20 Minute Front Splits Routine (FOLLOW ALONG)
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- Опубліковано 29 вер 2024
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FRONT SPLIT ROUTINE: • Front Split Loaded Mob...
FOLLOW ALONG PLAYLIST: • Follow Along Routines
This video shares a 20-minute front split follow a long routine for more advanced flexibility levels. It will target and develop flexibility in the hamstrings and hip flexors.
MUSIC BY:
Christian Nanzell - Always Raining
www.epidemicsou...
See you in the next video!
Thanks everyone for 200k, it's mad! To celebrate I'm doing a short series of follow alongs for more advanced positions. Enjoy :)
Grats on 200k! Advanced follow alongs is a great idea, looking forward to more. :)
I've just found your channel and I love what I see ❤️ I'm wanting to do a reaction video to this as someone with MS trying out and following your routine. Would there be copyright issues with me doing that? I have like zero following so it would mostly be for my own benefit 😁
How long do you think it will take to achieve the front splits
Nice work Tom. I’ve just finished routine with 6 pack abs workout & finishing with handstands feeling good. Pancake routine tomorrow. 🙏🏾 👍🏾🔥🤙🏾
Yes I like your videos I know where the other one is Gamba where is gather
64 year old women with 2 hip replacements yes I have both front splits all the way down it took 14 months and your videos really inspire me. I'm working on middle splits and all over strength. My favorite is the follow along videos. A big thank you!
Big up to you Sharon!
Your amazing!!
Inspirational! Well done! just what I needed to read to keep me going- motivation has been waning!!
that's amazing! now I have no excuse not to do it!
now that's inspiring
Most effective follow along video I have tried so far, thank you!
I have learnt how to do a split but still it not working
This is the only splits routine I've done where I've actually made progress. Thanks so much!
Yesterday I was literally stretching and I thought, “damn when is he gonna do a front split routine” here we are today 😂
My favourite part is that you couldn't split properly. It was totally relatable and made me practise with you more. 2 months in and I could finally do the splits. Thanks for being real with the struggle
Hi, congratulations on achieving the splits! Can I ask, which videos of Merricks have you been following to achieve this?
@@kamilahmohchin6400 hi. This video was very helpful. I kept practicing it. Also, two other video stood out for me . ua-cam.com/video/2Tm8_Jfqjs0/v-deo.html and ua-cam.com/video/dAB-N4vOAL0/v-deo.html. I also watched other random split learning video on YT that helped. GL
Great job! 35M here, sooo I am trying this myself since my goal is to be able to do the full split one day. Welp, I thought I had reasonable flexibility but thisss... This is sthg else 😆
“I’m so close to getting my front splits. Im gonna add them to my goals.” 20 minutes later...”I’m so far from getting my front splits. Why have I chosen to do this?!” In all seriousness, thank you so much for the guidance! I love your stuff.
i can relate. let's keep at it.
how long did it take you?
The way he said "if you think flexibility isn't that hard your wrong " i really felt that
Me too
I wish I could like this more than once I have literally done this sooo many times, and today I finally managed to get fully into the splits!!! So thank you :)
Congratulations🤙How long did it take you? And how often did you practice?
Finally a person that is actually helpful. All the other videos they do random stretches that doesn't even help! Bc they can do the splits in the first place but, this video got me alot more further than I was 20mins ago!! I would like to thank u so much and without u posting this idk when I would've been able to do the splits!
Yess! This absolutely works! I have been doing this for about a month now and at first I started doing this exact routine at least 3 times a week. Around about the end of week two I wasn’t sore anymore so I started doing them every other day. This was where I saw my best results. Only within the first week of this I wasn’t tired anymore so I started doing an extra round of splits on both sides. In only a matter of days I wasn’t so tired that I needed a break in between the days. So I am now doing them every day with 3 rounds of splits on both sides and today was where I achieved my lowest split on one side. I used soft objects to place underneath me to know how deep I was in to measure my progress and today I was able to touch a very thin pillow and I believe I can achieve a full front split on that side in the next few weeks. The other side has seen a lot of improvement but I still have to work on touching a higher pillow underneath me on that one but it’s working nonetheless!! 10/10 would recommend. I’m a 16 year old male and I already feel a lot more... unlocked, I’d say. I suddenly notice myself able to touch my head to my knee while touching my toes and have seen improvements in my progress to L-sits as well. Even If you are not interested in these, I’d still recommend just because of how free your legs feel in general if you are this flexible!!
Hey did you managed to get the splits in the end? :)
Hi Tom, since the quarantaine started my friends and I have been doing your follow routines quite often. Thank you for the tutorials and keep up the good work!!💪💪💪
respect
Approved by eric sion
0:20 1. Hip Swivels (10 reps - pause briefly at end of positions) - start in seated position, feet apart, knees up and hands behind the back. This loosens up the hips before the main part of the workout.
1:01 2. Hip Swivel Lean (Both sides - 30 secs each) - Turn to one side at end of position and put hand on foot and lean forward. Move left and right when leaning to loosen areas where it is more tight.
2:03 3. Deep Squat Hold (10-30 secs) - shuffle about for more active movement.
2:12 4. Downward Dog to Upward Dog (5 reps) - can shuffle about the legs and stretch shoulders in downward position and twist to each side with upper body in upward position.
3:54 5a. Lunge with Twist (30 secs) - twist into side of front leg with arm on knee. Squeeze glutes giving slight posterior tilt.
4:33 5b. Low Lunge (30 secs) - lean into forearms on ground.
5:01 5c. Bent Leg Lunge (30 secs) - use arm on side of front leg to grab the back leg and hold position with squeezed bum. Can do this in twisted position or with back straight and both hands on leg. Lean forward Bringing leg closer to body makes it harder.
6:01 5d. Kneeling Hamstring Rocks (10 reps + 20 sec pause) - bring hips back and flex the toes. Gives a slight floss of the sciatic nerve. In the pause phase keep quads activated and bring yourself as far forward as you can. Keep toes flexed.
7:39 Go into Upward Dog and then switch sides and repeat from 5a to d.
11:31 6a. Bent Leg Lunge Rocks (5 reps + 20 secs pause) - Lean back and forward, then hold forward position on last rep.
12:35 6b. Kneeling Hamstring Rocks (5 reps + 20 sec pause)
13:01 6c. Passive Front Split (30 secs) - from the last position slide your front foot further so you go into the front split position. Hold and breath and sink a little deeper.
13:44 Swap sides and repeat from 6a to c.
Rest 30-60 secs
16:37 Repeat 6a to c for both legs.
Do Resting Squat at the end
I still can't believe it - yesterday I got to the floor for the first time (with my better leg). Thank you Tom for this video, I never thought I would achieve this goal I had for several years now.
Tom : ok that's it a nice, short , and sweet follow along.
Me: that was very hellish, painful and most of all its not that short ahhhh it hurts so much but its ok . No pain no gain i will do updates
Update?
@@maceocardinalekwik5540 Maybe he died out of pain!? :O
Hope he didn't, just forgot about this :P
Yee boy! Day two of thirty! >:D Leshh go! This one def hurt more than yesterdays haha
Keep er up
And ? Done? 😄
@@Brasco1080 Not gunna lie, it was hard to keep pase, did it every 2nd or 3rd day.
Still doing it now twice a week plus two regular stretch sessions a week.
It's gotta be good for ya haha feels good after each session
@@SparkyBites good that u still do it ! Good Lucky ! i just learned te normal split . Now i go for this front split starting next week
@@Brasco1080 Very nice! >:D
I know you have videos on the middle splits, but would you be able to make a follow along vid as well?
OOf this was great, best stretch I've had in a while. I'm not quite at full splits but I'm getting close!!!
You got it yet? 1 year later?
Im 13 and have been doing this routine twice every single day and after 3 weeks I finally achieved the front splits! I'm now going to follow the middle split routine and achieve that too.
Ok so It's my second day in a row doing this routine. I'm gonna come back here when I can do the full splits (pls David don't forget to do it)
I'm holdin you accountable
you got this, I've been doing them since halfway of may and I'm getting so close to the actual floor it's unreal to me
@@kari548 so... hows it been going?
Pls David don’t forget to do it
sad david
Oh boy how does your knee not hurt with just that little yoga mat under it? I have to personally put my 2 meter yoga mat 8th fold over just so my knee doesn't feel like its dying during some of these.
you are right! i did that too 😅
Same even tho im doing it in my room on the carpet...still folding my yoga mat haha
I started with a literal doubled up pillow under 😂 then managed with a folded blanket, then a very thin pillow, and now I can FINALLY do it... on carpet 👍
Ouch
Ya same
Hi Tom, I'm new to mobility training and the channel, I was wondering if you had or could make a video on how to do mobility measurements in order to be able to track your process, this is all new me and I haven't been able to find a good video on UA-cam that shows this.
No
@@dankmark691 .*
I've been watching a lot of flex tutorials and yours is by far the one I liked the most, thank you
Who else did you watch?
I’m really surprised by and fond of how our body is designed. I’m 15 (Male) and I started doing your routines in lockdown. I eventually achieved the Front Splits through this routine but gradually lost it after I started focusing more on the Box Splits. This is my second day doing this routine after a while and I can already almost do it... TWO F**KING DAYS!!, Anyways, now I’ll have Front AND Box Splits... HAHAHAHA!!!
Excelent! How many times a week should I do this to get the most out of it?
I would try to do it every day but if your too sore every other day is good as well, you just wont get them as fast
2-3 times a week is a good frequency depending on how sore you are after the sessions
I stretch every day because then I see the most progress but sometimes I take Sunday of to relax
Training an martial art that requiers a LOT of flexibility, but I only stretch 2-4 times/week and are still flexibel enough. However you can’t just stretch the splits, you need side splits and much back stretches as well (etc)
Thank you for this video, I appreciated how you took your time through each stretch. The timing was perfect for my body, and the second round was much needed.
Know, we just need the middle splits routine ^^
Good job, i'll give it a try tomorrow!
Is that because you already can do the front splits? If you can't, accomplishing the front splits before the side splits is a good idea
@@stevenvalley8398 I can't do it. But I would like to work towards both at the same time. Anyway I would be working the front split.
@@davc2965 I advise, work only on front splits especially if you're busy with life. After FS achieved, go for side splits
@@lancecomstock looks as if you already answered the question Lance. When training for any goal, especially if you have limited time, also keep in mind psychological success, having little wins on the way to the big win (side splits... Middle splits). We need to gain a feeling of accomplishment, to gain momentum, to keep going, then accomplish a goal. Over training, being too ambitious often leads to injury, eventually.
Be kind to yourselves
Love your follow alongs, every weekend I chose 3-4 of them and do them in the evening!
I just started watching yr videos.. did the 20 min stretch routine today. keep it up
i'm starting this today. wish me luuuuck
howd it go?
@@bev3997 I'm sorry i didn't succeed. I almost made it, i was like 2 inches away from the floor but i stopped doing it bc of school and other stuffs
But i must say that it really is effective if ur determined to continue doing it
This video finally made me get my splits down to the floor! Thank you!
How long did it take ??
@@claryasoni5089I started doing yoga every day about 6 months before that.. But I couldn't really get down to the floor until I tried this video
same, it really pushed me past other videos ive tried
Which glute am I supposed to be stretching at the beginning? I've done this follow along many times but I never felt a stretch when we lean on the foot at the beginning. Not leaning but side to side is a bigger stretch(in the hip too) than leaning on the foot.
OMG I GOT DEEPER 2 INCHES AWAY TO 1 INCHES AWAY TYSMMMMMMMMMM
Anyone else doing this without being anywhere near the ground? I wanna make sure I’m not the only one because I want the splits so bad 😭
Did you get the splits
@@EragonShadeslayer I’m starting again today
@@potusgay Epic, was it related to my comment? I hope so haha
Can you do a side splits tutorial? Because I'm trying to do a Sidekicks but I'm not that flexible
"For those of you who are feeling a little bit masochistic" lol 20:03.
Good video Ill try this for a month
Do we need a warm up before doing this workout ????
Yes, warm up properly, stretch your harmstring and hips
Thanks this was helpful
Hello Tom!
I want to ask you how often should i rest because normally i do this 2,3 days and then rest 1,2 days.
So my question is if that is enought,too much or i need to rest even more ?
I am about 5 inches from the floor and I get really scared that I'm going to do damage. If I go slow, is that possible? Is the pain just a stretch, or can the muscle tear in a slow stretch?
Once you get used to stretching you should be able to tell the difference between stretching pain and damage pain. sometimes you can only learn from injuring yourself. That's how I learned the difference. Go slow, don't bounce, and if it feels like something is going to rip or pop then you are stretching too much.
@@ModelJames13 if it does feel like something is going to pop, will it ever go away or will you have it forever
@@thehighlyunorganizedgirl7181 Do you mean the feeling of popping or if you go too far and actually pop the muscle?
@@ModelJames13 the feeling
@@thehighlyunorganizedgirl7181 Oh the feeling. Well that just means you are at your current flexible limit. If you keep stretching every day that feeling should lessen and you will be able to start stretching even further. When you get to that feeling just don't force it too hard. You don't want a pop, trust me I know from experience.
As a vision impaired person, i like your discriptions of the stretches. Great work.
I’ve tried so many split routines , but your routine!!!! Works wonders for me I’m really seeing results a lot faster …
Thank u so much and I love u 😂❤️
Wow this is awesome, this not only helps me with my sciatica but also I been wanting to do the splits so I will start today and see at what day I will be able to do the front splits ! Great vid thanks !
Congrats for the 200k Tom :)
I remember your 2k so seeing all this route is pretty wholesome
this got me my front splits, thank you so much!
Heyy Veronikaa may I ask how much it took you to do it following this routine and were you flexible beforehand?
7amada13 Hijazi I don’t consider myself as a very flexible person at all. It took me a bit over a month, while I did this 1 or 2 times a day every day
Thankss alot for the replyy
I am used to doing routines 3 times per week but am gonna try the every day onee after what you saidd thankss!
Hello, is it still effective if you only do it once a day?
Rodney Ken Lazo hey! I really don’t know, it depends on your level of flexibility, I guess. All of this is extremely subjective
Since i've been always looking for a comment saying, that they've been able to do the Front Split because of this Routine, but i've never found one, im Just (hopefully) gotta be that comment. (PLEASE ME DONT FORGET IT!)
12/16/2020: ✓
12/17/2020: ✓
12/18/2020: ✓
12/19/2020: ✓
12/20/2020: ✓
12/21/2020: ✓
12/22/2020: ✓
12/23/2020: ✓
12/24/2020: No Time cause of Christmas
12/25/2020: Same
12/26/2020: Same
12/27/2020: ✓
12/28/2020: ✓
12/29/2020: ✓
12/30/2020: ✓
12/31/2020: ✓
Made it till new year 💪🏻
01/01/2021: ✓
I Need to Pause for some time, cause i overstreched it a bit
You keep going man?
@@Trunks855 Yeah i actually do, i Just did it in a Watch2Gether Tab With some Friends, but im gonna Update it right now 💪🏻 Btw Happy new year
This routine is absolutely fantastic! Thank you so much. My whole lifetime I've been lifting heavy weights and neglecting stretching to my own detriment. Your videos are brilliant.
You should probably tell ur viewers thats its really important to warm up properly before stretching. 5-10 minutes.
How would you suggest?
@@jn2263 Walk first then light jog with jogging leg lifts. I then do about 15 squats.Then the blood is flowing to the muscles u want to now stretch. stretching cold can cause more damage then it helps.
I’m on my second day on this routine I really love it 😍👌🏽
It’s been 11 days since I started this 🥳 I’m so excited for the results 😍👍🏽
I swear to god I don’t know what’s with your video but it was the only video that helped me ! I followed a lot of front splits videos and I switch it up every week but your video did the most different in just one day one time ! Thanks to you I’m only like 3 CM from the ground so so close
Hey man thank you so much for this follow along! It really helps me with staying motivated 😊 I've got one question though: how often (like per week) should I be doing this?
2-3 times. Maybe 4.
Great video - love it that you show us the effort and the discomfort & that is short enough to do a couple of times a week - thanks so much
I love the exercises that u told. But i have a question!!!
Can u tell which brand trousers are u wearing?
Awesome video. You are fantastic coach
hey, i dont want to come across as rude, but i think you meant 'coach'
I don't think Tom would be very pleased to hear that you'd want to sit on him 😛
Thanks to your video I was able to go almost all the way for the first time, definitely saving this video to practice more in the future.
i hurt myself cause my floor is really hard XD
4 years later and I’m still using this video to stretch ☺️ thank you yet again for this Tom!
I think sat too deep into the front splits
Now my right legs hurts
I think I'll focus on my middle splits for now
Is it recommendable for a beginner to do this as a 30 days challenge every day?
I would recommend you to do this routine like 2 to 3 times a week at first. Just to see how your body responds to it. (stretching is a marathon not a sprint)
If you feel comfortable with it than you can increase the amount of sets per week.
From zero stretching to such a heavy 30 day challenge is in my opinion not the best way for an healthy progress.
Good luck. 👍🏻😄
@@saassoosundsees1760 thanks man
@@Mariotravelvideos your welcome
came here from reddit, and I love the moving where the slight flossing takes place, i think that the nerve was what was holding me back. I'm a few inches off the floor, but hopefully by doing this routine consistently I can finally get my splits back!
have you got your splits back now?
This is so good! please can you do a middle split follow along also haha.
I got my first splits today 🥺🥺❤️
This combined with the stretches for a pancake are 👌🏻 my medial hamstrings are really stopping me from getting my full splits so this combo is great
That feeling after is .... weird 😅🤣 I feel like I can kick the moon lol
Hey Tom (or anyone else), any advice for people with weak knees? For me specifically, I can't do deep lunges while putting weight on my knee, padding or cushions don't help. So far I'm training for pancake and middle splits just fine, but front splits are hard to train because of this. I can only train lunge style exercise either with my back leg almost flat on the ground or when I keep it 'floating'. I can sort of do the lunge variation where you grab you back foot (I guess this almost makes you lean on your quad in some way?) but it isn't easy to get into. Any advice, or exercises that aren't lunge-based would help, they are hard for me to get comfortable with.
Have that problem myself. I usually arrange two chairs beside me. I use the backs or seats or whatever to remove some of my body weight from my knees while still (basically) making the movement correctly.
Keep trying!
1 month completed from today live updates everyday until I get my front splits
Day 31 completed
This video really helped me. I already saw changes when I was halfway, I then tried at 14 minutes in and I was a lot closer. I recommend this video to people who want to be able to do the splits quickly. I do want to know how many days you should do it for though.
Day 1 So Painful, so good
How’s it going?
Did you do it?
Best stretching videos I've found so far! I'm on week 2 and sore but feel incredibly motivated to continue on for the years ahead! Thank you for the follow along videos and motivation!
WOW I tried your split stretching workout for the first time and suddenly got deeper into my splits than ever before! Gonna stick to your video, thank you! ❤
Your hips are not straight on your front splits. Your hips need to be square. Just saying.
What's your frequency for these sessions over a week? I've been trying to figure out my ideal frequency when hitting both front and middle splits alongside the pancake. As there is obviously going to be some carry over between muscle groups i dont want to overdo certain muscle groups but also i dont want the frequency too low to see further improvement. I'm and intermediate to slightly upper in flexibility so it's harder to see progress week by week as compared to when you have low flexibility!
I'm very flexible by nature, I have always been able to do a side split, but when it comes to a front split my back leg/hip curves into a side split. Any advice???
Exercises before the split helped me a lot and I was able to go much deeper than just practicing the split on its own.
Hey mate thanks for doing this tutorial because of ur stretch tips I can kick higher in taekwondo and quickly achieve my full middle split
If I do the Middle Splits Routine, and then follow that with this Front Split Routine, is that okay? And, if it is 'okay', can I 'skip' the warmup of the Front Split Routine since I've already done the Middle Split Routine?
I'm 20 and it took me 5 months😅I had to start from zero because I've never stretched or anything like that.Tbh I never thought it would take me so long
How many times per week? How stiff were you? I need inspiration!
Damn... this is it.
YES, U'LL GET INTO UR SPLITS IN NO TIME...
love the video❤
How many times a day/week would you recommend doing this?
What does it mean to keep the hips square?
alcalina means keeping both your hips facing forward
I'm still trying to do the front split. I'm still not yet.Ned moor time. Reply back please thank you very much.
FOLLOW ALONGS. FINALLY. THANK YOU
This is really really great but it doesn't address how to keep the back leg straight. Great routine though
Tom, do you have a routine that's glute free?
I've made so much progress using these follow along videos. Thank you!
If is not that hard. why I'm having problem doing the front split? Yes I'm trying to the front split. Do you think is that easy? No is not that easy. It take a lot of time space. I've seen your video doing the front split. I'm sixty two years old. I have done it for all must one year trying to do the front split on and off with very little progress. That's a great video.
How tall are you, I'm 5'11 and guessing you are a bit more than that?
When I'm in the front split position my arms aren't long enough to reach the floor when I'm square so I'm wondering if it's just me having shorter arms relative to body height or something lol
Dude I've been close for a while but thanks to this video I just got it on both sides, fully squared off for the first time. Nice one man!
Joseph Hudson great man! Awesome to hear 💪
How often did you do the routine?
9:24 *whooops*
Been stretching for about two months and have made barely any progress lol... how do I keep both legs extended during? The back leg always wants to curl inwards :(
Try stacking pillows beneath your crotch when trying the splits so that you can keep both legs straight. The more flexible you get, the more pillows you can remove.
yaaaaaah , have been waiting for this . Love the follow throughs
I have been doing split exercises for a year. My legs open, but I can not put my body on the ground and I am not far from the ground, but I can not sit on the ground. I have tried any exercise. Please help me.
Hi not sure if this effects anyone else but when I'm in the spits I sometimes get cramping in the bottom of the feet. I'm rolling out my feet and that helps but it' still appears ever now and again. Any solutions would be gratefully received.
subscribed because after doing this video once, I was able to almost get my full front splits! thanks :)
Strange comment, but where did you get your shoes? Great videos! Very inspiring!
Yes!! Great work! Looking forward to the middle split and pancake! 🙌🙌🙌🙌
Tom Merrick sit on my face! I just love your follow along videos!
Accept Jesus as your lord and savior and you will enter Gods kingdom of heaven
This is the best tutorial to getting your splits‼️ I would also add in the pigeon pose and to practice that till your crotch is on the floor❕