Even though I already memorized this routine, I watch the video every time I do it because I like that someone is suffering with me. 😂 Thanks Tom.

Last year as someone with no stretching experience who could couldn’t even touch his toes it was always a joke when I told my friends I’d learn to do a split one day. But since I found this video I’ve been practicing once a week and I finally did it!

"Alright, let's do a quick test to see where your middle split is at." Me: (Acute angle)

When he said 'there are days that we can split and some days we cannot, so we need to respect that and cannot force it'. Now I know, that's why there's some days I can split but some I feel weird because I cannot. Thanks for the clarification.

I got my front splits from his front splits follow along routine. I actually did it and don't give up. I began my front splits journey 2019 and it took me ±6 months to achieve it. I am getting better by the day and his follow along videos do work!! You that's reading this, DO NOT GIVE UP. You can do it. If it was easy everyone would do it Love and light♥ PS thank you Tom !!★

I started this middle splits routine on the 1st of January this year and I was about 30 cm off the floor. Did the middle splits on the 31st of August, just a few days ago! I did the routine almost every evening and it took me exactly eight months to do the splits. I think the PNF exercises were especially helpful. Thanks so much, Tom! Now I will try working on the handstand.

I love how how unlike a lot of other youtubers who do flexibility videos you are struggling, because I am struggling too! It makes it relatable and inspiring. Also I love the calm music in the background as I am in pain. Thanks!

I've said all my life "oh I'm not flexible at all, I can't even touch my toes..." but now at 26, after almost 2 weeks of doing some of your routines, I can finally do it effortlessly! Your videos and routines are great, thank you so much Tom!!

jesus christ tom here I was thinking this would be a fun little thing to try on my rest day........ what ?!?!?!! this is so intense!!! I'm glad at least you're also feeling it

yay!!! i have been impatiently waiting for this! Your follow alongs are straight to the point and my favorites. Update: did it, hated every second of it, dear god are middle splits tough.

now i feel how Earth felt when the Pangea was splitting.

For the last year, I've been 2-3 inches away from doing the middle splits, and Toms routine has helped me accomplish this. I now can do the middle splits with a minimal warm-up, and it feels great! Thanks, Tom!

I like the fact that this is a pretty short routine. Most common gymnastics middle split routines take about 40' or more and I simply don't have that time available for stretching.

I finally did it ! After 9 month of stretching ! Thank you for your work, love your vids :)

I'm 1 inch away from achieving full middle split! Thank you so much for making this routine!

You are the only one who makes me feel confident and comfortable sliding into middle splits. Thank you 😀

I only found this gem now! Honestly I love seeing how you also suffer with us. Most of the people can already do every kind of flexibility magic, and then they explain how it worked for them, but I prefer evolving together. Thanks!

Thank you so much for this! I am in my 30s and taking dance lessons. I've been trying to deepen my middle splits for awhile, but I got stuck--plus had piriformis pain every time I tried! Most middle split tutorials I've found on KZfaq are 13 year old girls who put their legs against a wall and magically get their middle splits in a week. It just wasn't working for me. I learned about PNF stretching through the course I'm taking to get my yoga teacher certification. I researched it on KZfaq and found your channel. Now I'm making progress in my middle splits!

My goodness this video was so inviting it even got me out of my bed and onto the floor doing the stretches with you. The results were great! I was able to go down 2 inches, further than I have ever achieved in my life. I will continue to follow this video and I have subscribed to your channel. Thank you so much for taking the time to make this video ! It was truly helpful and the quick results encouraged me to keep trying.

I thoroughly enjoyed your video. I especially appreciate the honesty of some days being less flexible than other days. I don't know why I thought once you had a certain level of flexibility it never went away and I was unnecessarily beating myself up over it. it's nice to know that some days I'm just more flexible than others thank you.

This routine is awesome. I was at the same level, where Tom is in the video and in about two months I'm completely down and practicing my oversplit! Thank you so much Tom for creating this routine 🙌!

I've had 3 years down time due to illness and ongoing surgeries. As a martial artist I lost my strength and flexibility. I wanted a video to follow without ridiculously flexible people who jump straight into splits and this was ideal and felt realistic for my achievements. This video was informative, motivational and inspiring. I look forward to seeing my progress over the weeks, months, and year. I will certainly check out your other videos. Thank you for taking time to create this for us.

I'm not ever going to be able to middle split but I still follow along with you as well as I can. Love your comment about feeling like an old man, it shows even you are really challenged by this routine and the rest of us don't need to feel like we are struggling alone. Thanks for the follow along program, that helps me a lot.

I wake up every morning and do your follow along 5 minute mobility, it's been a year with Mr. Body Weight Warrior, and I cannot thank you enough. I have just done this routine, and even though it hurt, when I ended it, I could not believe I'd been at it for almost 20 minutes, thanks once again for your tutorial!

It’s crazy I’ve been subbed for years, never applying myself (extremely weak mental agility) but now that i am, I absolutely love ur channel its the best for stretching and strengthening and super organized/ easy to follow!!! I have yet to find another channel that as effective and refreshing as yours. Thank you so much for the vids Tom, you and your channel are truly a godsend!!! Many blessings

That pissing dog was easily the hardest glute isolation exercise I've ever done.

This routine is helping me a lot with the middle splits. I think I can achieve them. Every time I am doing it I am going down more and more. Thank you so much for making this routine!

Until today, I didn't know which muscles are the glutes. After that pissing dog exercise, I do. And I will never forget.

This was great! I've been on (and off) the road to middle splits for around two years, and struggling at a plateau for a year. During this routine I got closer to the floor than ever before! Thanks for sharing.

Will try it for sure! On my road to the middle splits as well! By the way, love the frame you have "Chill less. Handstand More" !!! 💪

Got all the way down today! Thanks Tom, I absolutely adore your mobility and flexibility videos!

Hey Tom I have been a male dancer for 12 years and I have never had any flexibility but this routine has made me a lot more flexible

Found this during quarantine and my goal is to get the splits before it ends!

You get a subscribe. People rush through what to do on videos without actually showing you a follow along.

I so appreciate your honesty and candid discussion while you are stretching about how hard these can be...and the sweating....and the just being real. This stuff is HARD WORK but in the end is so worth it. You make it easy to not give up. Your encouragement, honesty and knowledge is so very appreciated. I am so grateful to have found you!!!

i’ve followed this routine once and i instantly saw an improvement in my middle splits!! thank you sm

Holy moly this is effective. It's been about two weeks since I started doing this every other day, and I am a whole 4 inches closer to the floor. Thank you!

Thanks to you, I'm a little bit close to middle split :)

Hey Tom, quick question for those of us who are working multiple intensive skills simultaneously: I'm a breaker, so these mobility routines have been magic for me - I'm just having some trouble with scheduling, how would you recommend scheduling middle and front splits (and maybe even pancake?) within a week, without overworking the muscles?

This was great. The pnf holds when descending into middle splits was excellent.

it gives me joy to see u suffering, especially becuz i am also suffering doing this xD

Bro that was tough lol! My legs and hips don't know what's happening. But they will! Lol thanks for sharing

first day: Dec 20, 2020. The journey to middle split starts today!!! A lot of pain, but the nice kind of pain. feel pretty nice afterwards

I like learning from a guy who is less flexible than a girl. They’re more flexible than us in most cases. Thanks! So helpful! Will keep going!

Amazing and appreciated! Been trying to get middle splits for what seems like forever but keep getting groin injuries! Just done 2 sets and really liking some of variants. Much love 👍💪

I'm sweating just watching you do this routine. lol I've never seen a guy your size be so flexible.

I got into the middle split a bit, definitely not as low as you, but then I couldn’t get up. You made it look really easy just sitting back, but my butt is too high up to sit down in that position. And my legs were too jello to push myself back up. What a predicament. I literally was just stuck. It was almost traumatic lol

Really really enjoyed this one! I got my front (!!) splits after months of working on them and now middle splits are my goal! I will use this video 4x per week and let's see how long it will take! I'll give myself a solid 6 months to see progress and 1 year to somewhat "fully" get them. Thank you for the inspiration!!! :)

Thank you very much for your videos! It's really helping me. Your PNF exercices are very good. I started 5 days ago, and my middle split went from 36cm off the floor to 27cm! I was not expecting this at all! I thought I would have this result after one month maybe. I haven't done any flexibility routine for more than 10 years. Back when I was 11, I could do the middle split but then, I stopped completed. I'm starting again at the age of 26.

Just what I needed. I don't know how you read my mind Tom

Screams of astonishment. Great results, thanks!

I have done your routine for one week everyday and i am able to go about 20 cm lower than before i started

You really are the ideal follow along trainer. Never followed anymore doing stretch before. A friend sent me a link to your channel, and she was right the ideal trainer for me, perfect routine once again.

Hey Tom, Thank you for your videos. Love your spirit. You mentioned you usually don't sweat no the follow alongs, can you do a couple follow alongs where you sweat? Cheers

Doing this because I’m currently learning the art of vogue, I have very little flexibility so...and surprisingly this is very helpful! I love it ❤️

My goodness Tom this was intense! Lol, the last set I thought I was stuck. It was tough to come out of it. I definitely need to do this more often. Thank you!

That’s a killer, and I’m glad!!! Have you had any comments about your routines from any MMA fighters??? Thanks TM!!!

Thanks for letting me know that sometimes the middle splits looks like a really wide straddle. I thought I was doing something wrong! Lol this routine actually helped me almost touch the floor!

Great routine and I've tried everyone's middle split routine. Yours is tops !PNF is key! I'm so close and it is motivating me to work on it daily. Also I do weights on my ankle for 10 minutes against a wall doing middle splits and that has helped me progress. Thank You!

So good of a workout doing it now

Hi Tom, your the best... I practice with your videos every single day! Thank you for sharing. Greeting from Granada (Spain)

Each time I complete this sequence I feel I just won the championship of the stretches. It is really hard and I sweat like hell!!!!

This is so awesome! All the follow-alongs are great. I'm a beginner and want to improve my pike and pancake too. I do this follow along but add a few stretches in. Anyone's thoughts on this session 2x per week? 2 rounds A1 Sciatic Nerve Floss A2 Calf PNF B Middle Splits follow along up to Half Straddle Rocks 3 rounds C1 Hip Flexor Rock and ROLL C2 Weighted Squat to Pike C3 Standing straddle good morning D Finish Middle Splits follow-along Sorry for long post and thanks for sharing

Awsome stretching routine. Just after doing it once I can see a huge improvment. I have been workong on my middle split now off and on for several months and past month could not see any progress but this routine help me get closer to my aim. Thank you so much.

It's harder for a man to do this, bravo!

The middle split exercise though rather painful for a while. it helps a lot my inner thigh's tightness relieved, particularly the left leg. It is a great video. Thanks, Tom

90/90 : 10 on each side, back and forth. Then hold on on one side and lean over it, press the knee to the ground for 5 seconds then relax and go a little bit deeper, do it 3 times then shuffle the back leg to rock on over into a little bit of a pigeon position, hold for 20 seconds. Do the other side. Butterfly pose: push one leg toward the ground with your hand and try to pull the other toward the ground as well without help, hold for 20 seconds. swipe sides. Then hands on the feet, use your elbow to press the knees toward the ground as far as you can, lift your legs up into your elbows, hold for 5 seconds then relax and go a little bit deeper, do it 3 times. Frog: roll back and forward in this position. Bring the legs out to a 90 degrees angle, rock back and forward again, everytime you come back try to widen the stretch with your hand, do it 3 times then hold for 30 seconds. Single leg split: rock forward and back on your hands, do it ten times then hold for 10 seconds and change side. Advanced stretch: start with a squat position and let your legs slide, hold for 5 seconds. pissing dog: On for, bring on leg to the side and try to lift it for 5 seconds, do it 5 times then change side. Middle split again: Press into the ground for 10 seconds then relax and go a little deeper, do it 3 times then hold for 10 seconds. Rest: 30 sec pissing dog again Rest Middle split again

Hey Tom! First of all, I'd love to let you know that I've never been this happy to find a KZfaq channel before, Huge thanks, man! Now, my questions... is it okay to do this follow-along every day? or is it better to take a day/s off between training sessions??

26/5/22 done in the PM 🙏🏾. Just learnt a different variation of pigeon pose by having the legs at 90° then extend the back leg. Thanks Tom Merrick for the tutorial 🥁🎩👌🏿👌🏿👌🏿👌🏿

I totally love your follow along videos!!! 💪😁❤️ thanks!!!!

I was literally just looking up your middle splits videos. Perfect timing!

Not gonna lie, I suffered. I have terrible hip mobility (btw I'm 17) and this was nice. I'll keep this comment updated so I can show how I progress. I couldn't avoid laughing with you when you suffered too. Thank you so much Tom

My Journey: Starting off ~50cm off the ground, oh boy. Cant even reach down with my arms for support Update 1 week: about ~40 cm. Still need to use a tall bench for support Update 2 weeks: about 25 cm off the ground. Been using a wall bar as support, and previously held on on the fifth bar, now I hold on the forth. Update 3 weeks: Around 20 cm off the ground Update 4 weeks: Maybe a few centimeters closer. Only did the program ~3 times this week due to uni Update 5 weeks: Yet another few centimeters closer. Missed a few days this week as well, but now exams are over and so are the excuses Update 6-7 weeks: No major progress. Missed a lot of days

THX BRO IT REALLY MAKE ME SPLIT

Been doing this since March. This has helped so much I managed to get my front splits on my right leg. The front splits on my left leg and middle splits are currently in the making 😅

Tom u r so friggin helpful. Thanks for ur super detailed videos. Always a pleasure to watch and learn from them.

Genius, man. Definitely felt more flexible by the end. Great channel, man.

"If you enjoy the routine, give the video a like". Well, can't say I enjoyed the routine, but I definitely enjoyed the video. I just started doing this today and I wish I had discovered this sooner. If I did, who knows, maybe I would have achieved a full middle split by now.

Great routine Tom. I am far away from accomplishing a middle split - but with your routine I am convinced I can get there over the course of time :)

Thank you so much this routine is so stress free for me

Awesome exercise. Love it. i am 56 years old and determined to do the split by Christmas. I can do this!!!!

Thanks man these follow along split routines are great!

well done amazing ♡ am making progress with side splits but middle splits is another level-- good for you Tom !

omg my hands are giving me up 😂 But I can do this! Thanks for the amazing videos! I've started does your routines since high school, now I'm a masters student, and when it comes to flexibility, your videos are my fav! keep up the great work!

OMG,....i needed this video so bad....my hips are so tight. Thanks Tom

@ Tom Merrick you taught me the side splits and the pancake. I've been putting the middle split on hold, now it is time to tackle this!

I have horrifically tight inner thigh muscles. I think they must be imbalanced because I've always been able to get my knees to the ground in butterfly but have never been able to sit in pancake at all. Due to the muscles being so tight I've taken it really slow with this and only done it once or twice a week, but even that has had a huge impact. I'm still a long way off the ground, but today I felt a ridiculous shift. During the final PNF exercise I moved quite a few cm on every outbreath, it was amazing! I also have mobility issues in my hips (I'm only 28!) which I suspect are caused by these imbalanced muscles. Basically my outer hip muscles get pretty sore when I go on a walk. But these stretches have really helped with that too. Hooray!

So hard, but by far the most helpful routine I’ve tried to get those elusive middle splits!

I basically just spent the whole routine crying 😭😭😭😭

Try to do a full warmup before stretching. It will reduce the risk of injury and makes things easier overall

Very Good!! I started today and I hope soon I will be able to do it well

That's what I needed. Thanks, bruddah!

It is helping and really works, thank you😃💯

خیلی خوب بود . دستت درد نکنه

Thanks its my first 2week and I’m almost my middle split its just 2 inch away

this routine actually works

R u fkin kidding me, just when I thought we’re done, Tom goes one more set OMG. Yes sir

Great routine really enjoyed

Thanks

thank you Tom! 💪💕 awesome routine