The ONLY 7 Flexibility Exercises You Need! ✅
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- Опубліковано 28 вер 2024
- The Big 7 of Flexibility ✅
I’ve heard the concept of the “Big 5” flexibility exercises from @BodyweightWarrior ; they are: the pike, the pancake, the middle split, the front split, and the bridge. I added 2 more to the list, which I’ll explain below.
The idea is that working on these exercises will give you enough flexibility for all other flexibility goals you may have. For example, working towards the bridge will take care of the hip flexors, lats, and chest, instead of having to think about these body parts separately as individual goals.
You will still work on these body parts separately. However, the intent of improving your bridge and focusing on a single position makes training “easier” and more straightforward than thinking of each joint and muscle in isolation.
1️⃣ The Resting Squat: This should be your entry point to flexibility work. It should become so comfortable that you could even eat in this position.
2️⃣ The Pike: Hamstring flexibility will serve you for a myriad of skills and even daily life activities.
3️⃣ The Pancake: Not necessary for real-life activities, but it will improve all compression skills like handstand presses, L-Sit, and V-Sit.
4️⃣ The Front Split: This one will take care of all the hip flexors and hamstring flexibility you might ever need.
5️⃣ The Middle Split: Arguably the hardest of the lower body exercises. Again, not directly applicable to real life, but extremely helpful for anything hand-balance related. It will ensure you have enough hip flexibility to spare.
6️⃣ The Bridge: This exercise will open your entire anterior chain (front of the body). Working on it will open the spine, shoulders, lats, chest, abs, and hip flexors to a great degree.
7️⃣ The German Hang: I added this exercise to the list to work the shoulders into extension, which none of the above exercises does.
📱 You can find Follow Along classes for each of these movements on my app!
I recommend focusing on 2 at a time, maximum 3, for the best results. Any other questions, ask below!
With Love,
Gabo
📲 Follow Along Classes (ALL LEVELS) for each of these movements on the NEW ‘𝐒𝐚𝐭𝐮𝐫𝐧𝐨 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭’ available on PlayStore or AppStore.
More about this post...👇
The Big 7 of Flexibility ✅
I’ve heard the concept of the “Big 5” flexibility exercises from Tom Merrick (the bodyweight warrior) ; they are: the pike, the pancake, the middle split, the front split, and the bridge. I added 2 more to the list, which I’ll explain below.
The idea is that working on these exercises will give you enough flexibility for all other flexibility goals you may have. For example, working towards the bridge will take care of the hip flexors, lats, and chest, instead of having to think about these body parts separately as individual goals.
You will still work on these body parts separately. However, the intent of improving your bridge and focusing on a single position makes training “easier” and more straightforward than thinking of each joint and muscle in isolation.
1️⃣ The Resting Squat: This should be your entry point to flexibility work. It should become so comfortable that you could even eat in this position.
2️⃣ The Pike: Hamstring flexibility will serve you for a myriad of skills and even daily life activities.
3️⃣ The Pancake: Not necessary for real-life activities, but it will improve all compression skills like handstand presses, L-Sit, and V-Sit.
4️⃣ The Front Split: This one will take care of all the hip flexors and hamstring flexibility you might ever need.
5️⃣ The Middle Split: Arguably the hardest of the lower body exercises. Again, not directly applicable to real life, but extremely helpful for anything hand-balance related. It will ensure you have enough hip flexibility to spare.
6️⃣ The Bridge: This exercise will open your entire anterior chain (front of the body). Working on it will open the spine, shoulders, lats, chest, abs, and hip flexors to a great degree.
7️⃣ The German Hang: I added this exercise to the list to work the shoulders into extension, which none of the above exercises does.
📱 You can find Follow Along classes for each of these movements on my app!
I recommend focusing on 2 at a time, maximum 3, for the best results. Any other questions, ask below!
With Love,
Gabo
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Just another comment and a Like for the algo.
****************
Stay shredded, brahs (and brahettes).
We're all gonna make it.
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Peace.
Why does the app need photo and video permission.
Hello
Yourecommend focusing on two at a time. How would you go about choosing which two?
Bro that's some god lvl flexibility, 99 percent of men would never learn this.
Life's all about decisions.
that is bceause mobility and flexibility is much more tougher and more time consuming to improve than body building.@@StraitjacketFitness
Exactly, these are not realistic to the average person 😢
@@Awareness_With_Dennis
Some are dangerous for the average man. There was a study on the mobility of hip joint structure and for 90% of men and about 20% of women split is impossible without dislocation of hip joint and damage...
@@dmitrizaslavski8480 I heard about that. There’s no reason to achieve half of these moves unless your goal is to become a gymnast or contortionist imo
You thought this was a stretching guide but it was me, DIO!
Jotaro: DIO!
@@mistyguy9997 Are you really approaching me instead of running away?
@@itsm1ha104 I can't beat the sh*t out of you unless I get closer
That last actually tore my distal bicep tendon.
Yeah. It does these kind of things. Such a quirky little stretch.
You moved into it to fast or you just had weak shoulders
@@ArchiedArcher I OHP 225lbs. Regardless there doesn't seem to be much benefit to that particular movement that can't be substituted by something else for mobility, strength, and hypertrophy. There are better, and safer alternatives out there for reaping whatever potential benefits this movement has to offer.
@@vicefitness1157 oh dang my fault, I wasn’t trying to be rude or nothing if that’s how you took it, I just meant that some peoples are more prone to muscle tears and such, I didn’t mean to say you were weak.
@@ArchiedArcher No you're Right leading cause of tendon tears are exactly the two reasons you stated, your statement is valid
Me who can't even touch their toes while standing straight
same. I'm going after that stretch first! then I probably want to conquer splits.
Wow❤🎉❤❤, I have never seen a man with muscles these flexible, keep doing your thing
I can do most of the things because I did gymnastics for 6 years 😂 and I still can do it (I stopped last year)
We do those exercises at my martial arts class, but I don't seem to have drastically improved. Now I'm focusing or muscle strength (glutes and psoas) for mobility but still.... I'm not seeing the results it's so depressing. Any advice?
is this video about helping others or about self-admiration?
Please bro tell me some good stretch for hamstring when i bend my lower back only bend
Do the same bend but try to anteriorly rotate your pelvis, as in stick out your butt and then bend forward without moving your spine. You should feel your hamstrings before you even break 90 degrees.
Stretch one leg at a time keeping the other relaxed semi-bent
Search “Saturno Movement hamstring flexibility”. We have plenty of routines you can follow! Pick one, and do it 2-3x per week. Stay consistent!
You’re simply the best
You guys are! 💙 -Gabo
Ahhhh bueno gente! 😊 Éste instructor tiene la gracia de la demostracion y evidentemente el dominio de la disciplina. *Se trata de invitar a que se sometan a un riguroso entrenamiento para adquirir éstos logros..* ❤🎉❤🎉❤
Amazing work ❤
This is the first video I’ve seen with a proper split with a dropped hip.
Thank you so much
I can’t get my feet flat when I squat how do I fix that?
Perfect combination of strength, flexibility, and fluid, explosive movement
I aim to do all of these
thank you ❤
Missing middle split and German hang. I can do a pretty wide pancake though and have been using that to build up to middle split. I have a crazy wide stance squat, able to full press pelvis forward without losing balance. I'm guessing there's a range of motion on my hips I'm not hitting, or there's a bone limitation but I'll get there!
I still don’t have a 180• middle split. Shit is hard 😄 the only way to know if we have the anatomy for it would be to keep training it! Let’s see in a year! Do we have a deal? :) -Gabo
thanks this is great video well 😁👍
Cool ... infact 😅
Which of these do you like most? 😁👇
Mine is Full pike and the first one
Amazing
0:07 bro folded faster than I do when I see my crush at the gym
The middle split is easy for me but the front split is harder
I will settle for #1.
can wo do this with lower back pain ?
I need this person as my trainer🥹 great balance of strength agility and flexibility
I can do 1,6, and 7
Perfección ❤
It's finally happened... I saw a video with exercises, which I can already do 🥹🥹
Not gonna happen.
But, very nice excercises, thank you.
What about the wrist and elbow? Are they in the next video? I am following you from the Middle East. Thank you
The bridge will open your wrist enough into extension. The German hang will open your wrist into flexion. Elbow extension as well I’m both. No need for elbow flexion flexibility. -Gabo
@@SaturnoMovement What do you mean by the bridge will open? Sorry, I am Arab and I do not understand English well
Tq❤, bro
I do the 1st one every time i shit
Indian?
Indians are too relatable at the 1st one lol
Whew! got tired; need some ice cream!
Sciatica tightness doesn't allow me to stretch my hamstrings as I don't feel it there at all, my sciatica always gets in the way fist and just sitting with my back and legs straight is impossible.
The first one we do regularly 😂 i hope you understood
Pronto pra viagem
I can do the first and the last one 😂
i do wanna learn that problem is they hard af
How can I do the front split if 4 months ago I pulled my hamstring doing that? I still get pain if I try even an easier progession
You need to heal the area first, then strengthen it. Then, you can start working on it again more mindfully. -Gabo
The Bricks ❤ are also symbolized by the Profile Pic, all the equipments you used are your own made I guess ... Is it?
*German hang.*
I don't know bout y'all but i feel like this thing was once a big deal historically. I know because i can do this but my grandpa having PTSD after knowing this exercise' name. 💀
It is based
Hello
how do u make to have this veins in low ab, there is an especific execise?
just having low body fat will make them appear
@@_mariko791 and How low the bf has tô be and How many calories intake tô mantain ?
Work on one at a time until it’s mastered correct?
No I do all 7 exercises every day
Yeah... Even those "progressions" are way out of my range...😂😂
Ohhh yey the 1st flexibility u showed us we indian do that everytime while getting shit out 😅😂
1 2 3 then skip to 6
Ok, olvídalo… vamos por tacos. 😅😅😅😅
All came from yoga from Ancient India
Yea
But how
And how do we get so flexible...😅
"German Hang"💀
I really let myself go man, I used to be able to do four of these with ease and I’ve gotten so fat I can’t even sprint very long without getting tired😭. Time to hit the gym again💀
You got this man. We know it’s not easy, but thing about how better you will feel. Don’t judge yourself now yes? But simply start slow moving into the right direction and 6-12 months max (depending your starting point and commitment) and you’ll be back at feeling light as a feather! Here for you 🙏🏽 -Gabo
My shoulders feel like they were dislocated just by watching this video.
Holy fuck. How could I ever get to that level. I can barely touch my toes
0:05
He really went for 0 to 100 there
UA-cam recommending this to me knowing that I have the range of motion of a tree trunk 😭
Do yoga your flexibility gone next leavle
👏👏
2-5 0:49
I'm good for the rest except the one that exercises you know what
Bro is made of rubber. 🤣
❤❤2👍
🔥💜😻
Bro 1st position is the morning routine for indians
O:01 is that a jojo's reference
I can't even reach my toes bro 😭
The hardest is the easiest for me💀💀💀
First one the easiest and then come impossible
So is German Hang the original name? Cause i was told it's called Skin the Cat.
Skin the cat is the movement towards the German hang. Both weird ass names right? Haha -Gabo
Where is the girl? 😭
Who?
First exercise is easy peasy for indians😅❤
Kono Dio da
We Indians are popular for doing that first one everyday 😂
How the fuck do I get there
fr
You say “only 7” as if they were a few 😂
I have god gifted mobility but devil given flexibility
😮😮❤❤
If a man above 40 can do any of the one single flexibility exercises of these, he has a flexible body and comes under 25% of good healthy men
😶mmmkay😶
I think his eggs almost lost 😂.
Her flexibility is so insane that it effects his neck. His neck looks like giraffe 🦒 😂😂
How about foot to toe you definitely missed that
Indian know the first one😂
🤓☝️
Mei is der glass und nagert is er a no😮😮
First one is pretty ezy for Indians💀💀
any asian can do the 1st one easily unconsciously 😂 I do not know how they can do that 😂
I would stay away from splits, your bones can literally collide which just can't be healthy
I am a indian and I always use indian toilets so the first exersise squat
omo 1 no fit do 1
Bridge is easiestn
The bunions on bro's feet be trippin 💀🗣️
These 7 yes, but it’s the 100 that you need to get to the 7 😅
Truly beautiful work here 👌
👏👏