Oops I forgot to mention, this routine should be performed 1-2x per week. Enjoy the routine!
@FiveN9ne6 жыл бұрын
Hi Tom. During the Jefferson curl is it ok for lower back to round? I always have that problem, my palms can go past my feet but in a posterior pelvic tilt. Similar to seated pike, my butt is more forward than my back. How can i target this? Is it a weakness or tight muscle? Thanks
@btmovements3606 жыл бұрын
Bruh, fire vid as always. You never fail. Keep up the good work and keep the exploration happening ✌🏾🏃🏽♂️🤸🏽♂️🏋🏽♂️
@grunow6 жыл бұрын
and also after the lower body routine ??? not before???
@FiveN9ne6 жыл бұрын
You always stretch after muscle building exercises, never before
@kwasjemycat92366 жыл бұрын
can my father do this too he is 45 years but he wanted to do it with me i said watch out dont lol
@virginiajackson66434 жыл бұрын
As a total beginner with very tight hamstrings and sciatic nerves, I’ve found this routine to be very uncomfortable, but exceptionally effective. Thank you!
@ynmamflm2 жыл бұрын
would you say almost impossible? Almost but day one sucked! Day two will be easier
@recepemirhancirak4011 Жыл бұрын
@@ynmamflmhow did it go?
@filipposkarailanidis6 жыл бұрын
NO WAY... The reason I found your channel a week ago was because I was looking for hamstring exercises. However you didn't have a complete beginner's video... AND NOW YOU RELEASE ONE! I love you mate, you've been doing amazing work with your vids, please keep it up!
@BodyweightWarrior6 жыл бұрын
Aye, well here you are
@skull78785 жыл бұрын
Could you do this as a follow along? I’ve been doing your other follow along workouts and they’re brilliant.
@sofiawisdom35684 жыл бұрын
I did this routine once and was able to touch my toes. I've never been able to do this. I was really close before, but now I can actually do it! Thank you 💖
@OSeanSanO6 жыл бұрын
Woooowwww dude... seriously mad props for the SI nerve floss! I don't think a lot of people know about this kind of potential risk of nerve damage when thinking they are stretching the muscle but they are stretching the SI nerve! 👌 good shit!!!
@BodyweightWarrior6 жыл бұрын
It's very important, thanks :)
@VeeBee815 жыл бұрын
Hi Tom 👋🏽 Can you put all your beginners exercises in a Playlist please so that they’ll all be easy to find on your channel. 🤗
@hanhil36735 жыл бұрын
Is this supposed to be a beginner's routine? Because I must be the most inflexible person in the world.
@hardikrathore37194 жыл бұрын
Same lol
@MrSunshinetrooper4 жыл бұрын
He says at the start its for people who can pretty much touch their toes.
@dashachess42044 жыл бұрын
Just do a half sun salute, you will touch your toes in no time: kzfaq.info/get/bejne/rZmVdryfy7OYk3k.html start at 1:56 perfect for beginners! I would also recommend using a mirror to see your half lift, memorize where your hands are located when doing it so you wouldn't need a mirror and can practice anywhere
@saarxddd4 жыл бұрын
You can do everything with a far stretch or not so far, just as far as YOU can, not what he can do.
@IsacMicic3 жыл бұрын
I started this routine while i couldn't pass my hole hands through my knees, now I can touch the ground, so I think you should give it a try
@TimShieff6 жыл бұрын
Great thanks for this! Love your work
@BodyweightWarrior6 жыл бұрын
Thanks Tim, honoured :)
@SuperKizza156 жыл бұрын
Never been able to touch my toes, did this once, touched my toes! Ecstatic right now! Thanks a lot. Keep up the good work!
@BodyweightWarrior6 жыл бұрын
Amazing, that is so cool to hear! :)
@KNielsen36 жыл бұрын
Thank you thank you thank you! These exercises seems to have cured my sciatica pain for good (fingers crossed)!
@BodyweightWarrior6 жыл бұрын
Awesome!
@77Faquir3 жыл бұрын
before doing this routine i would reach with my hands just below my knees, 3 weeks later i can reach, before stretching, the top of my feet and after stretching i can reach my fingertips below my feet... Thanks for the routine 👍🏼
@Jez2008UK5 жыл бұрын
Top class, thank you so much (I'm a 55 year old male and looking to improve my flexibility overall for the row machine) - this will help me lots :) Many thanks and merry Christmas to you :)
@whatnotttt2 жыл бұрын
This routine, a couple of times a week, took me from ~35cm up, to first knuckle touching floor. Sincere thanks.
@bpg2012 жыл бұрын
This is what I'm hoping for! Right now I'm not even close to being able to touch my toes.....
@Milanlundandersen2 жыл бұрын
@@bpg201 Same how its going for you? update?
@bpg2012 жыл бұрын
@@Milanlundandersen Well I still need to work on consistency!! Not stretching enough yet to make a difference. Need to make time daily before I can properly evaluate!
@adamhammoud14966 жыл бұрын
I needed this Tom thank you mate, you always care to help your community and keep it real, don't change brother.
@BodyweightWarrior6 жыл бұрын
Why else do it. It's all about growing stronger together, thanks Adam :)
@willpeachable4 жыл бұрын
TIMESTAMPS: 0:00 - Intro 0:55 - Overview of exercises 1:33 - A1. General warm up 1:55 - A2. Straight leg swings - 10-15r per side 2:12 - A3. Kit Laughlin stick drill 3:15 - A4. Sciatic nerve glides - 10-15r 4:01 - B1. Elevated Calve PNF - 3-4r per side (10-15s/5s) 5:11 - B2. Banded Hamstring PNF - 3-4r per side (10-15s/5s) 6:27 - C1. Jefferson Curls - 10r + 10-30s 8:14 - Recommended sets and time 9:12 - Closing comments
@IsacMicic3 жыл бұрын
I've been doing this routine for 3 weeks and it is the first time in my live i can touch the ground without bending my knees, thank you very much!
@juliamasters5185 жыл бұрын
3:30 Um ok but I can’t even raise my leg like that. That’s why I’m HERE.
@Jose-fn6zq4 жыл бұрын
same jaja
@rasher3314 жыл бұрын
@@Jose-fn6zq It sounds like you need to start with sitting down on a chair or a bench and extending your leg out and then leaning torso over and reaching down your leg as far as you can. Keep doing that and then keep trying the tip your toes movement reaching further each day you practice. Eventually you will be able to touch them and then progress with this video after a few weeks.
@Ash.994 жыл бұрын
🤣🤣🤣
@manifestqueen14194 жыл бұрын
Julia Masters Lmmfaoooooo
@LouCollins4 жыл бұрын
This is awesome, I’ve followed loads of stretching tutorials but this one has really helped even after just one session!
@savannahgunter53534 жыл бұрын
That nerve thing felt so good I'm going to cry😭😭 I think I finally found what makes my legs hurt so badly!! Thank you so much this helps a ton!!!!
@savannahgunter53534 жыл бұрын
My legs feel so free!!!
@doriangrey46475 жыл бұрын
Dude, your videos are gold! I searched for books and videos on flexing everywhere and i couldn't find nearly as good one as yours. Thank you so much.
@Alexeinandros83 Жыл бұрын
Hello Tom, As these seem to be the most efficient exercises for the hamstrings, could you please do for exactly this a follow along? That would be great!
@charlesjefferson8046 жыл бұрын
That fact that you replied, means you are going to make it. Thanks for making my life easier.
@BodyweightWarrior6 жыл бұрын
happy stretching :)
@ramadoo21796 жыл бұрын
as per usual, well thought out, safe, and effective routine
@BodyweightWarrior6 жыл бұрын
Thanks :)
@TomGTARec5 жыл бұрын
They all felt good and I will be doing this twice a week now, the sciatic nerve glide feels amazing as that's where i have pain. Thanks for the vid
@GhostOfYou7074 жыл бұрын
Literally just touched my toes for the first time in my life after doing this once hahaha, keep it up man love the vids
@kirstenj99033 жыл бұрын
I’m 31 years old, and although I’ve always been relatively active, I’ve noticed over the past few months that I’m losing flexibility, and I’d like to gain whatever I can back. I wish there had been a follow-along video for this routine. But I think I did the exercises correctly because a few hours later, I’m feeling a post-workout ache in my hamstrings. 😄 Hopefully that signals the beginning of progress. Thank you so much!
@sevatar57626 жыл бұрын
Just found your channel. My posture is absolutely ruined thanks to martial arts. Been having terrible trouble with everything! extremely tight hams, anterior tilt, rounded shoulders and nerd neck. Will be putting in lots of your stuff into my morning routines.
@BodyweightWarrior6 жыл бұрын
Ah that sucks but no reason why it can't be fixed. Best of luck :)
@dancequinnqueen45324 жыл бұрын
Simply amazing!! This is exactly what so many of us need. Thanks for filling that fitness video gap 👍🏽😎
@mariahannagrundmann29425 жыл бұрын
These follow alongs are my treat every sunday night, love them
@Gremlin2096 жыл бұрын
Thanks Tom. I love your Bruce Lee Philosophy approach to Fitness. Take what is essential and discard the unessential and add what is uniquely your own. Keep up the excellent work.✌
@BodyweightWarrior6 жыл бұрын
100% love that too
@kieran76553 жыл бұрын
I would like to thank you for this video. Followed you're videos for a while but just gone through all exercises in this and managed to touch my toes for the first time in my adult life! Huge moment for me 😂.
@dannynayman41474 жыл бұрын
I assume the involuntary trembling stops if I keep up the routine. :(
@ginny58422 жыл бұрын
Tom, please, please could you do this as a follow along? Thanks!
@michellesf37226 жыл бұрын
@BodyweightWarrior6 жыл бұрын
awesome, have fun!
@SirKaelan66 жыл бұрын
Amazing! Thank you for sharing this video with us!
@BodyweightWarrior6 жыл бұрын
Happy to help :)
@thomasfowler82124 жыл бұрын
I don't really understand your explanations for contracting each muscle to stretch??? It would help if you gave an example like 'tense like your about to he punched in the stomach' or something
@tilenrac10994 жыл бұрын
Love your videos tom i was able to figure out all the things that were hindering me in my mobility. Keep up the awesome work ^^
@caiojulioary2 жыл бұрын
do you recommend doing this routine before or after lower body exercices? Or it's better to do them in a day when you dont exercise legs at all? Thank you for this Tom!
@kamx16 жыл бұрын
I haven't heard about the stick x-rcise smh, will try this routine. Some exercises I already do, some I don't. It definitely is worth to give it a try. Thx Tom.
@BodyweightWarrior6 жыл бұрын
It's brutal but great, best of luck :)
@idmovepersonaltraining6 жыл бұрын
Great video, Tom. Can't wait to see what the results are like on my end. Keep it up!
@BodyweightWarrior6 жыл бұрын
best of luck
@chriswatts92276 жыл бұрын
Thanks for this Tom great stuff. Interesting to hear someone call out Coach Sommer I've been greatly challenged and helped by listening to him!
@BodyweightWarrior6 жыл бұрын
He definitely is a polarising character :)
@chriswatts92276 жыл бұрын
Tom Merrick I found his Tim Ferriss interview great at making me reconsider my training. Slowing down what I think is progress and having a greater consideration of mobility. Thanks for content like this which helps greatly!
@jobeydog6 жыл бұрын
Awesome video. I have struggled with tight hamstrings for most of my life and am excited to try this over the next month.
@BodyweightWarrior6 жыл бұрын
best of luck to you Anthony :)
@johnjohntv11956 жыл бұрын
Anthony; keep us updated on your progress.
@jw9346 жыл бұрын
I seem to recall you mentioned in a video that you can almost touch your forehead to your toe. Not sure. I think that is a much better stretch than the "pike". In my opinion, the pike could put excessive strain on the lower back if one's hamstring is not long enough. I believe this is what happened to a friend who tried too hard and ignored the resulting back pain problem until it became chronic. Most KZfaq videos I saw described touching the nose to the shin, which could also result in the same type of injury as the pike, if overdone.
@johnjohntv11956 жыл бұрын
Should intense stretching be done on training days or rest days? I’m wondering if it might impede recovery doing it on rest days?
@mousdrvr6 жыл бұрын
Such clarity and detail. Thank you!
@chrisantonuccio2 жыл бұрын
thanks for this Tom! very helpful for healing & gaining flexibility again assisting in the yoga practice 🙏
@ohhiguy6 жыл бұрын
79K yeah baby... we are making headway. Great video as always. Inspiring. Thanks Tom.
@BodyweightWarrior6 жыл бұрын
It's crazy, thanks Guy :)
@ricobasic3 жыл бұрын
loving your videos.. thanks for this one. i have always had terrible flexibility but don't think ive ever worked on it properly. will be doing this a few times a week!
@niiico23513 жыл бұрын
Brilliant video Tom 👍
@paulsireci63746 жыл бұрын
Tom, you're the best.
@TheGelatio6 жыл бұрын
Really great instruction! Well organized and on point! Keep it up
@saldena46 жыл бұрын
I need this. My hamstrings are super tight and sciatica limits my pike ability. Thanks for posting this
@BodyweightWarrior6 жыл бұрын
no problem, hope it helps :)
@mehmettalhakurt47763 жыл бұрын
Thanks a lot Tom, this routine is AMAZİNG. After the second week (fresh out from the 5th workout) I am able to touch the ground with my palms. My maximum range was mid shin before I started this routine. I would recommend it to anyone who wants to achieve a pike position. One question though, I don't get the logic behind the Week 1: 2 workouts/week Week 2: 3 workouts/week Week 3: 4 workouts/week Week 4: 2 workouts/week (deload) Could you or anyone enlighten me around this issue?
@mathias24104 жыл бұрын
Great routine! Tremendous difference after 1 try.
@rb_674 жыл бұрын
I love your videos and find them extremely helpful. Please share some tips for knocked knees, why they happen and how they are problematic in the long run.
@abbx0226 жыл бұрын
Hi Tom, love your videos, it would be amazing if you could do a routine for posterior pelvic tilt, there is nothing else of your quality out there
@sunshinebear19792 жыл бұрын
I use your ab workouts every day!
@garthneily48556 жыл бұрын
the stick drill is similar to one an aerialist showed me with a foam roller for stretching toe point! Awesome stuff as always
@BodyweightWarrior6 жыл бұрын
It's bloody horrid haha, thanks Garth
@garthneily48556 жыл бұрын
for sure, foam roller makes it more forgiving I imagine.
@jonmaragliotti88576 жыл бұрын
Very useful! Much appreciated. Thank you for this and your other videos.
@dexistence196 жыл бұрын
Great routine Tom, really well set out
@Teran3056 жыл бұрын
wow! this is seriously an amazing routine
@BodyweightWarrior6 жыл бұрын
Thanks Teran :)
@tomakram8726 жыл бұрын
Great information fantastic tips always enjoying it bold statement about Christopher sommers jeff curls but fair point made
@BodyweightWarrior6 жыл бұрын
haha, maybe a little out there
@meleecraft6 жыл бұрын
As a begginer, i love this day
@BodyweightWarrior6 жыл бұрын
Get stuck in :)
@drnh44446 жыл бұрын
Well done buddy. This was really useful. Thanks
@TheSavants6 жыл бұрын
Love the shoes 👍🏽 got my wife and I a pair. Keep up the great content!
@BodyweightWarrior6 жыл бұрын
Love some Feiyues :)
@jackwhale81525 жыл бұрын
Can’t believe I find this shoes here, my parents wear Feigues when they were kids, how did you know this brand which I thought it almost disappeared even in China now
@dojajkox6 жыл бұрын
By the way. Awesome tutorial. Good job
@SaadKhan-yf1jn4 жыл бұрын
You are saving my life bro! ♥️
@jibberjabber69194 жыл бұрын
Will this help with lower back pain. Or can you please make a video to target lower back pain.
@patblack22916 жыл бұрын
Very helpful. Thanks for this!
@BodyweightWarrior6 жыл бұрын
Glad to help Pat :)
@goonzaaleezz5 жыл бұрын
Descriptive and straight forward video
@KaranTyagi1014 жыл бұрын
Tom, please write a book and bodyweight and mobility training!
@yanakravchuk98246 жыл бұрын
And what would you suggest for someone who at 7:01 can't go 10 degrees bent over without keeping a neutral spine? I feel like you should make a beginner's beginner stretch routine.
@BodyweightWarrior6 жыл бұрын
I've got many on my channel but this routine will be fine at any level :)
@axisaudio26735 жыл бұрын
@@BodyweightWarrior I'm pretty tight. so much so that I can't extend my legs straight when sitting much less laying down to do a sciatic nerve guide. Any suggestions or variations to get there?
@Jas0nJames5 жыл бұрын
@@axisaudio2673 I'm in the same boat, any suggestions @Tom Merrick
@Mienarrr4 жыл бұрын
3:39 Jesus, even watching this made my anxiety spike, that part of my body is soooo tight
@7oclockmiracles882 жыл бұрын
Such helpful info. Thank you so much!!
@Vivek7886 жыл бұрын
This is super awesome. I wanna try now itself
@martinwhite20206 жыл бұрын
Very useful and detailed. Thanks for sharing.
@tomkirchner72766 жыл бұрын
AWESOME!!!!! Thanks so much! Exactly what I was looking for!
@BodyweightWarrior6 жыл бұрын
Happy to help :)
@polyannamoonbeam6 жыл бұрын
great post. just what I have been trying to do (badly) at home:)
@TheEdopex6 жыл бұрын
Awesome video! I love your work and I find it really helpful. Any chance of seeing a beginner pancake routine in the future? Greetings from Italy! :)
@BodyweightWarrior6 жыл бұрын
possibly indeed!
@dzang62506 жыл бұрын
Have you thought doing some video like this for the hip flexors and quads? I notice during leg kicks they tend be tight, but finding beginner friendly routines is hard. It's easy to find some exercises, but not ones like this where you really feel the good kind of stretch
@justinreyesv Жыл бұрын
Appreciate the video!
@bennythebear07116 жыл бұрын
Cheers Tom I try this tommorow. I working on press to handstand so looking for some nice pike and pancake compression stuff
@BodyweightWarrior6 жыл бұрын
You're welcome, should be pretty useful :)
@lighting_fast5 жыл бұрын
Great info & easy to follow Just what I needed
@lourmadanat90454 жыл бұрын
It starts at 1:33
@acieleshky8772 жыл бұрын
Any advice for improving hamstring flexiblity while avoiding knee pain? I had a medial knee injury two years ago and these stretches caused the pain to flare up again.
@mholscher4 жыл бұрын
Could you please make a follow along video of this routine?
@rafamerchan6 жыл бұрын
You have a very nice fish pond - make a video about that
@charlesjefferson8046 жыл бұрын
Great video.
@golflimaactual Жыл бұрын
Thank you for sharing this it was very helpful
@Marlonbc906 жыл бұрын
Hi Tom, I recently started to follow your channel and I love it. I have a question and I hope you will be able to answer. What would you suggest for people who need to both strengthen and stretch a certain muscle? My posture is all kinds of messy, I have weak glutes and hamstrings, so I have anterior pelvic tilt and I need to strengthen them. At the same time I have very tight calves and reduced range of motion in the ankle, so my weak hamstrings are overstretched and they feel very very tight. If I lay on the ground and raise one leg knee straight I can only go 40-45° degrees, so I need to work on flexibility a lot. Should I focus on stretching my hamstrings first and then build strength later? Can I do both efficiently? I guess I should do both things in my weekly routine, but I don't know if I should prioritize one and go 60-40 or something like that. Thank you so much, keep up the great work
@thousandsmiles20134 жыл бұрын
Hello, I read your comment and would love to offer some advice, as I have been going through a similar situation where ill strengthen too much and not stretch enough and eventually have to take time out from strengthening to stretch. Personally I prefer to stretch every single day, and always addressing the tighteat muscles causing me grief that day. Id certainly recommend a ratio of roughly 70% stretching, and 30% strengthening. That works well for me but every body is different for everybody, so you may start there and treat the ratio to work better for uou and gage how your muscles relax! Hope this helps. Let me know if you have any other questions 😊
@tubax9264 жыл бұрын
Ik I'm 2 years late but the soft tissue laughlin drill thing is really a big difference maker especially if you had stiff muscles. Its basically a massage to your legs and releases extra tension which would obstruct your pike length. I couldn't pike to my ankle but after 5 mins of soft tissue release I was able to land my PALMS at the floor. Really need to massage your body here and now. Big difference maker. Self massage is enough too, just release the tension.
@huntermullins18434 жыл бұрын
Can you please do a video about breathing while exercising/stretching? That’s the hardest part for me... 🙈
@Adrienne5576 жыл бұрын
fantastic! thanks!
@BodyweightWarrior6 жыл бұрын
happy to help
@tekashisun5853 жыл бұрын
Needed this
@sophiavantil0072 жыл бұрын
I didn't know you did Kung Fu! Me too!!! I love your videos, thank you for sharing them.
@MB-su4tr5 жыл бұрын
and he also has amazing music!
@tamas59316 жыл бұрын
Wow, this was great!
@jjcrazi6 жыл бұрын
It does suck, but feels so good afterwards. Managed to get my palms on the ground at the end 🏅
@BodyweightWarrior6 жыл бұрын
Awesome man, congrats!
@LarsRyeJeppesen6 жыл бұрын
Great stuff. I would add that if you stretch every day, be very careful with pnf.. I do it 2-3 times a week (pnf, that is). Pnf can lead to setbacks if the muscles do not get time to recover, imho.