY TRAINING: youtu.be/sDe77axV288SHOP: http://www.bodyweightwarrior.co.uk/shopCOACHING: http://www.bodyweightwarrior.co.uk/online-coachingJOIN THE FACEBOOK GROUP: facebook.com/groups/BodyweightWarriorsINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorThis video shares a 9-minute hip mobility routine for improving internal and external rotation of the hip for use as a warm-up, cool down, or general mobility bite to complement your training!MUSIC BY:http://www.epidemicsound.comSee you in the next video!
HOW TO USE PNF TO GET FLEXIBLE 👆 Tom Merrick 2023-03-14 | CRAC, not that crack, is a straightforward PNF method that works in all stretches to get more flexible. Watch the full video on my channel to find out more! Here are the headlines 👇CRAC = contract relax agonist contract.First contract the stretched muscle, and relax deeper. Next contract the opposing muscle and repeat.Contractions must be hard and for at least 3s but ideally between 6-10s. Don’t go from 0-100, ramp up to that max effort over the isometric.The quality of these efforts is the difference between making progress and not. The better you can apply it, the better the progress will be.Happy stretching 💪
How To Increase Your Range In Every Stretch! Tom Merrick 2023-02-26 | Get 25% off Blinkist premium and enjoy 2 memberships for the price of 1! Start your 7-day free trial by clicking here: http://www.blinkist.com/tommerrickWORKOUT APP: bodyweightwarrior.co.uk/appMONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletterSHOP: http://www.bodyweightwarrior.co.uk/shopINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorPNF is a fantastic method to increase your range and flexibility and can be applied to every stretch and method. A full understanding of contractions and how to apply them will make your flexibility progress much more effective. It doesn't just need to just be passive stretches, you can apply these to more active positions too.GUIDES:"Bendy Big 5" Flexibility Moves: youtu.be/I5mBCiDCwt0Beginner To Advanced Flexibility Levels: youtu.be/58nxC7SVItoMUSIC BY:http://www.epidemicsound.comTIMESTAMPS:0:00 You Need To Stretch0:17 The Stretch Reflex0:38 Contract Relax Stretching2:02 Thanks To Blinkist3:03 Antagonist Contract Stretching4:10 CRAC Stretching5:11 Contract Relax For Active Stretches5:50 Are You Going To Try Contact Relax Stretching?Hindle KB, Whitcomb TJ, Briggs WO, Hong J. Proprioceptive Neuromuscular Facilitation (PNF): Its Mechanisms and Effects on Range of Motion and Muscular Function. J Hum Kinet. 2012 Mar;31:105-13. doi: 10.2478/v10078-012-0011-y. Epub 2012 Apr 3. PMID: 23487249; PMCID: PMC3588663.
Learn To Handstand In 3 Steps! Tom Merrick 2023-02-17 | WATCH THE FULL VIDEO: youtu.be/lNzk1mr7228WORKOUT APP: bodyweightwarrior.co.uk/appMONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletterSHOP: http://www.bodyweightwarrior.co.uk/shopINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorThe handstand comprises 3 main elements; balance, body shape, and entry. To train effectively, we can split these up and focus on mastering them. Combine these 3 and you will have the handstand in no time.
My #1 Rule For Flexibility Training Tom Merrick 2023-02-14 | WORKOUT APP: bodyweightwarrior.co.uk/appMONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletterSHOP: http://www.bodyweightwarrior.co.uk/shopINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorStrengthen then lengthen, it can be that simple. Perform a drill that works on actively lifting into your further range of motion then combine that with one that lengthens the muscle being stretched. This can be applied to every stretch and will make your flexibility results accelerate!
18 Minute Relaxing Sleep Flexibility Routine (FOLLOW ALONG) Tom Merrick 2023-02-05 | WORKOUT APP (FREE FAT LOSS / AT HOME PROGRAMS): bodyweightwarrior.co.uk/appEVENING RELAX STRETCHING ROUTINE: youtu.be/ENYudiyIvK4FOLLOW ALONG ROUTINES: youtube.com/playlist?list=PLXi7slewxuMJ5X0qMqgipbWjBGWqJnUV8SHOP: http://www.bodyweightwarrior.co.uk/shopCOACHING: http://www.bodyweightwarrior.co.uk/online-coachingJOIN THE FACEBOOK GROUP: facebook.com/groups/BodyweightWarriorsINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorThis video shares a 18-minute hip flexibility routine for improving flexibility through passive stretches to help in relaxing before bedMUSIC BY:musicbed.comSee you in the next video!
I Made The Highest Sauna In The UK (2000mi Road Trip) Tom Merrick 2023-01-22 | The finale of the sauna road trip takes us on a 2000-mile road trip to Scotland to take the highest sauna in the UK and complete some challenges along the way.WATCH THE BUILD: youtu.be/4E_aDD_fnmABENEFITS OF SAUNA AND COLD: youtu.be/JHDDXEKDR4cThanks to the KILTED COACHES for being good sports: thekiltedcoaches.comThis was made possible with the help of @Tim Belchamber He shot (and built) this video. If you want to learn how to create digital content better, then check him out.TIM'S CHANNEL: youtube.com/c/timbelchamberCREATIVE SHORTCUT: creativeshortcut.comWATCH THE SAUNA TRIP: youtube.com/playlist?list=PL3erOag1EtzqSwnfZIm4disekssp5E_AEDon't want to take a sauna? Get strong, skillful, and flexible instead. Access all my programs in the app.WORKOUT APP: bodyweightwarrior.co.uk/appJoin the inner circle and don't miss out on the monthly updates:MONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletterINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorTimestamps:0:00 Roadtrip With A Sauna0:15 How Fast Is The Sauna?0:37 How Hot Can The Sauna Get?2:08 Fastest Hot To Cold2:25 Most Scottish Sauna5:52 The Highest Sauna In The UK6:56 What’s next?
5 Things I Wish I Knew For Getting Flexible! Tom Merrick 2023-01-08 | WORKOUT APP: bodyweightwarrior.co.uk/appBSF COACHING: http://www.bodyweightwarrior.co.uk/online-coachingMONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletterSHOP: http://www.bodyweightwarrior.co.uk/shopINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorThese 5 rules can help you get started with getting more flexible whether you're a beginner or make better progress when you're advanced. Put the time in, remain consistent, and be patient; good things will come!GUIDES:"Bendy Big 5" Flexibility Moves: youtu.be/I5mBCiDCwt0Beginner To Advanced Flexibility Levels: youtu.be/58nxC7SVItoDAILY ROUTINES:5 Min Morning Mobility: youtu.be/cacwri2wio415 Min Beginner Full Body: youtu.be/QR0JKN1NmV820 Min Full Body: youtu.be/2wYQhJdv2oI30 Min Full Body: youtu.be/CmCysOVh5gA60 Min Full Body: youtu.be/to_USs3Ip6IDaily 7 (Short): youtu.be/6L64KVOchowDaily 7 (Long): youtu.be/XsxyWn_mxe8"STRENGTH" STYLE ROUTINES:~Follow Alongs~Loaded Flexibility: youtu.be/tB2JeXlWf58Pancake: youtu.be/c6phS041zwUFront Split: youtu.be/GVwqobC6pBcMiddle Split: youtu.be/mCwcedlqt6Q~Routines~Front Split: youtu.be/yxoNzkQ8QNoLoaded Front Split: youtu.be/bMzEV_5kmR4Middle Split: youtu.be/kFUu2NLcfKcLoaded Middle Split: youtu.be/OprCe6oi8sUPancake: youtu.be/brynxf5TIYkHamstrings: youtu.be/QoTkxUObhtELoaded Hamstrings: youtu.be/Z9diEcFCFMEShoulders: youtu.be/6jyk1yswDawAnother Shoulders: youtu.be/6XSWhXMzDPUMUSIC BY:http://www.epidemicsound.comSee you in the next video!
Why I Lost Progress In 2022... Tom Merrick 2022-12-23 | WORKOUT APP: bodyweightwarrior.co.uk/appBSF COACHING: http://www.bodyweightwarrior.co.uk/online-coachingMONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletterSHOP: http://www.bodyweightwarrior.co.uk/shopJOIN THE FACEBOOK GROUP: facebook.com/groups/BodyweightWarriorsINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorThe end is near.... 2023 is going to be a good year and the work has already started.MUSIC BY:http://www.epidemicsound.comSee you in the next video!
Never Skip Your Wrist Warm Up! Tom Merrick 2022-12-13 | WORKOUT APP: bodyweightwarrior.co.uk/appMONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletterSHOP: http://www.bodyweightwarrior.co.uk/shopINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorThis video shares a quick and efficient wrist routine to warm up and strengthen the wrists for handstands, bodyweight, and calisthenics training. Perform 1-2 sets at the beginning of a session and you're good to go!#shorts #shortsvideo #short
22 Minute Hip Mobility Routine V3 (FOLLOW ALONG) Tom Merrick 2022-12-04 | WORKOUT APP (FREE FAT LOSS / AT HOME PROGRAMS): bodyweightwarrior.co.uk/appFREE PDF DOWNLOAD: bodyweightwarrior.co.uk/blog/hip-mobility-v3Version 1: youtu.be/jj2AAH6jbHkVersion 2: youtu.be/AvDwWneQOx0HOW TO START FLEXIBILITY TRAINING: youtu.be/sDe77axV288FOLLOW ALONG ROUTINES: youtube.com/playlist?list=PLXi7slewxuMJ5X0qMqgipbWjBGWqJnUV8SHOP: http://www.bodyweightwarrior.co.uk/shopCOACHING: http://www.bodyweightwarrior.co.uk/online-coachingJOIN THE FACEBOOK GROUP: facebook.com/groups/BodyweightWarriorsINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorThis video shares a 22-minute hip flexibility routine for improving internal and external rotation of the hip as well as squat flexibility. This routine is a good warm-up or cool-down for a squat session.TIME STAMPS:0:00 Intro0:35 Equipment Needed1:00 Warm Up3:45 Seated Piriformis6:15 Elevated Pigeon9:00 Seated Piriformis13:15 Supine Hip Swivels14:00 Supine Internal Rotation15:15 Seated Good Morning17:40 Supine Internal Rotation18:35 Seated Good Morning20:20 Hero Pose22:00 OutroMUSIC BY:http://www.epidemicsound.comSee you in the next video!
Best Beginner Stretch To Open Your Hips! Tom Merrick 2022-11-29 | WORKOUT APP: bodyweightwarrior.co.uk/appMONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletterSHOP: http://www.bodyweightwarrior.co.uk/shopJOIN THE FACEBOOK GROUP: facebook.com/groups/BodyweightWarriorsINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorThis video shares the tailor pose stretch which is one of the best ways to open the hips. This stretch works best loaded and targets the adductors to help with middle split, pancake but also the squat.#shorts #shortsvideo #short
Get Better Results Without Exercising More Tom Merrick 2022-11-20 | If there are two time proven techniques to improve your training and health, it is the sauna and cold exposure. So we built a DIY sauna in a horse box and took it to Scotland to use this combination in the most beautiful location.WATCH THE BUILD: youtu.be/4E_aDD_fnmAThis was made possible with the help of @Tim Belchamber He shot (and built) this video. If you want to learn how to create digital content better, then check him out.TIM'S CHANNEL: youtube.com/c/timbelchamberCREATIVE SHORTCUT: timbelchamber.com/CreativeShortcutWATCH THE SAUNA TRIP: youtube.com/playlist?list=PL3erOag1EtzqSwnfZIm4disekssp5E_AEDon't want to take a sauna? Get strong, skillful, and flexible instead. Access all my programs in app.WORKOUT APP: bodyweightwarrior.co.uk/appJoin the inner circle and don't miss out on the monthly updates:MONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletterINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorStudies mentioned:link.springer.com/article/10.1007/s004210050065journals.physiology.org/doi/full/10.1152/jappl.1999.87.2.699link.springer.com/article/10.1007/s40279-022-01644-9bmcmedicine.biomedcentral.com/articles/10.1186/s12916-018-1198-0sciencedirect.com/science/article/pii/S0531556521002916#bb0915pubmed.ncbi.nlm.nih.gov/24304490onlinelibrary.wiley.com/doi/10.1111/j.1365-2133.2010.10165.xtandfonline.com/doi/full/10.3109/07420528.2015.1073158ncbi.nlm.nih.gov/pmc/articles/PMC7400257Timestamps:0:00 Building a portable DIY sauna1:06 What are the benefits of cold exposure?1:49 How to get started with cold water swimming?2:53 What are the benefits of a sauna?4:09 How often should you sauna?5:00 Why you should spend more time outside6:20 Will you take up the challenge?6:52 What’s next?
99% Of People Need This Stretch! Tom Merrick 2022-11-08 | WORKOUT APP: bodyweightwarrior.co.uk/appMONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletterSHOP: http://www.bodyweightwarrior.co.uk/shopJOIN THE FACEBOOK GROUP: facebook.com/groups/BodyweightWarriorsINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorThis video shares the wall hip flexor stretch to improve flexibility in your quads and hip flexors.#shorts #shortsvideo #short
I Built A DIY Sauna On Wheels (For Cold Water Swimming) Tom Merrick 2022-10-31 | Join us in building the sportiest Sauna in existence! A DIY portable sauna in a horse box that can bring the heat anywhere, especially for wild cold water swimming in nature.This was made possible with the help of @TimBelchamber He shot and edited (as well as built) this beauty. If you want to learn how to create digital content better, then check him out.TIM'S CHANNEL: youtube.com/c/timbelchamberCREATIVE SHORTCUT: https://www.CreativeShortcut.comWATCH THE SAUNA TRIP: youtube.com/playlist?list=PL3erOag1EtzqSwnfZIm4disekssp5E_AEDon't want to build a sauna? Get strong, skillful, and flexible instead. Access all my programs in app.WORKOUT APP: bodyweightwarrior.co.uk/appJoin the inner circle and don't miss out on the monthly updates:MONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletterINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarrior
15 Minute Beginner Stretch Flexibility Routine V3! (FOLLOW ALONG) Tom Merrick 2022-10-23 | WORKOUT APP: bodyweightwarrior.co.uk/appMONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletterPDF DOWNLOAD: bodyweightwarrior.co.uk/blog/beginner-stretch-flexibility-v3To celebrate 15 million views, this is a refresh of the original 15-minute beginner flexibility routine to help people begin stretching. Here are the other versions:Original Routine: youtu.be/L_xrDAtykMI20 Min V2: youtu.be/SNNKQlkoPqQSHOP: http://www.bodyweightwarrior.co.uk/shopJOIN THE FACEBOOK GROUP: facebook.com/groups/BodyweightWarriorsINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorThis video shares a morning flexibility routine moving the body through various ranges of motion to open the chest, spine, hamstring, hip flexors and more.MUSIC BY:http://www.epidemicsound.comSee you in the next video!
Where Ive Been... | Training & Update Vlog Tom Merrick 2022-10-14 | WORKOUT APP: bodyweightwarrior.co.uk/appBSF COACHING: http://www.bodyweightwarrior.co.uk/online-coachingMONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletterSHOP: http://www.bodyweightwarrior.co.uk/shopJOIN THE FACEBOOK GROUP: facebook.com/groups/BodyweightWarriorsINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorJust an update on where I've been and what the plan is for the future. MUSIC BY:http://www.epidemicsound.comSee you in the next video!
How Flexible Are You?! | Flexibility Levels Tom Merrick 2022-10-09 | BODYWEIGHT STRENGTH LEVELS: youtu.be/6t_jM8VL2V4ALL MY WORKOUT PROGRAMS: bodyweightwarrior.co.uk/appMONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletterBLOG VERSION: bodyweightwarrior.co.uk/blog/how-flexible-are-youSHOP: http://www.bodyweightwarrior.co.uk/shopJOIN THE FACEBOOK GROUP: facebook.com/groups/BodyweightWarriorsINSTAGRAM: @TheBodyweightWarriorinstagram.com/thebodyweightwarriorThese 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 angelApp program - Hamstrings, Upper Flexibility (external rotation)Training Split - Full Body~Follow Alongs~Squat: youtu.be/tuTjC6u03LgShoulder: youtu.be/p-LoBIu_axgUpper Body: youtu.be/k1dhHBoxsVwHamstrings: youtu.be/QlqfnIfOVPk~Resources~Hamstring Tutorial: youtu.be/QoTkxUObhtEJefferson Curl Tutorial: youtu.be/y_APeWo643wCan't Squat Series: youtube.com/playlist?list=PLXi7slewxuMLeTRDInXx18Dxz2FZMEZOR60s Squat Flexibility: youtu.be/ZHlh3pb0dDYSplit Squat: youtu.be/5Os07LknSxUFlexible Shoulders: youtu.be/Z5ylPWZ2EAwBeginner Hamstring Routine: youtu.be/Z9diEcFCFME60s Hamstring Flexibility: youtu.be/lbTlv2LBRVI~BASIC+~180˚ Shoulder rotation, seated good morning, 20˚ BW Jefferson Curl, 180˚ long lunge, parallel horse stance, pigeon poseApp program - Iron FlexibilityTraining Split - Upper/Lower, Push/Pull~Follow Alongs~Hips: youtu.be/KfElAgr72VoLoaded: youtu.be/tB2JeXlWf58Hip Flexor: youtu.be/Z04ldN6WnRY~Resources~Bridge Tutorial: youtu.be/U-cBuYnVJBIHip Flexor Tutorial: youtu.be/cJSve88Yp4MPigeon Tutorial: youtu.be/2msg4jdu0vkLong Lunge: youtu.be/qMWsSq44Z8A~INTERMEDIATE~180˚ shoulder flexion, 45˚ seated pancake, 90˚ active leg lift, active split holdsApp program - Position specific (Pancake, Front Split, Middle Split etc)Training Split - Position specific~Follow Alongs~Front Split: youtu.be/GVwqobC6pBcPancake: youtu.be/c6phS041zwUMiddle Split: youtu.be/mCwcedlqt6Q~Resources~Front Split Tutorial: youtu.be/yxoNzkQ8QNoPancake Tutorial: youtu.be/brynxf5TIYkMiddle Split Tutorial: youtu.be/kFUu2NLcfKc~ADVANCED~Full pike, bridge, pancake, front split, middle split~Resources~You're sick already, teach me.MUSIC BY:http://www.epidemicsound.comSee you in the next video!
