Most Effective Front Split Workout, Exercises & Progressions | Follow Along Workout
Вставка
- Опубліковано 6 лип 2024
- Front Splits combine hamstring flexibility, hip flexor mobility, specific strength and body awareness at a unique level. Your front split will only be as clean and as squared as your weakest link. Neglect one aspect of the front split and your progress will stall.
This workout teaches you everything you have to know to accelerate your gains, break through existing plateaus and get the perfect front split you've been dreaming off. Improving front split mobility will help you with your press to handstand, your back bends and and even your middle splits and pancakes. Don't miss this opportunity and take your training to the next level!
For best results come back and do this workout up to 5 days per week.
Warm up well and drink your fluids for enhanced progress!
Get to work
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Timestamps:
00:00:00 Biggest Front Split Mistake
00:01:37 Gentle Neck Stretch
00:02:23 Dynamic Hamstring Warm Up
00:03:54 Hamstring Warm Up
00:06:11 Reverse Plank Lotus
00:07:38 Bug Circle on Back
00:09:29 Cat n Cow Cobra
00:11:40 Prep for Half Split
00:12:54 Runners Stretch Combi
00:17:14 Banded Half Split & Runners
00:20:00 Half Split Set
00:26:47 Front Split Conditioning
These 20-30 min video are so realistic and effective at same time. …I will keep doing each of them. Keep it up. Loving these series coach handstand, handstand press, middle split all…
Love hearing that. I got many more of these planned so no worries. They’ll keep coming :)
I wanted to thank you. I just finished this routine for the first time; I haven't stretched my splits seriously in a couple of weeks, since I sometimes need a follow-along routine. But on the internet, I see barely anyone that talks about this type of stretching, and I found no routines, until this. In just twenty minutes I got back my right split and almost touched the ground with my other leg. Thank you, coach
Damn. That’s amazing. Thank you!
@@CoachBachmann for what? Thank you!
Thanks!
Thank you!!
Absolutely flawless. The body awareness you are teaching us in order to hold splits with correct form is fantastic. No classes I've ever attended even came close...even contortion class😮
Thankyou so much.
i cannot put in words how much your splits videos helped me..
Excellent coaching!
Thank you for sharing
Different exercises and clearer explanations than on other split routine videos! This is great! Thank you!
You’re amazing buddy I’ve improved 200% watching you and your attention to detail when explaining everything is the best part. Absolutely the #1 informative information and explanation on UA-cam 🙏🏾❤️😊
Thank you so much. I really appreciate this
@@CoachBachmann do you have one for getting the side split with the same attention to detail
@@antoinechristopherofficial yes. Have a look through my channel. There is a 15min middle split follow along. I believe it’s exactly what you’re looking for
ؤ@@CoachBachmann
❤❤❤
Did for the first time today and almost did the splits! 🎉
Cant wait to try this out!! Thank you!!!,❤
I Definitely needed this! Thank you Sasha!🙌🏿🧘🏾♂️👏🏾😊💜
You are so welcome. Enjoy!!
This was amazing. Thank you so much for such a comprehensive tutorial.
Ace coach! Really fantastic to get some more detailed cues from you in action when demoing some moves. Thank You!
The best!
Thank you!!
Can't wait to do this ...Thanks Coach 🙌🙌
Hope you like it! Let me know after!
Sir I have practiced your exercise and my body is very good. Thank you very much
Thanks❤️Coach ,Hope you share backbend&shoulder in the next clip🙂❤️🙏
You are an amazing instructor! Thank you so much! ❤
You are so welcome! Happy to hear you like the workout and I truly hope the gains are already coming along!
Thanks, Coach. I just completed my first go at this routine this morning, enjoyed it, and so let's see how we get on. I have decided to switch it in for another routine I have been following for around 3 months which I don't feel is giving me the results I am looking for (I know, I know, I am supposed to unfollow all my other fitness influencer accounts 😂! Maybe, in time). Anyway, I do hope to fare better with your routine. You provide very helpful tips and cues which I do think will assist greatly. I am not sure I can commit to 5 times a week, given all the other training I am doing, but hope for at least 3. Presumably, given the proposed frequency, there is no issue training this on consecutive days if my schedule necessitates this? And also that 3 times a week is ok, even if not ideal. Thanks again Coach. Now, as I am feeling energised this morning, it's straight over to your handstand routine 😁!
Very excited for this! Thanks for the upload Coach!
Let me know how you like it after doing it!!
@@CoachBachmann will do coach! Question: I’ve been training the middle splits currently, but do you recommend training the middle/front splits first or simultaneously?
I would train for both goals at the same time as they do compliment each other. Both are hamstring heavy! When you are first starting out precise programming is not as important. Eventually you you could consider training all the hamstring stuff on one day and your hip flexors on another day. Once it gets to more specific programming things do tend to get a bit complicated and its a bit too long for a comment to explain but to get you moving forward start by for example with a front split day, a middle split day & a rest day. @@Alexander4never
There’s a submission in jiu-jitsu called the electric chair that forces someone to do a proper front split.
I want to one day be able to do a front split, then thank the person for giving me an extra stretch to help my gains during a practice, haha.
Love the video. All of the instructions and demonstrations are crisp and clear!
I have a couple of questions:
1. Any recommendations for resistance bands? What do you use?
2. Can you recommend one of your workouts for a beginner who isn't very flexible?
Im liking your videos coach. Looking to make flexibility strength gains and you have plenty of videos that have got me interested 😊
I'll try it today! Can I do this every day? Thank you for this and success
Wow! I haven't found a lot of mobility/flexibility follow-along routines on UA-cam that I liked, but this one is a true gem!
Cannot wait to advance further in strength, mobility and coordination so I can start working eith all the other content you offer.
Thanks a lot for posting this!
Thank you!! Glad you enjoy it!
I will try this routine.💕💕
Let me know how you like it after
Thank you very much.
You are welcome!
Happy Yoga Day Coach
Thank you!! You too
Thanks coach! Could you also do a core follow along routine?
Haha I actually filmed and edited one yesterday so I guess our minds are connected
thank you so much for this video! I went from my back leg being almost 90 degrees to being 4 inches away from the ground in the 3 months i followed this!!
Wow. Email be a before and after if you can! That is so cool! Contact@coachbachmann.com
Please show step by step
you are absolutely right, so crazy, this is the farthest I've ever gone into a front split FIRST TRY and I'm floored (I wish there was a pun intended, but I didn't quite make it to the floor)!! I don't train my splits at ALL but I've been getting increasingly curious about them, so I figured to try this video on a day off of exercise. I've been working on a ton of mobility over the years with fairly tight hips, quads, and issues with ankle mobility, considering I have an extremely athletic and dance background (but now only dance for fun - dreams dashed by lack of flexibility!). I've messed around with squat mobility and primal patterns through the years, and have purchased some flexibility programs in the past. I've known about PNF but need follow-through. This video got me farther than anything else has in one untrained attempt!
Yeah when it comes to flexibility it’s really 2 things that come together: you need technique/form and consistency. I love teaching this class at workshops when I travel. Attendees are always so surprised how good their split is at the end when they finally slide down! I’m happy to hear you are enjoying the video and that it’s helping you! Keep it up!
Great one and very intense. Can I do it on a daily basis or is that too much?
the description says up to 5x a week
I want to learn back split , please 🎉 create video 📸 for this .
Im not sure im familiar with that name. How would you describe it?
@@CoachBachmann I mean opening the side pelvis ?
@@HamidAAkil-wz7zs I have a follow along for the middle split on my channel. Have a look. Maybe that’s what you are talking about?!
😮 Osteopath like Bug circles ! Underrated exercise
Do I need to practice some extra front split hold before cool down? Before, I trained the front split by holding the position for 60 seconds for 3-5 sets on each set 🤔 25:59
Hey. Thanks for training with me. I speak about exactly this in one of my videos. At the end of your front split workout before you do the conditioning based exercises you can absolutely put a couple more static holds into the mix. Assuming you’re at the adequate level and form is decent they will do help significantly. (Buuuut. I dont think I’ll ever do a UA-cam follow along with long static holds. I’d have to be like: “let’s stay here for 90 sec whilst we listen to a jingle from my sponsors >>pain and despair
Oh my gosh i LOVE THIS VIDEO!!!! I am subscribed because of dis video. The break down is everything and more. Ive always been turning out because i slide out my front leg instead of focusing on hip depth. Although something confuses me, when hips go down while in the front split, doesnt the front leg naturally slide out? Also i find it so so hard to straighten my back leg in the lunge position. 😭😭 will this tutorial help?? Seems my hip flexor is whats holding me back on my splits 💔 would appreciate a response please!
Hey! Thanks for watching and thanks for the kind words. I am editing a massive front split video right now. It turned out to be 20min long so bare with me as I push through that haha I will get it out before Friday I hope. You will like it!
Now to your specific questions. Yes, if you keep on sliding the legs the hips will turn out. That is why as you get closer to the floor your feet should not slide anymore and you should just push the hips down. Most likely your back arches because your hip flexors are still a bit too tight. Most people struggle with this.
If you train this follow along workout consistently your hip flexors will definitely lengthen and eventually stop holding you back!
@@CoachBachmannthanks sooo much for your response! Im now Checking to know if the video is out now? If yes,kindly drop the link. When I'm close to the floor, and I can't get flat like you, can I just hang out wherever my muscles allow me, without using support under my hips? Or is the support under my hands enough? In the front splits stretch am I to keep a posterior tilt to avoid back arching?
Can you also do a middle split video too
I have one! Scroll back a tiny bit
Its not easy. Just a lot months do be perfect❤
I suppose you can teach anyone to do anything. So, i want to be able to perform Victorian cross. Please make a video ❤
I mean, how much time do you have? We can figure it out, assess your progressions and draw out a road map but learning a legendary skill like this one will truly take a long time!
@@CoachBachmann I have as long as it takes
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Alleluia
alhamd alllah swt
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assalam to Daniel aussie
barak alllah fikwm inchalllah 😊
I had my left front split for 5 years now (since 2019) but for the right and the middle one, still nothing.
Really hope that I'll had them oneday 🥲
Well you have one so you know its possible. now go and get the others!
@@CoachBachmann Thank U hope that I'll get it...