Do you want an 8-week lower body mobility program? 2x workouts a week? Comment below, enough comments, and I'll make it ASAP. The program would include strength, mobility and flexibility work to help you achieve pistol squats, improved athleticism, splits in both directions, stronger glutes, hamstrings and quads + a stronger lower back and core.
Yes, please! And for the full body please, if possible. I would love you to include the thoracic spine and the hip flexors as well. Can't wait! Thank you.
Yes I'm a dancer and I could use something to strengthen and mobilize my lower body in a graceful way. I love your programs, I'm wondering if you could provide options for cross training as a dancer/athlete?
I'm not sure why this video was recommended (now) but I'm glad it was. Also, this is why I started watching more women in the fitness industry about 6 years ago. The men taught me everything about aesthetics and strength, but with those workouts came a bad outcome too, lack of mobility. As a person who loves to play sports and has had plenty of injuries, some of those workouts were not helping in lateral movement and flexibility. Still, women always tended to emphasize movement, agility and flexibility in their content. As a veteran with so many injuries and a current kinesiology student, I really appreciate these videos.
I totally get you here. I think as women aren’t as physically strong as men we sorta have to focus on joint and mobility work more than men do to protect our physical bodies, and this is definitely pays off in the long term! Interesting how our weakness is still our strength haha.
***I think you should train BOTH limited rom( range of motion), full rom and extended rom. I just don't think it's best to ONLY train partial/limited rom, or to ONLY do full rom. I use partial reps in my training to strengthen the weakest point of the movement, such as by doing a half rep of a pull-up in the hardest position or a half rep of an HSPU in the hardest portion. I also use limited rom to learn new skills like when I first learned pistol squats and handstand press. In the beginning, limited rom was the only option as I couldn't do the full movement. I also use limited rom to place more tension on a muscle to aid in hypertrophy, like doing limited rom hip thrusts right after completing a set of full rom hip thrusts. Or a burn out of half rep push ups (bottom to middle) after a set of full rom push-ups. Moral of the story, use all ranges. Limited rom is a useful tool, and so is extended rom. This video is meant to encourage you to ADD on extended rom training.
Funny enough, weightlifting/body building is moving towards doing extended rom as the benefits of lengthen partials for hypertrophy is bearing out in the research
These exercises are insane! I’ve never seen any other UA-cam videos show anything like these. I need to do these! I need to master these! These exercises could change my life.
A tip for anyone trying the shoulder stretch. Put a little padding under your bum as insurance in case you are dumb like me and smack your tailbone a bit while mastering the balance. Still a great exercise though.
Another video that doesn't explain why we would want to do the Jefferson Curl to begin with. What muscles we're using. And the overall benefit of the exercise? I quit watching after 3 minutes.
As a middle aged man I feel there's a tendency to take advice from experienced middle aged men as it would be most applicable to me, but you've really proved me wrong. I've been working the jefferson curl and the pancake just way differently, and I'm looking forward to trying these next time. You are very articulate and probably why I think you managed to convince my stubborn mind!
@hansdampf4120 and why is that? I can't see anything wrong with anything he said. Why shame him? You feel cool for that? Maybe you're a weak person who needs to shame others to feel relevant. Grow up kid. He enjoyed the video, it was helpful and he said she did a good job. Ooooo.. omg. So *cringe* lol. Childish af.
It makes sense though. If you were a middle aged woman taking advice from a 20 something gymbro probably wouldn’t be as helpful as taking advice from another middle aged woman
@@hansdampf4120how is it cringe? He openly admitted to having been wrong and closed minded. What he said probably applies to most of us if we take an honest look at ourselves.
Summer, how did you really get involved in this. Did you have calisthenics or gymnastics communities nearby? Did you go to group classes, get a 1-1 teacher, how did you know what to do, how often to do it, when to do it etc? There are so many drills and stuff I could do, so many routines... But I think I need to get involved in a nearby community to really make progress and benefit from the hive-mind of knowledge and experience there.
I wish I had realised/been taught the importance of mobility at a younger age. My poor flexibility was always just accepted by my coaches as it didn't really hinder my performance (football and sprints) but recently had a couple of bad injuries I feel could have been avoided with proper conditioning. My competitive days are behind me now but I'm hoping I can still use these tips to improve myself at 33 with pins in my ankle and a stitched up Achilles tendon!
Jefferson curl was a staple for a while, had always thrown it in there when doing legs, than throughout time forgot about it. Also awesome tweaks and progressions. And the foam roller thing is especially creative.
as someone introduced to a lot of this stuff via guys like KOTguy and Tom Merrick I now find myself wanting to improve all of the key fundamental flexibility positions, i found this video extremely helpful. I'm definetly going to steal some of these progressions. thank you.😅
To quote Mickey Mantle, “if I had known that I was going to live this long, I would have taken better care of myself.” I admire those of you who realize that you should be doing these before you have a spinal injury and a joint replacement. I watch these and think “that’s a great idea!” before I realize that this ship has already sailed.
Haven't gotten through video yet but a tip in case it isn't in the video: unless you are wearing minimal shoes like she is, do not wear shoes during any of these exercises! Your feet are one of the most important spots for mobility and injury prevention.
Hi summer! Do I just do these exercises after each other with 12 reps each and do this for 3 rounds? Or what do you suggest? Thank you for your beautiful content. If you ever have time for a follow along weighted mobility workout 🙏🏻. And would you considering an own app? Or being part of Playbook? I would definitely subscribe! Lots of love for your high quality instructions, enthusiasm and understanding how it really is to be an absolute beginner❤
Very well explained.you have done I have seen many videos till date, but I have not seen one like this.👌 Today from you're my favourite notification....🙏
About muscle building. If you’re not using the full range of motion when doing squats your just using bad form. Studies show that going to the very end of flexibility(feeling the stretch), and pausing there for 2 seconds, is the most productive part of the movement for size and strength. This fundamental fact applies to all strength building exercises, not just squats.
Do you work ambidextrousness? I do track and field events except I work the weak side more than the strong side. Track and field coaches dogmatically believing in only doing your dominant side and letting your non-dominant side get weaker and weaker relative to your dominant side. Your left and your right side are the twins and so you're starving one twin and overfeeding the other. So I throw the javelin and shot put and discus more with my weak left side than my strong right side and the effect is amazing. And I do the sprinting and sprinting exercise like a skips and biscuits with booty bands on. Sprinting with booty bands is an awesome sprinting hack. If you don't do gymnastics when you're a little kid then it's dangerous to do it as an adult but you can do track and field at any age. With throwing exercises you fall on your face after you throw the thing because your generating so much forward force. Look up Papachristou triple jump she can run up and throw herself 45 feet! That's so far!
Minuiature show the worst example ever. Never lift barre in back of the head (cervical joint and posture, rotate cuff shoulders, other injury risk if you hate to left the barre)
I love all of your content explaining the processes instead of only demontrating to others you can do it so easily. You cannot progress untill safe basic movements are constructed. I believe alot of people become very discouraged and disconnect with others and also no longer follow if it only looks to being a far fetched fantasy. Thanks again
These drills are exactly what I've been looking for for years! Been practicing yoga for 10 years and I've only made small progress on the "pancake". This should be able to help me to get to the next level. Thanks!
Hi, I'd like to know what are the shoes that you're wearing? I've been paying attention more and more on getting comfortable shoes that give me more control (I have wide feet, so they're usually squeezed sideways..) and the model you're wearing in that video looks like something that could work for me! Aside from that, thank you so much for that video and I'll be sure to try all of these exercises!
Hey :) These are Vivo Barefoot shoes, I've been wearing them since 2018. My favs are the PRIMUS TRAIL III as you don't have to lace them up and they have excellent grip.
The grace and ease with which you perform these movements is insane! I paused multiple times because I was just absolutely awestruck. Thanks for sharing these, definitely will be incorporating them into my workouts 🫶
I really love your explanation at the beginning of this video. Makes good sense and strength and mobility is always something I wanted to have both of. :) PS: Upon watching the rest of your video I gotta say, I love yur progressions and the movements you chose to demonstrate as I have a hard time finding good progressions that work good for me. You're awesome, Keep it up!
I think most trainers I’m watching these days, for hypertrophy or pure strength, cali dudes too, recommend full range of motion, including a weighted pause at the end. Good content though, but not sure about the opening. Good luck with the channel!
If you want to build muscle you HAVE to move with the biggest range of motion possible, as the stretched position and the eccentric motion are where most growth is initiated. "Ass to grass!" and "LOWER!" are mantras for a reason.
Hi Summer thank you so much for this! I’m on my calisthenics journey and I’ve been incorporating these movements in the gym. If your mobility is basic, is it okay to do a “weighted mobility day” and actively do hip mobility 2x a week? That’s what I’ve been doing but I don’t want to overstretch either. How do you know when you’re stretching too much? I’m doing the daily morning one 5 days a week Hip mobility stretches on leg day (2x week) 1 full weighted mobility day… too much? Or can you can do a video breaking that down please?🙏🏾
You grabbed that huge weight like is made out of styrofoam! wow! I am loving your videos!!! My kids and I are starting calisthenics, thanks to you. You are inspiring!! Thank you Summer!!
I want to know who or which group of people said you should only train limited range motion? For the most part, good trainers will teach you to train full range of motion. I'm just curious who said this, or when it became popular? Otherwise, great video and I learned a lot!
Full range of motion weight training also seem to be the best way to increase muscle size, so training like this during all exercises might give you the best of both worlds when it comes to mobility and hypertrophy.
First thing people need to be aware of is that the operative word is range and not absolute. There are many variables to take into account when it comes to a persons range of motion. Work within your appropriate range based upon what your joints will allow.
each part of this video needs to be a video by itself.. there is a lot of rich information. looks like am going to watch this video a lot. liked+subscribed
doing Jefferson curls with your toes elevated will stretch out your calves more right behind the knee too, much harder than a flat foot but very effective
Do you want an 8-week lower body mobility program? 2x workouts a week? Comment below, enough comments, and I'll make it ASAP. The program would include strength, mobility and flexibility work to help you achieve pistol squats, improved athleticism, splits in both directions, stronger glutes, hamstrings and quads + a stronger lower back and core.
Yes please!!!!!!
Yes, please! And for the full body please, if possible. I would love you to include the thoracic spine and the hip flexors as well. Can't wait! Thank you.
Yessss
Yaass please ! 😍🙏
Yes I'm a dancer and I could use something to strengthen and mobilize my lower body in a graceful way. I love your programs, I'm wondering if you could provide options for cross training as a dancer/athlete?
I'm not sure why this video was recommended (now) but I'm glad it was. Also, this is why I started watching more women in the fitness industry about 6 years ago. The men taught me everything about aesthetics and strength, but with those workouts came a bad outcome too, lack of mobility. As a person who loves to play sports and has had plenty of injuries, some of those workouts were not helping in lateral movement and flexibility. Still, women always tended to emphasize movement, agility and flexibility in their content. As a veteran with so many injuries and a current kinesiology student, I really appreciate these videos.
I totally get you here. I think as women aren’t as physically strong as men we sorta have to focus on joint and mobility work more than men do to protect our physical bodies, and this is definitely pays off in the long term! Interesting how our weakness is still our strength haha.
***I think you should train BOTH limited rom( range of motion), full rom and extended rom. I just don't think it's best to ONLY train partial/limited rom, or to ONLY do full rom.
I use partial reps in my training to strengthen the weakest point of the movement, such as by doing a half rep of a pull-up in the hardest position or a half rep of an HSPU in the hardest portion.
I also use limited rom to learn new skills like when I first learned pistol squats and handstand press. In the beginning, limited rom was the only option as I couldn't do the full movement.
I also use limited rom to place more tension on a muscle to aid in hypertrophy, like doing limited rom hip thrusts right after completing a set of full rom hip thrusts. Or a burn out of half rep push ups (bottom to middle) after a set of full rom push-ups.
Moral of the story, use all ranges. Limited rom is a useful tool, and so is extended rom. This video is meant to encourage you to ADD on extended rom training.
@@risethroughme I typically do weighted mobility as my workout - so within the strength training portion between your warm up and cool down.
Funny enough, weightlifting/body building is moving towards doing extended rom as the benefits of lengthen partials for hypertrophy is bearing out in the research
These exercises are insane! I’ve never seen any other UA-cam videos show anything like these. I need to do these! I need to master these! These exercises could change my life.
KneesOverToesGuy. The only thing I haven't seen him do is the last exercise.
A tip for anyone trying the shoulder stretch. Put a little padding under your bum as insurance in case you are dumb like me and smack your tailbone a bit while mastering the balance. Still a great exercise though.
Another video that doesn't explain why we would want to do the Jefferson Curl to begin with. What muscles we're using. And the overall benefit of the exercise?
I quit watching after 3 minutes.
she wears barefootshoes so she knows what shes talking about
you have no idea how happy I am I found this channel randomly.
As a middle aged man I feel there's a tendency to take advice from experienced middle aged men as it would be most applicable to me, but you've really proved me wrong. I've been working the jefferson curl and the pancake just way differently, and I'm looking forward to trying these next time. You are very articulate and probably why I think you managed to convince my stubborn mind!
I agree she gives great advice. Besides that your comment makes me cringe.
@hansdampf4120 and why is that? I can't see anything wrong with anything he said. Why shame him? You feel cool for that? Maybe you're a weak person who needs to shame others to feel relevant. Grow up kid. He enjoyed the video, it was helpful and he said she did a good job. Ooooo.. omg. So *cringe* lol. Childish af.
It makes sense though. If you were a middle aged woman taking advice from a 20 something gymbro probably wouldn’t be as helpful as taking advice from another middle aged woman
@@hansdampf4120how is it cringe? He openly admitted to having been wrong and closed minded. What he said probably applies to most of us if we take an honest look at ourselves.
don't be such a judgmental little brat. @@hansdampf4120
Nicely done 👍
woah, hello dude
Summer, how did you really get involved in this. Did you have calisthenics or gymnastics communities nearby? Did you go to group classes, get a 1-1 teacher, how did you know what to do, how often to do it, when to do it etc? There are so many drills and stuff I could do, so many routines... But I think I need to get involved in a nearby community to really make progress and benefit from the hive-mind of knowledge and experience there.
I love all your content Summer!!!! You are such an inspiring example of how to become a flexible athlete past your teen years.
I wish I had realised/been taught the importance of mobility at a younger age.
My poor flexibility was always just accepted by my coaches as it didn't really hinder my performance (football and sprints) but recently had a couple of bad injuries I feel could have been avoided with proper conditioning.
My competitive days are behind me now but I'm hoping I can still use these tips to improve myself at 33 with pins in my ankle and a stitched up Achilles tendon!
damm that asukc aslo def try to strethen your foot and mibile it
Really well thought out and clearly explained. We all need this stuff in our training!!!
Jefferson curl was a staple for a while, had always thrown it in there when doing legs, than throughout time forgot about it. Also awesome tweaks and progressions. And the foam roller thing is especially creative.
this video is precious. Thank you very much for such detailed explanations. You rock girrrrl ❣
as someone introduced to a lot of this stuff via guys like KOTguy and Tom Merrick I now find myself wanting to improve all of the key fundamental flexibility positions, i found this video extremely helpful. I'm definetly going to steal some of these progressions. thank you.😅
I also love Tom Merrick but I found this video next level great. Tom sometimes assumes we are more advanced than we are.
This is my first time hearing about weighted mobility! Awesome tips!
Amazing content as always 😊❤️
To quote Mickey Mantle, “if I had known that I was going to live this long, I would have taken better care of myself.” I admire those of you who realize that you should be doing these before you have a spinal injury and a joint replacement. I watch these and think “that’s a great idea!” before I realize that this ship has already sailed.
You know what 🤔... after I reach my push up goal (ok...maybe before that lol) I'll start working on my flexibility more
Haven't gotten through video yet but a tip in case it isn't in the video: unless you are wearing minimal shoes like she is, do not wear shoes during any of these exercises! Your feet are one of the most important spots for mobility and injury prevention.
Hi summer! Do I just do these exercises after each other with 12 reps each and do this for 3 rounds? Or what do you suggest? Thank you for your beautiful content. If you ever have time for a follow along weighted mobility workout 🙏🏻. And would you considering an own app? Or being part of Playbook? I would definitely subscribe! Lots of love for your high quality instructions, enthusiasm and understanding how it really is to be an absolute beginner❤
Very well explained.you have done
I have seen many videos till date, but I have not seen one like this.👌
Today from you're my favourite notification....🙏
About muscle building.
If you’re not using the full range of motion when doing squats your just using bad form.
Studies show that going to the very end of flexibility(feeling the stretch), and pausing there for 2 seconds, is the most productive part of the movement for size and strength.
This fundamental fact applies to all strength building exercises, not just squats.
Do you have any specific video on increasing squat depth witouth buttwink? im tall and have long femour, that sucks
Do you work ambidextrousness? I do track and field events except I work the weak side more than the strong side. Track and field coaches dogmatically believing in only doing your dominant side and letting your non-dominant side get weaker and weaker relative to your dominant side. Your left and your right side are the twins and so you're starving one twin and overfeeding the other.
So I throw the javelin and shot put and discus more with my weak left side than my strong right side and the effect is amazing. And I do the sprinting and sprinting exercise like a skips and biscuits with booty bands on. Sprinting with booty bands is an awesome sprinting hack.
If you don't do gymnastics when you're a little kid then it's dangerous to do it as an adult but you can do track and field at any age. With throwing exercises you fall on your face after you throw the thing because your generating so much forward force.
Look up Papachristou triple jump she can run up and throw herself 45 feet! That's so far!
Minuiature show the worst example ever.
Never lift barre in back of the head (cervical joint and posture, rotate cuff shoulders, other injury risk if you hate to left the barre)
I’d like the mobility program. Did you ever produce/distribute it?
You’re rad
I love all of your content explaining the processes instead of only demontrating to others you can do it so easily. You cannot progress untill safe basic movements are constructed. I believe alot of people become very discouraged and disconnect with others and also no longer follow if it only looks to being a far fetched fantasy. Thanks again
well DAMN
I would end up head fist on the ground!!! hahaha (Elevated Jefferson Curls)
Hi, I have lower back issues from time to time. Is this something I'll be able to work up to?
Is it safe to do the jefferson curl with a bad back? ( I had a bulging disc 2 years ago and still have a weak back)
For a beginner inflexible person, these drills were too advanced
Hi i did the second drill on my bed with some weight, Is It supposed ti be done in a chair? To feel pain?
Excellent.
Record a joint video with Vlada Galagan.👍👍👍
We have to strecht and do movilitt before or after workouts?
I have been in a mobility plateau, but I feel like you just gave me the tools I need to punch through. Very helpful! Thanks for sharing!
My god, you are so beautiful! ❤
These drills are exactly what I've been looking for for years! Been practicing yoga for 10 years and I've only made small progress on the "pancake". This should be able to help me to get to the next level. Thanks!
This was so helpful. Thank you for this
Accidenti, quanto sei Bella!!!💓
C can I take you somewhere to the bottom of your bedtime
bro my legs can't spread that far.
Hi, I'd like to know what are the shoes that you're wearing? I've been paying attention more and more on getting comfortable shoes that give me more control (I have wide feet, so they're usually squeezed sideways..) and the model you're wearing in that video looks like something that could work for me! Aside from that, thank you so much for that video and I'll be sure to try all of these exercises!
Hey :) These are Vivo Barefoot shoes, I've been wearing them since 2018. My favs are the PRIMUS TRAIL III as you don't have to lace them up and they have excellent grip.
Wow! This drill will really help me alot. Thank you so dear😊 much love and gratitude.
Hello, I'm 44 YO and I wanted to ask, is there a constant weekly program that can help me lose some belly fat and maintain a good posture?
Check out my beginner program: summerfunfitness.com/8-week-beginner-calisthenics-program/
thank you! your content is amazing, keep going! support your video from here🤗
Excellent video 👏🏽
Anyone know what shoes she is wearing?
The grace and ease with which you perform these movements is insane! I paused multiple times because I was just absolutely awestruck. Thanks for sharing these, definitely will be incorporating them into my workouts 🫶
Your narrow squats drill helped me with my pistol squats. thank you ❤❤❤
I really love your explanation at the beginning of this video. Makes good sense and strength and mobility is always something I wanted to have both of. :)
PS: Upon watching the rest of your video I gotta say, I love yur progressions and the movements you chose to demonstrate as I have a hard time finding good progressions that work good for me.
You're awesome, Keep it up!
GOOD AND GOOD video AND Hi 👋👍😊
That split sh1t you did...... made my left hip crack! THANK YOU! 🤗🥰
Is that the old Crossfit HQ ??
I’ve always struggled with my lower back mobility. I’m going to add the 2nd drill to my routine. It looks very promising. Thank you 🙏🏻
I would love to see you in person"
I think most trainers I’m watching these days, for hypertrophy or pure strength, cali dudes too, recommend full range of motion, including a weighted pause at the end. Good content though, but not sure about the opening. Good luck with the channel!
If you want to build muscle you HAVE to move with the biggest range of motion possible, as the stretched position and the eccentric motion are where most growth is initiated. "Ass to grass!" and "LOWER!" are mantras for a reason.
Hi Summer thank you so much for this! I’m on my calisthenics journey and I’ve been incorporating these movements in the gym. If your mobility is basic, is it okay to do a “weighted mobility day” and actively do hip mobility 2x a week? That’s what I’ve been doing but I don’t want to overstretch either. How do you know when you’re stretching too much?
I’m doing the daily morning one 5 days a week
Hip mobility stretches on leg day (2x week)
1 full weighted mobility day… too much? Or can you can do a video breaking that down please?🙏🏾
This is actually amazing. Thank you! Your flexibility is equally impressive. By the way, you're absolutely stunning.
You grabbed that huge weight like is made out of styrofoam! wow! I am loving your videos!!! My kids and I are starting calisthenics, thanks to you. You are inspiring!! Thank you Summer!!
so graceful!
I have a herniated disc and I'm pretty sure that jefferson curl would destroy my back
I want to know who or which group of people said you should only train limited range motion? For the most part, good trainers will teach you to train full range of motion. I'm just curious who said this, or when it became popular? Otherwise, great video and I learned a lot!
I have a hard believing that you don’t have gymnastic background. Your flexibility is insane.
Oof some really advanced stuff here. With me it’s like folding a bowling ball.
I'm not able to lock out a kettlebell overhead, any recommendations or exercises for improving mobility there?
Full range of motion weight training also seem to be the best way to increase muscle size, so training like this during all exercises might give you the best of both worlds when it comes to mobility and hypertrophy.
Strong and beautiful. Just pure joy to find and watch your videos.
First thing people need to be aware of is that the operative word is range and not absolute. There are many variables to take into account when it comes to a persons range of motion. Work within your appropriate range based upon what your joints will allow.
Most bodybuilders preach full ROM
This was truly a fantastic video. It sounds like the Jefferson curl is EXACTLY what I need. Thank you!
Wow, that video is amazing, very informative, will try that tomorrow, thanks!
Excellent video! Looking forward to giving these a go! Thank You!
each part of this video needs to be a video by itself.. there is a lot of rich information.
looks like am going to watch this video a lot.
liked+subscribed
Thats wide strength
Summer!!! Your content is so amazing ❤❤❤ thank you for this!
I feel like doing calisthenics will fix my posture and mobility problems 🤩
Amazing! I'm definitely adopting this routine into my mobility days!
Amazing! I'm definitely adopting this routine into my mobility days!
Amazing! I'm definitely adopting this routine into my mobility days!
I’ve been having some slight sciatica issues. Would this routine help assist in relieving this annoying pain?
@12,53 my spine cracked!!!
Thanks for the info you’re extremely knowledgeable and profoundly helpful blessings
doing Jefferson curls with your toes elevated will stretch out your calves more right behind the knee too, much harder than a flat foot but very effective
Can’t wait to try these drills. Pancake is so challenging for me. Inner thighs so tight!
Love the stretching techniques, I will attempt this at my next workout. I like to increase my pancake stretch.
Thank you for sharing. Will definitely implement these ❤
Such wisdom in an amazing body! You truly inspired me today.
I start out standing on a 2x4, the stretch is amazing. I notice you do not lock out your knees. Is it bad to lock out your knees?
What is this shoe????
Amazing! So helpful!! Thank you ❤
Whats that silly ring on your eyebrow
How many sets and reps would you do for the pancake drills? How many sets would you aim to do per week?
Finally someone not taking a squat photo angle from behind. Great info!