Oops I forgot to mention, this routine should be performed 1-2x per week. Enjoy the routine!

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!

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!

Could you do this as a follow along? I’ve been doing your other follow along workouts and they’re brilliant.

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 💖

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!!!

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. 🤗

Is this supposed to be a beginner's routine? Because I must be the most inflexible person in the world.

Great thanks for this! Love your work

Never been able to touch my toes, did this once, touched my toes! Ecstatic right now! Thanks a lot. Keep up the good work!

Thank you thank you thank you! These exercises seems to have cured my sciatica pain for good (fingers crossed)!

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 👍🏼

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 :)

This routine, a couple of times a week, took me from ~35cm up, to first knuckle touching floor. Sincere thanks.

I needed this Tom thank you mate, you always care to help your community and keep it real, don't change brother.

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

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!

3:30 Um ok but I can’t even raise my leg like that. That’s why I’m HERE.

This is awesome, I’ve followed loads of stretching tutorials but this one has really helped even after just one session!

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!!!!

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.

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!

That fact that you replied, means you are going to make it. Thanks for making my life easier.

as per usual, well thought out, safe, and effective routine

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

Literally just touched my toes for the first time in my life after doing this once hahaha, keep it up man love the vids

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!

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.

Simply amazing!! This is exactly what so many of us need. Thanks for filling that fitness video gap 👍🏽😎

These follow alongs are my treat every sunday night, love them

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.✌

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 😂.

I assume the involuntary trembling stops if I keep up the routine. :(

Tom, please, please could you do this as a follow along? Thanks!

Amazing! Thank you for sharing this video with us!

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

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 ^^

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!

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.

Great video, Tom. Can't wait to see what the results are like on my end. Keep it up!

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!

Awesome video. I have struggled with tight hamstrings for most of my life and am excited to try this over the next month.

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.

Should intense stretching be done on training days or rest days? I’m wondering if it might impede recovery doing it on rest days?

Such clarity and detail. Thank you!

thanks for this Tom! very helpful for healing & gaining flexibility again assisting in the yoga practice 🙏

79K yeah baby... we are making headway. Great video as always. Inspiring. Thanks Tom.

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!

Brilliant video Tom 👍

Tom, you're the best.

Really great instruction! Well organized and on point! Keep it up

I need this. My hamstrings are super tight and sciatica limits my pike ability. Thanks for posting this

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?

Great routine! Tremendous difference after 1 try.

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.

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

I use your ab workouts every day!

the stick drill is similar to one an aerialist showed me with a foam roller for stretching toe point! Awesome stuff as always

Very useful! Much appreciated. Thank you for this and your other videos.

Great routine Tom, really well set out

wow! this is seriously an amazing routine

Great information fantastic tips always enjoying it bold statement about Christopher sommers jeff curls but fair point made

As a begginer, i love this day

Well done buddy. This was really useful. Thanks

Love the shoes 👍🏽 got my wife and I a pair. Keep up the great content!

By the way. Awesome tutorial. Good job

You are saving my life bro! ♥️

Will this help with lower back pain. Or can you please make a video to target lower back pain.

Very helpful. Thanks for this!

Descriptive and straight forward video

Tom, please write a book and bodyweight and mobility training!

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.

3:39 Jesus, even watching this made my anxiety spike, that part of my body is soooo tight

Such helpful info. Thank you so much!!

This is super awesome. I wanna try now itself

Very useful and detailed. Thanks for sharing.

AWESOME!!!!! Thanks so much! Exactly what I was looking for!

great post. just what I have been trying to do (badly) at home:)

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! :)

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

Appreciate the video!

Cheers Tom I try this tommorow. I working on press to handstand so looking for some nice pike and pancake compression stuff

Great info & easy to follow Just what I needed

It starts at 1:33

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.

Could you please make a follow along video of this routine?

You have a very nice fish pond - make a video about that

Great video.

Thank you for sharing this it was very helpful

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

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.

Can you please do a video about breathing while exercising/stretching? That’s the hardest part for me... 🙈

fantastic! thanks!

Needed this

I didn't know you did Kung Fu! Me too!!! I love your videos, thank you for sharing them.

and he also has amazing music!

Wow, this was great!

It does suck, but feels so good afterwards. Managed to get my palms on the ground at the end 🏅

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.