This actually works insanely well people.. started 5 days ago and have done this every morning for 5 days now + some chill streching in the evening. Frontsplit Day 1: 50cm from the ground. Frontsplit Day 5: 21cm from the ground 😲 yes i'm serious 😁
Love both this and your beginner middle splits flexibility routine ! I have to ask if anyone else's feet/toes hurt in the 3rd exercise, in this video, from it being crunched up against the wall? Any ideas how to fix this and still feel the stretch?
@gfish5185 thank you very much. I'll have to re watch the video, I can't remember which exercise. But usually, your body will adapt if you stay consistent
Hi! I enjoy your videos and have just started with the middle split training: thanks 🙏🏽 Question about this one: do you also recommend practising once or twice a week with a 72h interval?
I have a regression. But it's tough to explain. You need to see it. It's part of the flexibility masterclass. You sit on a bench lift your knee, then extend your knee for reps
Great videos am starting to use them to regain flexibility lost over years just a question if I am doing the side and front splits routine would I do them one after another or on separate days
Hello sir. I have 2 questions. 1. Should i do my front splits first then middle splits? 2. When i perform my middle splits i feel pain on the outer side of the knee what should i do?
I recommend doing separate workouts for front splits and middle splits. That's not a short answer, but likely you need to build active strength during the middle splits, you're probably pushing too far passively to try and force progression. Don't rush, never work with pain, allow the flexibility to come. Try this routine and see how you go ua-cam.com/video/3wt5W_aEUjs/v-deo.html
You can but I wouldn't recommend it. Before basketball you want to do mobility exercises, jumping warm ups, direction changing warm ups, wrist and shoulder positioning/muscle activation.
Warm ups need to be sports specific. But this is what a lower body mobility warm up would look like for weights or stretching. ua-cam.com/video/GaCiqqE3YG0/v-deo.html
In your middle splits video you say to only do it twice a week with a 72 hour break between each routine, is that the same for this front split routine?
you can do either of these routines 2-3 times a week. I just say 2 times with 72 hours rest because most folks go too hard to start with and hurt themselves :)
@@UnityGymOnline Awesome! Thanks for the info. Great videos btw! Just did my first set of each routine yesterday and saw marked improvement in both middle and front splits. Can't wait to see where I'm at in a month :)
@@StephenCullum awesome mate! That's the idea with everything we program. Make it super efficient so it actually gets done! Keep me posted, let me know how you're getting on. And keep an eye out for the shoulder flexibility routine I'll post soon :)
Yep, cramps are normal. Just keep working through it, back off a little and get the volume in. The next session you won't cramp as badly. Let me know how you go, keep me up to date.
You could do this 3 times a week as long as you don't push yourself to anything that resembles pain. But you also have to consider flexibility in the rest of the body too ... and you MUST train strength, don't get caught in the flexibility rabbit hole.
The contractions are absolute MAX effort! You only get the desired result of 'hacking' the nervous system with a max effort contraction. Often people experience muscle cramps the first few times they try this. Really go for it! It's a safe exercise. This is very different to the other stretches. They are done in a way where you feel a good stretch, but you must be aware to not push yourself to the point of pain.
This routine is super effective thank you! I have a question though When I do the compression lifts at the beginning I feel it much more in my abs and I can barely get my legs off the floor😂 even though I have quite good flexibility.. Is there some modification I could do to make me feel it in the legs?
You're feeling it in the weak link, so your abs will strengthen soon enough. Try pointing your toes and keeping your knees locked straight. If that doesn't work try one leg at a time
10:05 The bending and straightening really hurts my knee. I’ve had several knee surgeries so this concerns me. Can you recommend a way to do this without stressing the knee on outstretched leg ?
I'm gonna tell my story After 4 years spent in cadet military corps I decided to go back to civil life, and a couple of months after arriving home i signed up for Taekwondo And as you might know it requires a lot of flexibility so i train REALLY hard just like i did in the military But things wouldn't work out and i got 1 major and 4 minor injuries while stretching in only 7 months of training.. So after all i was fed up, i couldn't understand what i should do to get higher and stronger kicks So i quit And started to hit weights It'd been for 7 months after i got a serious injury (which happened 2 weeks ago), i did 95kg squat 8 times although my maximum was 85*6 but that day i felt like God so i decided to risk.. And now i can't really do more than 60 push-ups without a head ache, and i can't hit weights at all So the only option is stretching Although my previous stretching experience was pretty bad i decided to try again and.. this time I got same results as in those 7 months but IN A 1.5 WEEK, and i fell in love with stretching to be honest.. and all with these videos So thank you very much for these videos and your channel, keep going Cheers!
you're welcome! I'm really glad you like them. Don't give up on weights or flexibility. But the military style of training doesn't work long term, I know as I was an Infantry soldier for 4 years. Check this video about my story with life changing injuries I sustained whilst on deployment ua-cam.com/video/UX1xtEDteNc/v-deo.html
Hey sir, i have a question, may i stretch with less than 72hrs break between my stretching sessions? I do want to stretch more but not sure if it's effective
Great question! If you're having trouble tucking your toes under for the hip flexor part, a little work on the muscles in your lower leg and foot might help. One method you could try is trigger point release, which involves applying direct pressure to specific points on the muscles to help relieve tension and improve flexibility. For your situation, you might want to focus on your calves and the soles of your feet. You can use a foam roller or a tennis ball for this. Just gently roll the ball or foam roller over these areas, pausing on any spots that feel particularly tight or sensitive. This can help to loosen up the muscles and make it easier for you to tuck your toes. I plan on covering more about this in future videos, so keep an eye out. But for now, give this a shot and let me know how you go! Keep up the good work, and remember, every step you take towards improvement counts! 💪😊
Quick question please: would it make sense, whilst training the Hip-Flexors (first exercise in the video) to have feet in dorsal extension, so that all of the anterior chain is contracted, whilst the posterior beng lengthened?
that's called plantar flexion ;) and in this routine I'm intentionally using dorsi flexion to target the hip flexors and not get a more general anterior chain stretch. There are different exercises I use for that :)
Thanks very much for your great resources! Indeed you are executing the exercise in the plantar flexion, hence was my question, what if it were to be in dorsal extension* (also called dorsi flex) of the foot, which you so kindly already answered :) PS: got your 20 minutes flexibility routine and looking forward to advanced program already. Cheers from Berlin!
You generally have good info, but splits are not your specialty, regardless of not having warmed up. Seated toe pikes are great for hip flexor strength, but do not open hamstrings much--proper standing forward fold and your Jefferson curls are more effective. As for the quad lunges with the wall assist, the upper body should be engaged, hands on bent knee pushing torso upright and back body towards or against the wall as much a possible, depressing the shoulders--avoid crunching up the neck, the cervical spine should be erect and long. My recommendation and what I found the most effective is standing splits with or without a wall assist which is more dynamic. In any flexibility training: long, deep breathing, concentration and consistency. Should be done after light cardio when muscles are warmed up, or I like to stretch between reps to rest up before next set and at the end to cool down.
hi JH, thanks for sharing your feedback. Although I disagree with you. Before I get into this I'm curious, what are your qualifications and experience? I'll talk you through the reason why the seated pike compression lifts are so effective at building hamstring flexibility. There are two major nervous system (security) mechanisms involved in the process of flexibility development that you must understand. Each includes neurons that communicate with muscles, and the muscles communicating back to your nervous system to: Ensure your limbs don't stretch too far and cause an injury Ensure you don't lift too much weight and cause an injury Most protocols will help improve your flexibility over a duration of weeks and months. But the second security mechanism, of making sure that you don't overload muscles with excessive weight, can be “hacked” to increase your flexibility within a few seconds! So let's talk about that second security mechanism and how I'm using it so effectively with the pike compression lifts. At the end of each muscle, you have tendons that join muscle to bone, and there are neurons closely associated with those tendons called Golgi tendon organs or GTOs. These GTOs are sensory neurons that sense how much load is on a muscle. If you lift a heavy weight, these neurons fire to send a signal back to your spinal cord and brain. And these sensory neurons can shut down motor neurons to prevent the contraction of a muscle. For example, if you attempt to pick up a weight that is much too heavy, your GTOs shut down the motor neurons, making the muscle contraction impossible. In summary, we have a mechanism that senses stretch and can determine if a stretch is excessive. And if so, activates the contraction of muscles to limit flexibility. And we have a second mechanism that senses excessive load and will shut down your motor neuron's ability to contract muscles, so that you avoid lifting a dangerous weight. Both are protective by nature, but we can also leverage them safely in order to increase your flexibility. Ok back to the pike compression lifts ... the idea is two fold: 1. end range antagonistic muscle (hip flexor) contractions make it very hard to contract the hamstrings allowing more flexibility 2. we are intentionally triggering the GTOs function to shut down muscle contractions and 'hack' the nervous system for flexibility gains Standing forward fold and Jefferson curls are good tools for hamstring flexibility, they are both used in my UMS programming. But you don't seem to understand the purpose of antagonistic muscle contractions I listed above. It's not a matter of one or the other, using both methods together is far superior to what you're suggesting. Plus, this is a beginner stretching routine. I've chosen exercises that are simple for a beginner to wrap their head around. Although Jefferson curls are an awesome exercise, there are contraindications that would not make them ideal for a lot of beginners. Your cues for the 'quad lunges with wall assist' as you call them are not incorrect, but you seem disconnected from what a beginner needs. I've been a coach since 1998 and learned a long time ago that you can only give a few instructions to a beginner without overwhelming them and dis-empowering them. So I stand by my cues for these exercises. I have decades of evidence that they produce exceptional results in thousands of people around the world. As people progress with their training, I introduce new cues and concepts to further their development. That's how good coaching works. Recommending a standing split or as we call it, an active split is not bad for a beginner. We use that in phase 1 of our programming. However a standing split is not a dynamic movement. I'll fill you in on the difference between static and dynamic stretching so that you can learn something here. A 'standing split' is a static stretch because the limbs are not moving during the exercise. It is also a loaded stretch as the muscles are dealing with load and forced to isometrically contract during the stretch. Dynamic stretching is when the limbs move during the exercise hence the word dynamic. An example of dynamic stretching would be an axe kick in martial arts. Dynamic stretching has it's place and is effective, but you don't seem to understand what it is. Before you criticise another fitness professional I recommend educating yourself to a higher level. I presume you have some experience training yourself, you seem to know the 'what' and 'how' parts pretty well, but you're lacking the 'why' ... which is what separates a good coach from an amateur. What you've said here is not sound advice for a beginner and lacks programming knowledge.
![15 Min Beginner Middle Split Stretching Routine [FOLLOW ALONG FLEXIBILITY]](http://i.ytimg.com/vi/3wt5W_aEUjs/mqdefault.jpg)
I love this guy. Excellent teacher.
Thank you Kyle, that's very kind of you
@UnityGymOnline yes
@@UnityGymOnline I know what to do because I keep coming and you know you tell unity gym is the only way I know what to do
I've been following these programs for over 2 years now and I would *highly* recommend them to anyone at any fitness/flexibility level.
You're a legend Vinny :)
I’ve been doing that, but I just be going into the split
@@UnityGymOnline do you know I’m still going?
@@UnityGymOnline yes I’m watching every video that you put out there so you keep on going and I’ll be right there
I am on your Instagram channel
Great routine I’ve been practicing 3-4 days a week
Nice work, really happy you enjoy the routine
Awesome routine! Will be there an intermediate video for front splits? I know you have both a beginner and intermediate video for the middle splits...
Thank you, I'm not planning on making any new flexibility routines this year sorry. It's all in the UMS Tribe Membership
This actually works insanely well people.. started 5 days ago and have done this every morning for 5 days now + some chill streching in the evening.
Frontsplit Day 1: 50cm from the ground. Frontsplit Day 5: 21cm from the ground 😲 yes i'm serious 😁
Wow well done mate!
Amazing stretching workout! I trust you completely for this procedure!❤
Thank you, I appreciate the comment
Love both this and your beginner middle splits flexibility routine ! I have to ask if anyone else's feet/toes hurt in the 3rd exercise, in this video, from it being crunched up against the wall? Any ideas how to fix this and still feel the stretch?
@gfish5185 thank you very much. I'll have to re watch the video, I can't remember which exercise. But usually, your body will adapt if you stay consistent
Great routine (once again) !!! I get much deeper into my front splits after doing this. Thank you!
Thanks for the love :)
Cheers for the link, ozzie. Another great vid.
That last stretch was gruesome, thank you!
You're welcome, thank you for watching and commenting 😃
Hi! I enjoy your videos and have just started with the middle split training: thanks 🙏🏽
Question about this one: do you also recommend practising once or twice a week with a 72h interval?
Yes I do 😃 you need to recovery from flexibility work
Thanks 🙏🏽
Love love love it, you guys ROCK!! Thanks a million 😁
You're welcome, thanks so much for all the love ❤❤
Thank you for your great video!
You're welcome, thanks for commenting.
amazing !! that was so helpful 💞💪 thank you!!!
You're very welcome, thanks for watching and commenting
Please do more follow alongs
sure thing
Thanks for the great video. Can i do this everyday, or do i take a 48h break within sessions! Thanks
You're welcome. 48 hour break. Still gotta work on middle splits, shoulder flexion and extension, and hip and shoukder ER and IR
@@UnityGymOnline thanks mate 🙏
What if you can't sit up straight or bend forward for the first one (leg lifts)? Do you recommend to bend the knees?
I have a regression. But it's tough to explain. You need to see it. It's part of the flexibility masterclass.
You sit on a bench lift your knee, then extend your knee for reps
Incredible video...beautiful form...🔥🔥🔥
Thank you very much
Great videos am starting to use them to regain flexibility lost over years just a question if I am doing the side and front splits routine would I do them one after another or on separate days
thanks for the feedback. DO them on separate days :)
Is it necessary to warm up before flexibility trainning?
Yeah it's good to do a 5 minute warm up
I have a doubt. Can I do the front split or middle split routine after the gym workout?
Yes you can
Hello sir.
I have 2 questions.
1. Should i do my front splits first then middle splits?
2. When i perform my middle splits i feel pain on the outer side of the knee what should i do?
I recommend doing separate workouts for front splits and middle splits. That's not a short answer, but likely you need to build active strength during the middle splits, you're probably pushing too far passively to try and force progression. Don't rush, never work with pain, allow the flexibility to come. Try this routine and see how you go ua-cam.com/video/3wt5W_aEUjs/v-deo.html
I wonder how long the window is after the contractions before the stretch reflexes starts kicking in again?
couldn't tell you, but the method works :)
can you do these before playing basketball?
You can but I wouldn't recommend it. Before basketball you want to do mobility exercises, jumping warm ups, direction changing warm ups, wrist and shoulder positioning/muscle activation.
Warm ups need to be sports specific. But this is what a lower body mobility warm up would look like for weights or stretching. ua-cam.com/video/GaCiqqE3YG0/v-deo.html
Extremely helpful routine!
Thank you, glad you like it 😃
Hey Rad! How many times a week will you recommend doing this routine?
2-3 times a week :) There's a lot of other muscles and movements we need to work on too. So we have to fit it all in
@@UnityGymOnline you are righttt!! Thank youu
@@karlajimenez3200 you're welcome, I'm glad you enjoyed my video
@@UnityGymOnline I really appreciate all the content you give, it has help me a lot! Is full of value
Is it okay to do these exercises every single day?? Im not hurting myself right?
I would do every second day. You can over do it
@@UnityGymOnline thank you so much
@@anfeldriss3871you're welcome, thanks for watching and commenting :)
In your middle splits video you say to only do it twice a week with a 72 hour break between each routine, is that the same for this front split routine?
you can do either of these routines 2-3 times a week. I just say 2 times with 72 hours rest because most folks go too hard to start with and hurt themselves :)
@@UnityGymOnline Awesome! Thanks for the info. Great videos btw! Just did my first set of each routine yesterday and saw marked improvement in both middle and front splits. Can't wait to see where I'm at in a month :)
@@StephenCullum awesome mate! That's the idea with everything we program. Make it super efficient so it actually gets done!
Keep me posted, let me know how you're getting on. And keep an eye out for the shoulder flexibility routine I'll post soon :)
how often a week could i do this stretch ? i know im a year late watching this video but im very intrested
2-3 times a week is good. It doesn't matter if you watch this video in 10 years, it will still be relevant and effective.
just awesome!! Thanks pal
you're welcome, thanks so much for watching and commenting :)
I cramp in the quads on that first exercise. Is that a normal place to get it?
Cheers
Yep, cramps are normal. Just keep working through it, back off a little and get the volume in. The next session you won't cramp as badly. Let me know how you go, keep me up to date.
How often should I do this routine?
Depends on your goals. You could do it 3 times a week, but you have to consider everything else you want to work on and create a realistic plan
So well explained!
thank you very much, I'm glad to hear that. Sometimes I wonder if I talk too much 😁
Thanks for sharing.. how many times per week should one do this routine? 🙏
You could do this 3 times a week as long as you don't push yourself to anything that resembles pain. But you also have to consider flexibility in the rest of the body too ... and you MUST train strength, don't get caught in the flexibility rabbit hole.
Goldmine as always. Hope you get the millions of view you deserve.
thank you very much :)
What is your RPE when doing the flexibility work? Are they maximal contractions or more like 85-90%?
The contractions are absolute MAX effort! You only get the desired result of 'hacking' the nervous system with a max effort contraction.
Often people experience muscle cramps the first few times they try this. Really go for it! It's a safe exercise.
This is very different to the other stretches. They are done in a way where you feel a good stretch, but you must be aware to not push yourself to the point of pain.
@@UnityGymOnline Thanks for the information! Really enjoy it!
@@sealsmr you're welcome
This routine is super effective thank you! I have a question though When I do the compression lifts at the beginning I feel it much more in my abs and I can barely get my legs off the floor😂 even though I have quite good flexibility.. Is there some modification I could do to make me feel it in the legs?
You're feeling it in the weak link, so your abs will strengthen soon enough.
Try pointing your toes and keeping your knees locked straight. If that doesn't work try one leg at a time
10:05 The bending and straightening really hurts my knee. I’ve had several knee surgeries so this concerns me. Can you recommend a way to do this without stressing the knee on outstretched leg ?
You have to back to stretch off. If you've had knee surgery, then that's always going to be the weak link for you
I'm gonna tell my story
After 4 years spent in cadet military corps I decided to go back to civil life, and a couple of months after arriving home i signed up for Taekwondo
And as you might know it requires a lot of flexibility so i train REALLY hard just like i did in the military
But things wouldn't work out and i got 1 major and 4 minor injuries while stretching in only 7 months of training..
So after all i was fed up, i couldn't understand what i should do to get higher and stronger kicks
So i quit
And started to hit weights
It'd been for 7 months after i got a serious injury (which happened 2 weeks ago), i did 95kg squat 8 times although my maximum was 85*6 but that day i felt like God so i decided to risk..
And now i can't really do more than 60 push-ups without a head ache, and i can't hit weights at all
So the only option is stretching
Although my previous stretching experience was pretty bad i decided to try again and.. this time I got same results as in those 7 months but IN A 1.5 WEEK, and i fell in love with stretching to be honest.. and all with these videos
So thank you very much for these videos and your channel, keep going
Cheers!
you're welcome! I'm really glad you like them. Don't give up on weights or flexibility. But the military style of training doesn't work long term, I know as I was an Infantry soldier for 4 years.
Check this video about my story with life changing injuries I sustained whilst on deployment ua-cam.com/video/UX1xtEDteNc/v-deo.html
Hey sir, i have a question, may i stretch with less than 72hrs break between my stretching sessions? I do want to stretch more but not sure if it's effective
Definitely. You could do this with 48 hours rest, it's just for absolute beginners I recommend a bit more rest
@@UnityGymOnline appreciate that, thanks
@@yourdream28 you're welcome
I can't tuck my toes under to do the hip flexor part. Any suggestions?
Great question! If you're having trouble tucking your toes under for the hip flexor part, a little work on the muscles in your lower leg and foot might help.
One method you could try is trigger point release, which involves applying direct pressure to specific points on the muscles to help relieve tension and improve flexibility. For your situation, you might want to focus on your calves and the soles of your feet.
You can use a foam roller or a tennis ball for this. Just gently roll the ball or foam roller over these areas, pausing on any spots that feel particularly tight or sensitive. This can help to loosen up the muscles and make it easier for you to tuck your toes.
I plan on covering more about this in future videos, so keep an eye out. But for now, give this a shot and let me know how you go! Keep up the good work, and remember, every step you take towards improvement counts! 💪😊
Quick question please: would it make sense, whilst training the Hip-Flexors (first exercise in the video) to have feet in dorsal extension, so that all of the anterior chain is contracted, whilst the posterior beng lengthened?
that's called plantar flexion ;) and in this routine I'm intentionally using dorsi flexion to target the hip flexors and not get a more general anterior chain stretch. There are different exercises I use for that :)
Thanks very much for your great resources! Indeed you are executing the exercise in the plantar flexion, hence was my question, what if it were to be in dorsal extension* (also called dorsi flex) of the foot, which you so kindly already answered :)
PS: got your 20 minutes flexibility routine and looking forward to advanced program already. Cheers from Berlin!
Good stuff.
Thanks Adam
as always 🔥🔥🔥
😮
Thanks Dee :)
You generally have good info, but splits are not your specialty, regardless of not having warmed up. Seated toe pikes are great for hip flexor strength, but do not open hamstrings much--proper standing forward fold and your Jefferson curls are more effective. As for the quad lunges with the wall assist, the upper body should be engaged, hands on bent knee pushing torso upright and back body towards or against the wall as much a possible, depressing the shoulders--avoid crunching up the neck, the cervical spine should be erect and long.
My recommendation and what I found the most effective is standing splits with or without a wall assist which is more dynamic. In any flexibility training: long, deep breathing, concentration and consistency. Should be done after light cardio when muscles are warmed up, or I like to stretch between reps to rest up before next set and at the end to cool down.
hi JH, thanks for sharing your feedback. Although I disagree with you. Before I get into this I'm curious, what are your qualifications and experience?
I'll talk you through the reason why the seated pike compression lifts are so effective at building hamstring flexibility.
There are two major nervous system (security) mechanisms involved in the process of flexibility development that you must understand. Each includes neurons that communicate with muscles, and the muscles communicating back to your nervous system to:
Ensure your limbs don't stretch too far and cause an injury
Ensure you don't lift too much weight and cause an injury
Most protocols will help improve your flexibility over a duration of weeks and months. But the second security mechanism, of making sure that you don't overload muscles with excessive weight, can be “hacked” to increase your flexibility within a few seconds!
So let's talk about that second security mechanism and how I'm using it so effectively with the pike compression lifts.
At the end of each muscle, you have tendons that join muscle to bone, and there are neurons closely associated with those tendons called Golgi tendon organs or GTOs.
These GTOs are sensory neurons that sense how much load is on a muscle.
If you lift a heavy weight, these neurons fire to send a signal back to your spinal cord and brain. And these sensory neurons can shut down motor neurons to prevent the contraction of a muscle.
For example, if you attempt to pick up a weight that is much too heavy, your GTOs shut down the motor neurons, making the muscle contraction impossible.
In summary, we have a mechanism that senses stretch and can determine if a stretch is excessive. And if so, activates the contraction of muscles to limit flexibility.
And we have a second mechanism that senses excessive load and will shut down your motor neuron's ability to contract muscles, so that you avoid lifting a dangerous weight.
Both are protective by nature, but we can also leverage them safely in order to increase your flexibility.
Ok back to the pike compression lifts ... the idea is two fold:
1. end range antagonistic muscle (hip flexor) contractions make it very hard to contract the hamstrings allowing more flexibility
2. we are intentionally triggering the GTOs function to shut down muscle contractions and 'hack' the nervous system for flexibility gains
Standing forward fold and Jefferson curls are good tools for hamstring flexibility, they are both used in my UMS programming. But you don't seem to understand the purpose of antagonistic muscle contractions I listed above. It's not a matter of one or the other, using both methods together is far superior to what you're suggesting.
Plus, this is a beginner stretching routine. I've chosen exercises that are simple for a beginner to wrap their head around. Although Jefferson curls are an awesome exercise, there are contraindications that would not make them ideal for a lot of beginners.
Your cues for the 'quad lunges with wall assist' as you call them are not incorrect, but you seem disconnected from what a beginner needs. I've been a coach since 1998 and learned a long time ago that you can only give a few instructions to a beginner without overwhelming them and dis-empowering them. So I stand by my cues for these exercises. I have decades of evidence that they produce exceptional results in thousands of people around the world.
As people progress with their training, I introduce new cues and concepts to further their development. That's how good coaching works.
Recommending a standing split or as we call it, an active split is not bad for a beginner. We use that in phase 1 of our programming. However a standing split is not a dynamic movement. I'll fill you in on the difference between static and dynamic stretching so that you can learn something here.
A 'standing split' is a static stretch because the limbs are not moving during the exercise. It is also a loaded stretch as the muscles are dealing with load and forced to isometrically contract during the stretch. Dynamic stretching is when the limbs move during the exercise hence the word dynamic. An example of dynamic stretching would be an axe kick in martial arts. Dynamic stretching has it's place and is effective, but you don't seem to understand what it is.
Before you criticise another fitness professional I recommend educating yourself to a higher level. I presume you have some experience training yourself, you seem to know the 'what' and 'how' parts pretty well, but you're lacking the 'why' ... which is what separates a good coach from an amateur. What you've said here is not sound advice for a beginner and lacks programming knowledge.