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!
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!What Does It Take To Be A Gold Medal Gymnast | Hot Seat #4Tom Merrick2023-11-13 | 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.
~~Sponsored By CreativeShortcut~~ Logo, Animation & Edit by Creative Shortcut. Want to learn how to scale your digital media? Start Today: tinyurl.com/yuu8j8fy Tim's Youtube: youtube.com/c/timbelchamber
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!CHOOSE YOUR STRETCHING BIASTom Merrick2023-11-11 | 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 #EmbraceTheSuckHow Tempo Make Every Exercise More Effective!Tom Merrick2023-11-05 | TRY MY WORKOUTS: bodyweightwarrior.co.uk/app Programs for strength, flexibility and handstands at any level.
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.
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!Get STRONG and FLEXIBLE With No Equipment! (FOLLOW ALONG)Tom Merrick2023-10-24 | TRY MY WORKOUTS: bodyweightwarrior.co.uk/app THE BEST MINIMAL TRAINING ROUTINE: youtu.be/ZLmzx9Un9gk MORE STRETCH SWEATSHIRTS: bodyweightwarrior.co.uk/shop/stretch-sweatshirt
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.
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.
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!SQUAT DEEPER WARM UP👇Tom Merrick2023-10-05 | 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.
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
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!25 Minute Full Body Flexibility Routine V5! (FOLLOW ALONG)Tom Merrick2023-09-24 | FLEXIBILITY ROUTINES AVAILABLE ONLY IN APP: bodyweightwarrior.co.uk/app MONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletter DOWNLOAD THE PDF: bodyweightwarrior.co.uk/blog/full-body-flexibility-v5
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!The Dark Side Of Fitness - Morgan Moroney - Hot Seat Podcast #3Tom Merrick2023-09-17 | 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/morganrosemoroney YouTube: @MorganRoseMoroney
~~Sponsored By CreativeShortcut~~ Logo, Animation & Edit by Creative Shortcut. Want to learn how to scale your digital media? Start Today: tinyurl.com/yuu8j8fy Tim's Youtube: youtube.com/c/timbelchamber
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!Beginner Rings Push Workout! (SETS & REPS)Tom Merrick2023-09-10 | TRY MY WORKOUTS: bodyweightwarrior.co.uk/app BUY GYMNASTIC RINGS: http://www.bodyweightwarrior.co.uk/shop
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.
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.
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.comWhat Makes A Good Flexibility Coach? - Learning To Human - Hot Seat Podcast #2Tom Merrick2023-08-14 | 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/learningtohuman Website: 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/yuu8j8fy Tim's Youtube: youtube.com/c/timbelchamber
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 SeatThe Path To Getting Strong & FlexibleTom Merrick2023-08-06 | START YOUR 7 DAY TRIAL: bodyweightwarrior.co.uk/app FREE EXAMPLE WORKOUTS: bodyweightwarrior.co.uk/blog/path-to-strong-and-flexible
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 SummitDon’t Listen To Haters 🙅♂️ Watch @TheBioneer - Hot Seat Podcast Ep 1Tom Merrick2023-08-03 | Watch the full episode: youtu.be/h3aR03BrIdwExplore Your Hip Flexibility! (FOLLOW ALONG)Tom Merrick2023-07-30 | TRY MY WORKOUTS: bodyweightwarrior.co.uk/app MORE STRETCH SWEATSHIRTS: bodyweightwarrior.co.uk/shop/stretch-sweatshirt
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 FlexibilityDynamic Daily 7 Flexibility Routine! (FOLLOW ALONG)Tom Merrick2023-07-23 | TRY MY WORKOUTS: bodyweightwarrior.co.uk/app MORE STRETCH SWEATSHIRTS: bodyweightwarrior.co.uk/shop/stretch-sweatshirt
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!
See you in the next video!Fitness Should Be FUN-ctional! - The Bioneer - Hot Seat Podcast #1Tom Merrick2023-07-09 | 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/@TheBioneer Instagram: instagram.com/thebioneer Website: thebioneer.com
~~Sponsored By CreativeShortcut~~ Logo, Animation & Edit by Creative Shortcut. Want to learn how to scale your digital media? Start Today: tinyurl.com/yuu8j8fy Tim's Youtube: youtube.com/c/timbelchamber
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!Im Starting Over...Tom Merrick2023-07-02 | TRY MY WORKOUTS: bodyweightwarrior.co.uk/app MONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletter SHOP: http://www.bodyweightwarrior.co.uk/shop INSTAGRAM: @TheBodyweightWarrior instagram.com/thebodyweightwarrior
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.
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)
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)
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 ProgramDiscover Your Pancake Potential! (FOLLOW ALONG) #BIG5FLEXTom Merrick2023-06-04 | Go to http://www.squarespace.com/warrior to get a free trial and 10% off your first purchase of a website or domain.
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 :)
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!Begin Your Middle Split Journey! (FOLLOW ALONG) #BIG5FLEXTom Merrick2023-05-21 | Go to http://www.squarespace.com/warrior to get a free trial and 10% off your first purchase of a website or domain.
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 :)
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!Unlock Your Front Split Flexibility! (FOLLOW ALONG) #BIG5FLEXTom Merrick2023-05-07 | Go to http://www.squarespace.com/warrior to get a free trial and 10% off your first purchase of a website or domain.
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 :)
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!Discover Your Hamstring Flexibility! (FOLLOW ALONG) #BIG5FLEXTom Merrick2023-04-23 | Go to http://www.squarespace.com/warrior to get a free trial and 10% off your first purchase of a website or domain.
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 :)
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!The Flexibility Secret Everyone Should Know!Tom Merrick2023-04-09 | Go to http://www.squarespace.com/warrior to get a free trial and 10% off your first purchase of a website or domain.
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.
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 SquarespaceQuick Shoulder Mobility Routine FOLLOW ALONGTom Merrick2023-04-02 | FREE 7-DAY TRIAL FOR ALL MY WORKOUTS: bodyweightwarrior.co.uk/app
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.
See you in the next video!The Best Tool For Flexibility Training!Tom Merrick2023-03-28 | FREE 7 DAY TRIAL FOR ALL MY WORKOUTS: bodyweightwarrior.co.uk/app
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!Quick Hip Mobility Routine! (FOLLOW ALONG)Tom Merrick2023-03-19 | FREE 7 DAY TRIAL FOR ALL MY WORKOUTS: bodyweightwarrior.co.uk/app
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!
See you in the next video!HOW TO USE PNF TO GET FLEXIBLE 👆Tom Merrick2023-03-14 | 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 Merrick2023-02-26 | 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/tommerrick
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.
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.Learn To Handstand In 3 Steps!Tom Merrick2023-02-17 | WATCH THE FULL VIDEO: youtu.be/lNzk1mr7228
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.My #1 Rule For Flexibility TrainingTom Merrick2023-02-14 | WORKOUT APP: bodyweightwarrior.co.uk/app
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!Want a handstand press? Build strength with these box based drills…Tom Merrick2023-02-09 | ...18 Minute Relaxing Sleep Flexibility Routine (FOLLOW ALONG)Tom Merrick2023-02-05 | WORKOUT APP (FREE FAT LOSS / AT HOME PROGRAMS): bodyweightwarrior.co.uk/app
See you in the next video!I Made The Highest Sauna In The UK (2000mi Road Trip)Tom Merrick2023-01-22 | 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.
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!
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!
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
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 #shortGet Better Results Without Exercising MoreTom Merrick2022-11-20 | 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.
This video shares the wall hip flexor stretch to improve flexibility in your quads and hip flexors.
#shorts #shortsvideo #shortI Built A DIY Sauna On Wheels (For Cold Water Swimming)Tom Merrick2022-10-31 | 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/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
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:
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.
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.