Tom Merrick
Seasons In Training | Upper Body Session
updated
Instagram: instagram.com/rhysmcc1
YouTube: @RhysMcclenaghanGymnast
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TIMESTAMPS:
0:00 Welcome Rhys To The Hot Seat
0:34 Flexibility Warm-Up For Gymnastics
7:18 Why Rhys Became A Pommel Specialist
9:27 Rhys Tests Tom's Flexibility
10:30 Should You Static Stretch Before Training?
11:20 Competing As An Olympic Gymnast
15:30 History Of Pommel Horse
16:10 How Gymnastic Routines Are Scored
17:37 How To Start Pommel Horse Training
21:40 Basics Of Pommel Horse
25:40 Tom Attempts A Pommel Dismount
28:30 Why Basics Are Not Just For Beginners
30:00 Rings Training In Gymnastics
34:30 Why Handstands Are Fundamental
37:00 How Gymnasts Build Strength And Learn Skills
38:30 Managing Injuries In Gymnastics
41:30 What Is Next For Rhys?
43:00 What It Takes To Become A World Champion?
45:15 How Rhys Recovered From A Torn Labrum
47:10 What Inspired Tom To Do Bodyweight Training?
51:36 Basics Of Floor Acrobatics
56:35 The Big Fear For A Gymnast
59:02 Tom Attempts A Floor Skill
1:01:30 Finishing With Parallel Bars
1:02:10 Why You Can't Get A Perfect 10
1:04:00 Basics Of Parallel Bars
1:06:20 How Gymnasts Create More Grip
1:08:10 Gymnastics Really Is Hard!
1:08:40 Hot Takes With Rhys
1:13:14 Rhys Answers Cold Questions
1:14:48 Thanks For Joining The Hot Seat Rhys!
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
Programs for strength, flexibility and handstands at any level.
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Tempo 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/PMC6977096
frontiersin.org/articles/10.3389/fphys.2019.00536/full
link.springer.com/article/10.2165/00007256-200737090-00004
link.springer.com/article/10.1007/s40279-016-0628-4
pubmed.ncbi.nlm.nih.gov/30335577
journals.lww.com/nsca-jscr/fulltext/2017/09000/hypertrophic_effects_of_concentric_vs__eccentric.31.aspx
TIMESTAMPS:
00:00 Not All Reps Are Equal
0:19 Why You Should Consider Tempo
1:07 What Exercise Tempos Mean
1:42 Slow Eccentrics Improve Movement Patterns
2:28 Use Negative Only Reps To Learn New Skills
2:57 Pauses Can Improve Weak Points
3:48 How To Improve Flexibility With Any Exercise
4:56 Use More Range To Build More Muscle
5:23 Don't Just Count Reps
5:44 Let Me Know Your Approach!
THE BEST MINIMAL TRAINING ROUTINE: youtu.be/ZLmzx9Un9gk
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This 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 Up
0:56 Round 1
6:52 Round 2
13:13 Round 3
18:59 Workout Done!
TRY MY WORKOUTS: bodyweightwarrior.co.uk/app
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FULL EXAMPLE WORKOUTS HERE: bodyweightwarrior.co.uk/blog/minimalist-daily-workout
20 MINUTE EXAMPLE WORKOUT: youtu.be/Ryp76XfcR-k
This 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 mindfullness
Second, 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/PMC8125471
thelancet.com/journals/lanpub/article/PIIS2468-2667(21)00302-9/fulltext
jacc.org/doi/10.1016/j.jacc.2014.05.026
pubmed.ncbi.nlm.nih.gov/25082581
pubmed.ncbi.nlm.nih.gov/29425700
bjsm.bmj.com/content/57/18/1211#F3
pubmed.ncbi.nlm.nih.gov/29506306
ncbi.nlm.nih.gov/pmc/articles/PMC6137615
TIMESTAMPS:
0:00 No Gym, No Time, No Problem
0:20 Why Nature Is The Best Gym
0:45 Why You Should Increase Your Aerobic Capacity
1:55 How To Get Strong With Minimal Effective Dose
3:19 Try These Example Micro Strength Sessions
3:38 Improve Flexibility To Move Better
4:09 What Does Minimal Flexibility Look Like?
4:29 Use Breathing To Move and Meditate
5:01 How To Apply The Routine
5:38 Let Me Know Your Approach!
MORE STRETCH SWEATSHIRTS: bodyweightwarrior.co.uk/shop/stretch-sweatshirt
EXPLORE YOUR HIP FLEXIBILITY: youtu.be/ZLmzx9Un9gk
HIP FLEXOR ROUTINES:
Follow Along: youtu.be/Z04ldN6WnRY
The 5 Minute Stretch: youtu.be/NVzs5gy11wQ
Do It Right: youtu.be/cJSve88Yp4M
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This 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 Hips
0:26 Learn To Tilt Your Hips
1:13 Master The Lunge
5:48 Why Use The Couch Stretch
6:05 Go Deeper With The Couch Stretch
13:00 Happy Stretching!
Try this as a warm up for your session:
A1. Fisherman’s Calf Stretch - 2x60s
A2. Squat Calf Raise - 2x10r
The 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
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At 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/adammeakins
Podcast episode (a long time ago): youtu.be/MjZOoHde9ms
Study mentioned: pubmed.ncbi.nlm.nih.gov/29972281
Fear Avoidance Info: practicalpainmanagement.com/treatments/psychological/cognitive-behavioral-therapy/fear-avoidance-chronic-pain-helping-patients
Stretching and rehab (not mentioned): ncbi.nlm.nih.gov/pmc/articles/PMC3273886
MUSIC BY:
http://www.muiscbed.com
TIMESTAMPS:
0:00 Injuries Suck!
1:07 Take Your Medicine & Get Advice
1:30 Rest Isn't Best
2:23 Injuries Are Mental & Physical
3:31 Isolate Then Integrate
5:55 What I Did During Rehab
8:35 Don't Worry, It Will Get Better!
MONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletter
DOWNLOAD THE PDF: bodyweightwarrior.co.uk/blog/full-body-flexibility-v5
PRIOR VERSIONS:
60 Min: youtu.be/to_USs3Ip6I
V4: youtu.be/CmCysOVh5gA
V3: youtu.be/2wYQhJdv2oI
V2: youtu.be/lPKRiU9u_Hc
Original: youtu.be/pfPlp1Ql1Hs
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This 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!
Instagram: instagram.com/morganrosemoroney
YouTube: @MorganRoseMoroney
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TIMESTAMPS:
0:00 Welcome Morgan To The Hot Seat
1:00 Secret Guest
1:20 The Dark Side Of Fitness
4:05 Why Gymnastics Is The Best Foundation
7:45 Why Morgan Stopped Gymnastics
10:58 How Do Female Gymnasts Train?
13:20 Training Handstands As An Adult
19:05 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 Lifestyle
32:45 How To Deal With Lack Of Motivation?
38:50 What Morgan Would Do As A Job Instead of fitness
40:40 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!
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THE WORKOUT:
A. Ring Support Hold - 2 x 30-60s / 60s
B. Ring Push Up - 4 x 6-10r / 3-0-1-1 / 90s
C. Ring Assisted Dip - 3 x 8-12r / 3-0-1-0 / 90s
D1. Ring Tricep Extension - 2 x 10-12r / 3-0-1-0 / 60s
D2. Ring Face Pull - 2 x 10-12r / 2-0-1-1 / 60s
The 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
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THE WORKOUT:
A. Ring Chin Ups / Assisted L Chin Up - 4 x 6-10r / 3-0-1-0 / 120s
B. Ring Bodyweight Row - 4 x 8-12r / 3-0-1-0 / 90s
C. Ring Bicep Curl - 3 x 8-12r /3-0-1-1 / 90s
D. False Grip Hang - 2 x 30-60s / 60s
The 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
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At 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
Instagram: instagram.com/learningtohuman
Website: learningtohuman.co.uk/online-coaching
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Studies Mentioned:
pubmed.ncbi.nlm.nih.gov/29112055
physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.14257
ncbi.nlm.nih.gov/pmc/articles/PMC9424753
TIMESTAMPS:
0:00 Welcome To The Hot Seat Podcast Episode 2
0:45 How Did You Become A Personal Trainer and Coach?
3:20 What Fitness Mistakes Did You Make?
5:27 Difference Between Athletes and Coaches
9:43 Instagram Fitness vs Proper Training
12:15 The Most Important Factor To Make Progress
17:44 What To Do If You’re Making No Progress
23:55 How To Figure Out Your Limitations
29:48 The Secret To Good Flexibility Training
34:02 How Can We Learn to Be More Human?
39:16 Create Rules To Live A Healthier Life
47:17 Most People Missing Are Missing This
50:44 The Biggest Nutrition Mistake
51:52 Everyone Should Have This Piece Training Equipment
52:39 Answering Your Questions!
55:18 Thanks Erdi For Joining The Hot Seat
FREE EXAMPLE WORKOUTS: bodyweightwarrior.co.uk/blog/path-to-strong-and-flexible
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GENERAL FLEXIBILITY:
Pike / Hamstrings Follow Along: youtu.be/u4Yx0Y_voQE
Squat Series: youtube.com/playlist?list=PLXi7slewxuMLeTRDInXx18Dxz2FZMEZOR
Squat Follow Along: youtu.be/tuTjC6u03Lg
Shoulder Advice: youtu.be/Z5ylPWZ2EAw
Shoulders Follow Along: youtu.be/TNU6umd0sNA
STRENGTH SPECIFIC:
Planche Routine: youtu.be/tMyO7id-lKM
Planche Advice: youtu.be/qT101lo48VI
Tuck Planche Problem: youtu.be/KejB3fEdsJ4
Front Lever Routine: youtu.be/H655GnqpRIM
Front Lever Advice: youtu.be/aZ10fG7AV2M
HSPU Routine: youtu.be/gPKtHvymFEs
HSPU Advice: youtu.be/dTf-B5EwJQw
OAC Routine: youtu.be/TaEBbK4kKGI
OAC Advice: youtu.be/GbjQVfqJmX4
FLEXIBILITY SPECIFIC:
Pike Advice: youtu.be/QoTkxUObhtE
Pike Follow Along: youtu.be/3Ymjw7TSzrE
Front Split Advice: youtu.be/yxoNzkQ8QNo
Front Split Follow Along: youtu.be/m_XEo-iecCs
Pancake Advice: youtu.be/brynxf5TIYk
Pancake Follow Along: youtu.be/bs63okrxH8E
Middle Split Advice: youtu.be/kFUu2NLcfKc
Middle Split Follow Along: youtu.be/pq3X3Gl4nzE
Bridge: youtu.be/U-cBuYnVJBI
This 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 Intensity
0:36 How To Train Strength For Beginners
2:22 How To Train Flexibility For Beginners
3:08 You Don't Need To Spend Hours Training
3:40 You Need A Plan!
4:24 Focus On The Big 5 Moves!
5:15 Specific Training Approach
6:43 Measure Your Progress!
7:09 Things Don't Always Go To Plan
8:00 It's Not About Reaching The Summit
MORE STRETCH SWEATSHIRTS: bodyweightwarrior.co.uk/shop/stretch-sweatshirt
HIP FLEXIBILITY ROUTINE:
1: youtu.be/jj2AAH6jbHk
2: youtu.be/AvDwWneQOx0
3: youtu.be/mbGJ4ViEWMA
Quick: youtu.be/5OAsrNU_ZTE
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This 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 Hips
0:35 Learn To Rotate Your Hips
2:13 Improve Your Hip External Rotation
7:33 Unlock Your Hip Internal Rotation
10:13 Check Your Flexibility Imbalances
10:36 Routine To Improve Your Hip Flexibility
MORE STRETCH SWEATSHIRTS: bodyweightwarrior.co.uk/shop/stretch-sweatshirt
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FULL DAILY 7: youtu.be/XsxyWn_mxe8
SHORT DAILY 7: youtu.be/6L64KVOchow
This 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 Routine
0:28 The Spine
2:28 Shoulder Extension
4:15 Glutes
7:23 Hamstrings
9:28 Hip Flexors
12:20 Pancake
15:15 Global Extension
16:58 Happy Stretching!
MUSIC BY:
http://www.epidemicsound.com
See you in the next video!
Adam's Channel: youtube.com/@TheBioneer
Instagram: instagram.com/thebioneer
Website: thebioneer.com
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TIMESTAMPS:
0:00 Welcome To The First Ever Hot Seat Podcast
1:13 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 Isometrics
10:45 Why we should train like a superhero
11:58 How to get more motivation for training
15:20 Why should you start running
18:40 Jack of all trades, master of none?
21:15 How to train for multiple goals
23:32 Don't compare yourself to social media
25:44 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!
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This 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
FULL SQUAT FLEXIBILITY WORKOUT IN APP: bodyweightwarrior.co.uk/app
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If 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/14636100
MUSIC BY:
http://www.epidemicsound.com
TIMESTAMPS:
0:00 Should You Squat Like A Toddler?
0:43 Stretch Your Calves Everyday
1:50 Use This Before Squatting
2:56 Integrate Into Your Training
3:34 Try A Single Leg Variation
4:08 Thanks To Squarespace
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Want 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/S1440244010000800
sciencedirect.com/science/article/pii/S1050641111001428
MUSIC BY:
http://www.epidemicsound.com
TIMESTAMPS:
0:00 The Weak Link
0:13 Why Train The Rotator Cuff
0:59 Rotator Cuff For Beginners
1:40 Progressing
2:18 Position Is Goal Specific
2:45 Jeff Cavaliere's Favourite Drill
3:37 Don't Miss The Traps
4:35 Rotator Cuff Program
GET ACCESS TO ALL MY WORKOUTS: bodyweightwarrior.co.uk/app
THE SECRET TO FLEXIBILITY TRAINING: youtu.be/_XPgMzk7mTA
THE FLEXIBILITY BIG 5: youtu.be/I5mBCiDCwt0
PANCAKE TUTORIAL: youtu.be/brynxf5TIYk
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COACHING: http://www.bodyweightwarrior.co.uk/online-coaching
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Try 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.com
TIMESTAMPS:
0:00 About The Routine
0:22 Equipment You Need
0:32 Warm Up
7:10 Routine Begins
8:30 Strengthen - Set 1
9:55 Lengthen - Set 1
12:00 Rest and Modify!
13:00 Strengthen - Set 2
14:35 Lengthen - Set 2
15:55 See Your Progress!
16:28 Applying The Routine
16:42 Thank You, Squarespace!
GET ACCESS TO ALL MY WORKOUTS: bodyweightwarrior.co.uk/app
THE SECRET TO FLEXIBILITY TRAINING: youtu.be/_XPgMzk7mTA
THE FLEXIBILITY BIG 5: youtu.be/I5mBCiDCwt0
MIDDLE SPLIT TUTORIAL: youtu.be/kFUu2NLcfKc
SHOP: http://www.bodyweightwarrior.co.uk/shop
COACHING: http://www.bodyweightwarrior.co.uk/online-coaching
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instagram.com/thebodyweightwarrior
Try 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.com
TIMESTAMPS:
0:00 About The Routine
0:25 Equipment You Need
0:40 Warm Up
7:15 Routine Begins
7:30 Strengthen - Set 1
10:55 Lengthen - Set 1
12:40 Rest and Modify!
13:32 Strengthen - Set 2
16:40 Lengthen - Set 2
18:15 See Your Progress!
18:55 Applying The Routine
19:14 Thank You, Squarespace!
GET ACCESS TO ALL MY WORKOUTS: bodyweightwarrior.co.uk/app
THE SECRET TO FLEXIBILITY TRAINING: youtu.be/_XPgMzk7mTA
THE FLEXIBILITY BIG 5: youtu.be/I5mBCiDCwt0
FRONT SPLIT TUTORIAL: youtu.be/yxoNzkQ8QNo
SHOP: http://www.bodyweightwarrior.co.uk/shop
COACHING: http://www.bodyweightwarrior.co.uk/online-coaching
INSTAGRAM: @TheBodyweightWarrior
instagram.com/thebodyweightwarrior
Try 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.com
TIMESTAMPS:
0:00 About The Routine
0:35 Equipment You Need
0:47 Warm Up
6:45 Routine Begins
6:55 Strengthen - Set 1
9:55 Lengthen - Set 1
12:45 Rest and Modify!
13:20 Strengthen - Set 2
16:00 Lengthen - Set 2
16:15 See Your Progress!
18:22 Applying The Routine
19:07 Thank You, Squarespace!
GET ACCESS TO ALL MY WORKOUTS: bodyweightwarrior.co.uk/app
THE SECRET TO FLEXIBILITY TRAINING: youtu.be/_XPgMzk7mTA
THE FLEXIBILITY BIG 5: youtu.be/I5mBCiDCwt0
PIKE TUTORIAL: youtu.be/QoTkxUObhtE
SHOP: http://www.bodyweightwarrior.co.uk/shop
COACHING: http://www.bodyweightwarrior.co.uk/online-coaching
INSTAGRAM: @TheBodyweightWarrior
instagram.com/thebodyweightwarrior
Try 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.com
TIMESTAMPS:
0:00 About The Routine
0:35 Equipment You Need
0:49 Warm Up
6:28 Test Your Pike
6:50 Strengthen - Set 1
10:00 Lengthen - Set 1
12:38 Strengthen - Set 2
14:40 Lengthen - Set 2
16:15 See Your Progress!
16:42 Applying The Routine
16:55 Thank You, Squarespace!
FREE 7-DAY TRIAL FOR ALL MY WORKOUTS: bodyweightwarrior.co.uk/app
HOW TO USE CONTRACT RELAX STRETCHING: youtu.be/thNfRryK9kU
HOW TO START FLEXIBILITY TRAINING: youtu.be/sDe77axV288
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COACHING: http://www.bodyweightwarrior.co.uk/online-coaching
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Getting 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.com
TIMESTAMPS:
0:00 The Best Flexibility Exercise?
0:21 The Secret To Flexibility Training
0:45 Flexibility For Beginners
1:50 Adding Flexibility To Your Training
2:28 What Flexibility Level Should You Aim For?
2:56 Training The Big 5
3:42 Why The Secret Works
4:30 How To Strengthen For Flexibility
4:53 Different Ways Of Lengthening
6:09 Full Body Examples
6:49 Thanks To Squarespace
LONGER VERSIONS:
V1: youtu.be/R0J_aPs-Jgo
V2: youtu.be/p-LoBIu_axg
Rounded Shoulders: youtu.be/GkxdnU0Ppiw
HOW TO START FLEXIBILITY TRAINING: youtu.be/sDe77axV288
SHOP: http://www.bodyweightwarrior.co.uk/shop
COACHING: http://www.bodyweightwarrior.co.uk/online-coaching
JOIN THE FACEBOOK GROUP: facebook.com/groups/BodyweightWarriors
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instagram.com/thebodyweightwarrior
This 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.com
See you in the next video!
Nothing 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!
LONGER VERSIONS:
V1: youtu.be/jj2AAH6jbHk
V2: youtu.be/AvDwWneQOx0
V3: youtu.be/mbGJ4ViEWMA
HOW TO START FLEXIBILITY TRAINING: youtu.be/sDe77axV288
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COACHING: http://www.bodyweightwarrior.co.uk/online-coaching
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This 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.com
See you in the next video!
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 💪
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PNF 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/I5mBCiDCwt0
Beginner To Advanced Flexibility Levels: youtu.be/58nxC7SVIto
MUSIC BY:
http://www.epidemicsound.com
TIMESTAMPS:
0:00 You Need To Stretch
0:17 The Stretch Reflex
0:38 Contract Relax Stretching
2:02 Thanks To Blinkist
3:03 Antagonist Contract Stretching
4:10 CRAC Stretching
5:11 Contract Relax For Active Stretches
5:50 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.
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The 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.
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Strengthen 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!
EVENING RELAX STRETCHING ROUTINE: youtu.be/ENYudiyIvK4
FOLLOW ALONG ROUTINES: youtube.com/playlist?list=PLXi7slewxuMJ5X0qMqgipbWjBGWqJnUV8
SHOP: http://www.bodyweightwarrior.co.uk/shop
COACHING: http://www.bodyweightwarrior.co.uk/online-coaching
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This video shares a 18-minute hip flexibility routine for improving flexibility through passive stretches to help in relaxing before bed
MUSIC BY:
musicbed.com
See you in the next video!
WATCH THE BUILD: youtu.be/4E_aDD_fnmA
BENEFITS OF SAUNA AND COLD: youtu.be/JHDDXEKDR4c
Thanks to the KILTED COACHES for being good sports: thekiltedcoaches.com
This 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/timbelchamber
CREATIVE SHORTCUT: creativeshortcut.com
WATCH THE SAUNA TRIP: youtube.com/playlist?list=PL3erOag1EtzqSwnfZIm4disekssp5E_AE
Don't want to take a sauna? Get strong, skillful, and flexible instead. Access all my programs in the app.
WORKOUT APP: bodyweightwarrior.co.uk/app
Join the inner circle and don't miss out on the monthly updates:
MONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletter
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instagram.com/thebodyweightwarrior
Timestamps:
0:00 Roadtrip With A Sauna
0:15 How Fast Is The Sauna?
0:37 How Hot Can The Sauna Get?
2:08 Fastest Hot To Cold
2:25 Most Scottish Sauna
5:52 The Highest Sauna In The UK
6:56 What’s next?
BSF COACHING: http://www.bodyweightwarrior.co.uk/online-coaching
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instagram.com/thebodyweightwarrior
These 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/I5mBCiDCwt0
Beginner To Advanced Flexibility Levels: youtu.be/58nxC7SVIto
DAILY ROUTINES:
5 Min Morning Mobility: youtu.be/cacwri2wio4
15 Min Beginner Full Body: youtu.be/QR0JKN1NmV8
20 Min Full Body: youtu.be/2wYQhJdv2oI
30 Min Full Body: youtu.be/CmCysOVh5gA
60 Min Full Body: youtu.be/to_USs3Ip6I
Daily 7 (Short): youtu.be/6L64KVOchow
Daily 7 (Long): youtu.be/XsxyWn_mxe8
"STRENGTH" STYLE ROUTINES:
~Follow Alongs~
Loaded Flexibility: youtu.be/tB2JeXlWf58
Pancake: youtu.be/c6phS041zwU
Front Split: youtu.be/GVwqobC6pBc
Middle Split: youtu.be/mCwcedlqt6Q
~Routines~
Front Split: youtu.be/yxoNzkQ8QNo
Loaded Front Split: youtu.be/bMzEV_5kmR4
Middle Split: youtu.be/kFUu2NLcfKc
Loaded Middle Split: youtu.be/OprCe6oi8sU
Pancake: youtu.be/brynxf5TIYk
Hamstrings: youtu.be/QoTkxUObhtE
Loaded Hamstrings: youtu.be/Z9diEcFCFME
Shoulders: youtu.be/6jyk1yswDaw
Another Shoulders: youtu.be/6XSWhXMzDPU
MUSIC BY:
http://www.epidemicsound.com
See you in the next video!
BSF COACHING: http://www.bodyweightwarrior.co.uk/online-coaching
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The end is near.... 2023 is going to be a good year and the work has already started.
MUSIC BY:
http://www.epidemicsound.com
See you in the next video!
MONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletter
SHOP: http://www.bodyweightwarrior.co.uk/shop
INSTAGRAM: @TheBodyweightWarrior
instagram.com/thebodyweightwarrior
This 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
FREE PDF DOWNLOAD: bodyweightwarrior.co.uk/blog/hip-mobility-v3
Version 1: youtu.be/jj2AAH6jbHk
Version 2: youtu.be/AvDwWneQOx0
HOW TO START FLEXIBILITY TRAINING: youtu.be/sDe77axV288
FOLLOW ALONG ROUTINES: youtube.com/playlist?list=PLXi7slewxuMJ5X0qMqgipbWjBGWqJnUV8
SHOP: http://www.bodyweightwarrior.co.uk/shop
COACHING: http://www.bodyweightwarrior.co.uk/online-coaching
JOIN THE FACEBOOK GROUP: facebook.com/groups/BodyweightWarriors
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instagram.com/thebodyweightwarrior
This 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 Intro
0:35 Equipment Needed
1:00 Warm Up
3:45 Seated Piriformis
6:15 Elevated Pigeon
9:00 Seated Piriformis
13:15 Supine Hip Swivels
14:00 Supine Internal Rotation
15:15 Seated Good Morning
17:40 Supine Internal Rotation
18:35 Seated Good Morning
20:20 Hero Pose
22:00 Outro
MUSIC BY:
http://www.epidemicsound.com
See you in the next video!
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This 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
WATCH THE BUILD: youtu.be/4E_aDD_fnmA
This 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/timbelchamber
CREATIVE SHORTCUT: timbelchamber.com/CreativeShortcut
WATCH THE SAUNA TRIP: youtube.com/playlist?list=PL3erOag1EtzqSwnfZIm4disekssp5E_AE
Don't want to take a sauna? Get strong, skillful, and flexible instead. Access all my programs in app.
WORKOUT APP: bodyweightwarrior.co.uk/app
Join the inner circle and don't miss out on the monthly updates:
MONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletter
INSTAGRAM: @TheBodyweightWarrior
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Studies mentioned:
link.springer.com/article/10.1007/s004210050065
journals.physiology.org/doi/full/10.1152/jappl.1999.87.2.699
link.springer.com/article/10.1007/s40279-022-01644-9
bmcmedicine.biomedcentral.com/articles/10.1186/s12916-018-1198-0
sciencedirect.com/science/article/pii/S0531556521002916#bb0915
pubmed.ncbi.nlm.nih.gov/24304490
onlinelibrary.wiley.com/doi/10.1111/j.1365-2133.2010.10165.x
tandfonline.com/doi/full/10.3109/07420528.2015.1073158
ncbi.nlm.nih.gov/pmc/articles/PMC7400257
Timestamps:
0:00 Building a portable DIY sauna
1:06 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 outside
6:20 Will you take up the challenge?
6:52 What’s next?
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This video shares the wall hip flexor stretch to improve flexibility in your quads and hip flexors.
#shorts #shortsvideo #short
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/timbelchamber
CREATIVE SHORTCUT: https://www.CreativeShortcut.com
WATCH THE SAUNA TRIP: youtube.com/playlist?list=PL3erOag1EtzqSwnfZIm4disekssp5E_AE
Don't want to build a sauna? Get strong, skillful, and flexible instead. Access all my programs in app.
WORKOUT APP: bodyweightwarrior.co.uk/app
Join the inner circle and don't miss out on the monthly updates:
MONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletter
INSTAGRAM: @TheBodyweightWarrior
instagram.com/thebodyweightwarrior
MONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletter
PDF DOWNLOAD: bodyweightwarrior.co.uk/blog/beginner-stretch-flexibility-v3
To 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_xrDAtykMI
20 Min V2: youtu.be/SNNKQlkoPqQ
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This 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.com
See you in the next video!
BSF COACHING: http://www.bodyweightwarrior.co.uk/online-coaching
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Just an update on where I've been and what the plan is for the future.
MUSIC BY:
http://www.epidemicsound.com
See you in the next video!
ALL MY WORKOUT PROGRAMS: bodyweightwarrior.co.uk/app
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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:
http://www.epidemicsound.com
See you in the next video!