Oops I forgot to mention, this routine should be performed 1-2x per week. Enjoy the routine!
@FiveN9ne
6 жыл бұрын
Hi Tom. During the Jefferson curl is it ok for lower back to round? I always have that problem, my palms can go past my feet but in a posterior pelvic tilt. Similar to seated pike, my butt is more forward than my back. How can i target this? Is it a weakness or tight muscle? Thanks
@btmovements360
6 жыл бұрын
Bruh, fire vid as always. You never fail. Keep up the good work and keep the exploration happening ✌🏾🏃🏽♂️🤸🏽♂️🏋🏽♂️
@grunow
6 жыл бұрын
and also after the lower body routine ??? not before???
@FiveN9ne
6 жыл бұрын
You always stretch after muscle building exercises, never before
@kwasjemycat9236
6 жыл бұрын
can my father do this too he is 45 years but he wanted to do it with me i said watch out dont lol
@virginiajackson6643
4 жыл бұрын
As a total beginner with very tight hamstrings and sciatic nerves, I’ve found this routine to be very uncomfortable, but exceptionally effective. Thank you!
@ynmamflm
2 жыл бұрын
would you say almost impossible? Almost but day one sucked! Day two will be easier
@recepemirhancirak4011
Жыл бұрын
@@ynmamflmhow did it go?
@skull7878
5 жыл бұрын
Could you do this as a follow along? I’ve been doing your other follow along workouts and they’re brilliant.
@VeeBee81
5 жыл бұрын
Hi Tom 👋🏽 Can you put all your beginners exercises in a Playlist please so that they’ll all be easy to find on your channel. 🤗
@filipposkarailanidis
6 жыл бұрын
NO WAY... The reason I found your channel a week ago was because I was looking for hamstring exercises. However you didn't have a complete beginner's video... AND NOW YOU RELEASE ONE! I love you mate, you've been doing amazing work with your vids, please keep it up!
@BodyweightWarrior
6 жыл бұрын
Aye, well here you are
@sofiawisdom3568
4 жыл бұрын
I did this routine once and was able to touch my toes. I've never been able to do this. I was really close before, but now I can actually do it! Thank you 💖
@Alexeinandros83
Жыл бұрын
Hello Tom, As these seem to be the most efficient exercises for the hamstrings, could you please do for exactly this a follow along? That would be great!
@OSeanSanO
6 жыл бұрын
Woooowwww dude... seriously mad props for the SI nerve floss! I don't think a lot of people know about this kind of potential risk of nerve damage when thinking they are stretching the muscle but they are stretching the SI nerve! 👌 good shit!!!
@BodyweightWarrior
6 жыл бұрын
It's very important, thanks :)
@KNielsen3
6 жыл бұрын
Thank you thank you thank you! These exercises seems to have cured my sciatica pain for good (fingers crossed)!
@BodyweightWarrior
6 жыл бұрын
Awesome!
@SuperKizza15
6 жыл бұрын
Never been able to touch my toes, did this once, touched my toes! Ecstatic right now! Thanks a lot. Keep up the good work!
@BodyweightWarrior
6 жыл бұрын
Amazing, that is so cool to hear! :)
@hanhil3673
5 жыл бұрын
Is this supposed to be a beginner's routine? Because I must be the most inflexible person in the world.
@hardikrathore3719
4 жыл бұрын
Same lol
@MrSunshinetrooper
4 жыл бұрын
He says at the start its for people who can pretty much touch their toes.
@dashachess4204
4 жыл бұрын
Just do a half sun salute, you will touch your toes in no time: kzitem.info/news/bejne/2GmbqY2kn39llno start at 1:56 perfect for beginners! I would also recommend using a mirror to see your half lift, memorize where your hands are located when doing it so you wouldn't need a mirror and can practice anywhere
@saarxddd
4 жыл бұрын
You can do everything with a far stretch or not so far, just as far as YOU can, not what he can do.
@IsacMicic
3 жыл бұрын
I started this routine while i couldn't pass my hole hands through my knees, now I can touch the ground, so I think you should give it a try
@whatnotttt
2 жыл бұрын
This routine, a couple of times a week, took me from ~35cm up, to first knuckle touching floor. Sincere thanks.
@bpg201
2 жыл бұрын
This is what I'm hoping for! Right now I'm not even close to being able to touch my toes.....
@Milanlundandersen
2 жыл бұрын
@@bpg201 Same how its going for you? update?
@bpg201
2 жыл бұрын
@@Milanlundandersen Well I still need to work on consistency!! Not stretching enough yet to make a difference. Need to make time daily before I can properly evaluate!
@LouCollins
4 жыл бұрын
This is awesome, I’ve followed loads of stretching tutorials but this one has really helped even after just one session!
@Jez2008UK
5 жыл бұрын
Top class, thank you so much (I'm a 55 year old male and looking to improve my flexibility overall for the row machine) - this will help me lots :) Many thanks and merry Christmas to you :)
@adamhammoud1496
6 жыл бұрын
I needed this Tom thank you mate, you always care to help your community and keep it real, don't change brother.
@BodyweightWarrior
6 жыл бұрын
Why else do it. It's all about growing stronger together, thanks Adam :)
@caiojulioary
2 жыл бұрын
do you recommend doing this routine before or after lower body exercices? Or it's better to do them in a day when you dont exercise legs at all? Thank you for this Tom!
@77Faquir
3 жыл бұрын
before doing this routine i would reach with my hands just below my knees, 3 weeks later i can reach, before stretching, the top of my feet and after stretching i can reach my fingertips below my feet... Thanks for the routine 👍🏼
@charlesjefferson804
6 жыл бұрын
That fact that you replied, means you are going to make it. Thanks for making my life easier.
@BodyweightWarrior
6 жыл бұрын
happy stretching :)
@doriangrey4647
5 жыл бұрын
Dude, your videos are gold! I searched for books and videos on flexing everywhere and i couldn't find nearly as good one as yours. Thank you so much.
@jobeydog
6 жыл бұрын
Awesome video. I have struggled with tight hamstrings for most of my life and am excited to try this over the next month.
@BodyweightWarrior
6 жыл бұрын
best of luck to you Anthony :)
@johnjohntv1195
6 жыл бұрын
Anthony; keep us updated on your progress.
@ramadoo2179
6 жыл бұрын
as per usual, well thought out, safe, and effective routine
@BodyweightWarrior
6 жыл бұрын
Thanks :)
@sevatar5762
6 жыл бұрын
Just found your channel. My posture is absolutely ruined thanks to martial arts. Been having terrible trouble with everything! extremely tight hams, anterior tilt, rounded shoulders and nerd neck. Will be putting in lots of your stuff into my morning routines.
@BodyweightWarrior
6 жыл бұрын
Ah that sucks but no reason why it can't be fixed. Best of luck :)
@IsacMicic
3 жыл бұрын
I've been doing this routine for 3 weeks and it is the first time in my live i can touch the ground without bending my knees, thank you very much!
@TimShieff
6 жыл бұрын
Great thanks for this! Love your work
@BodyweightWarrior
6 жыл бұрын
Thanks Tim, honoured :)
@acieleshky877
2 жыл бұрын
Any advice for improving hamstring flexiblity while avoiding knee pain? I had a medial knee injury two years ago and these stretches caused the pain to flare up again.
@TomGTARec
5 жыл бұрын
They all felt good and I will be doing this twice a week now, the sciatic nerve glide feels amazing as that's where i have pain. Thanks for the vid
@rb_67
4 жыл бұрын
I love your videos and find them extremely helpful. Please share some tips for knocked knees, why they happen and how they are problematic in the long run.
@garthneily4855
6 жыл бұрын
the stick drill is similar to one an aerialist showed me with a foam roller for stretching toe point! Awesome stuff as always
@BodyweightWarrior
6 жыл бұрын
It's bloody horrid haha, thanks Garth
@garthneily4855
6 жыл бұрын
for sure, foam roller makes it more forgiving I imagine.
@GhostOfYou707
4 жыл бұрын
Literally just touched my toes for the first time in my life after doing this once hahaha, keep it up man love the vids
@jibberjabber6919
5 жыл бұрын
Will this help with lower back pain. Or can you please make a video to target lower back pain.
@abbx022
6 жыл бұрын
Hi Tom, love your videos, it would be amazing if you could do a routine for posterior pelvic tilt, there is nothing else of your quality out there
@chriswatts9227
6 жыл бұрын
Thanks for this Tom great stuff. Interesting to hear someone call out Coach Sommer I've been greatly challenged and helped by listening to him!
@BodyweightWarrior
6 жыл бұрын
He definitely is a polarising character :)
@chriswatts9227
6 жыл бұрын
Tom Merrick I found his Tim Ferriss interview great at making me reconsider my training. Slowing down what I think is progress and having a greater consideration of mobility. Thanks for content like this which helps greatly!
@mehmettalhakurt4776
3 жыл бұрын
Thanks a lot Tom, this routine is AMAZİNG. After the second week (fresh out from the 5th workout) I am able to touch the ground with my palms. My maximum range was mid shin before I started this routine. I would recommend it to anyone who wants to achieve a pike position. One question though, I don't get the logic behind the Week 1: 2 workouts/week Week 2: 3 workouts/week Week 3: 4 workouts/week Week 4: 2 workouts/week (deload) Could you or anyone enlighten me around this issue?
@sunshinebear1979
3 жыл бұрын
I use your ab workouts every day!
@savannahgunter5353
4 жыл бұрын
That nerve thing felt so good I'm going to cry😭😭 I think I finally found what makes my legs hurt so badly!! Thank you so much this helps a ton!!!!
@savannahgunter5353
4 жыл бұрын
My legs feel so free!!!
@Gremlin209
6 жыл бұрын
Thanks Tom. I love your Bruce Lee Philosophy approach to Fitness. Take what is essential and discard the unessential and add what is uniquely your own. Keep up the excellent work.✌
@BodyweightWarrior
6 жыл бұрын
100% love that too
@kirstenj9903
3 жыл бұрын
I’m 31 years old, and although I’ve always been relatively active, I’ve noticed over the past few months that I’m losing flexibility, and I’d like to gain whatever I can back. I wish there had been a follow-along video for this routine. But I think I did the exercises correctly because a few hours later, I’m feeling a post-workout ache in my hamstrings. 😄 Hopefully that signals the beginning of progress. Thank you so much!
@juliamasters518
6 жыл бұрын
3:30 Um ok but I can’t even raise my leg like that. That’s why I’m HERE.
@Jose-fn6zq
4 жыл бұрын
same jaja
@rasher331
4 жыл бұрын
@@Jose-fn6zq It sounds like you need to start with sitting down on a chair or a bench and extending your leg out and then leaning torso over and reaching down your leg as far as you can. Keep doing that and then keep trying the tip your toes movement reaching further each day you practice. Eventually you will be able to touch them and then progress with this video after a few weeks.
@Ash.99
4 жыл бұрын
🤣🤣🤣
@manifestqueen1419
4 жыл бұрын
Julia Masters Lmmfaoooooo
@Marlonbc90
6 жыл бұрын
Hi Tom, I recently started to follow your channel and I love it. I have a question and I hope you will be able to answer. What would you suggest for people who need to both strengthen and stretch a certain muscle? My posture is all kinds of messy, I have weak glutes and hamstrings, so I have anterior pelvic tilt and I need to strengthen them. At the same time I have very tight calves and reduced range of motion in the ankle, so my weak hamstrings are overstretched and they feel very very tight. If I lay on the ground and raise one leg knee straight I can only go 40-45° degrees, so I need to work on flexibility a lot. Should I focus on stretching my hamstrings first and then build strength later? Can I do both efficiently? I guess I should do both things in my weekly routine, but I don't know if I should prioritize one and go 60-40 or something like that. Thank you so much, keep up the great work
@thousandsmiles2013
4 жыл бұрын
Hello, I read your comment and would love to offer some advice, as I have been going through a similar situation where ill strengthen too much and not stretch enough and eventually have to take time out from strengthening to stretch. Personally I prefer to stretch every single day, and always addressing the tighteat muscles causing me grief that day. Id certainly recommend a ratio of roughly 70% stretching, and 30% strengthening. That works well for me but every body is different for everybody, so you may start there and treat the ratio to work better for uou and gage how your muscles relax! Hope this helps. Let me know if you have any other questions 😊
@mariahannagrundmann2942
5 жыл бұрын
These follow alongs are my treat every sunday night, love them
@jw934
6 жыл бұрын
I seem to recall you mentioned in a video that you can almost touch your forehead to your toe. Not sure. I think that is a much better stretch than the "pike". In my opinion, the pike could put excessive strain on the lower back if one's hamstring is not long enough. I believe this is what happened to a friend who tried too hard and ignored the resulting back pain problem until it became chronic. Most KZitem videos I saw described touching the nose to the shin, which could also result in the same type of injury as the pike, if overdone.
@dannynayman4147
4 жыл бұрын
I assume the involuntary trembling stops if I keep up the routine. :(
@KaranTyagi101
4 жыл бұрын
Tom, please write a book and bodyweight and mobility training!
@ricobasic
3 жыл бұрын
loving your videos.. thanks for this one. i have always had terrible flexibility but don't think ive ever worked on it properly. will be doing this a few times a week!
@chrisantonuccio
2 жыл бұрын
thanks for this Tom! very helpful for healing & gaining flexibility again assisting in the yoga practice 🙏
@dancequinnqueen4532
5 жыл бұрын
Simply amazing!! This is exactly what so many of us need. Thanks for filling that fitness video gap 👍🏽😎
@tilenrac1099
4 жыл бұрын
Love your videos tom i was able to figure out all the things that were hindering me in my mobility. Keep up the awesome work ^^
@TheEdopex
6 жыл бұрын
Awesome video! I love your work and I find it really helpful. Any chance of seeing a beginner pancake routine in the future? Greetings from Italy! :)
@BodyweightWarrior
6 жыл бұрын
possibly indeed!
@niiico2351
3 жыл бұрын
Brilliant video Tom 👍
@ginny5842
2 жыл бұрын
Tom, please, please could you do this as a follow along? Thanks!
@kieran7655
3 жыл бұрын
I would like to thank you for this video. Followed you're videos for a while but just gone through all exercises in this and managed to touch my toes for the first time in my adult life! Huge moment for me 😂.
@omead
4 жыл бұрын
Hi Tom, thanks for adding this video! Been wanting to do it for some time now, but finally getting around to it. Would you say it is ok to do the Calf PNF barefoot? Any downsides to that?
@kamx1
6 жыл бұрын
I haven't heard about the stick x-rcise smh, will try this routine. Some exercises I already do, some I don't. It definitely is worth to give it a try. Thx Tom.
@BodyweightWarrior
6 жыл бұрын
It's brutal but great, best of luck :)
@idmovepersonaltraining
6 жыл бұрын
Great video, Tom. Can't wait to see what the results are like on my end. Keep it up!
@BodyweightWarrior
6 жыл бұрын
best of luck
@tomakram872
6 жыл бұрын
Great information fantastic tips always enjoying it bold statement about Christopher sommers jeff curls but fair point made
@BodyweightWarrior
6 жыл бұрын
haha, maybe a little out there
@jll5094
4 жыл бұрын
I’m new to this kind of workout and I’ve been doing this routine and it’s helping a lot. Can someone tell me what “deload” means. Like for Week 4 it says 2 Sets (deload). Thanks!
@willpeachable
4 жыл бұрын
TIMESTAMPS: 0:00 - Intro 0:55 - Overview of exercises 1:33 - A1. General warm up 1:55 - A2. Straight leg swings - 10-15r per side 2:12 - A3. Kit Laughlin stick drill 3:15 - A4. Sciatic nerve glides - 10-15r 4:01 - B1. Elevated Calve PNF - 3-4r per side (10-15s/5s) 5:11 - B2. Banded Hamstring PNF - 3-4r per side (10-15s/5s) 6:27 - C1. Jefferson Curls - 10r + 10-30s 8:14 - Recommended sets and time 9:12 - Closing comments
@JonEdwards
2 жыл бұрын
Any plans for a follow-along version of this one?
@ramzisalameh7147
4 жыл бұрын
Tom, I'm so inflexible that I cannot fully extend my leg for the Sciatic Nerve Glide, Banded Hamstring PNF and Jefferson Curls. Do you recommend beginners bend there knee or just go as far as we can with a straight leg?
@ZePequeno14
2 жыл бұрын
Hi Tom, is there a PDF of this routine as well?
@7oclockmiracles88
2 жыл бұрын
Such helpful info. Thank you so much!!
@finn.food.health-8100
5 жыл бұрын
With the Banded Hamstring PNF, I can't get my legs fully straightened in a 90 degrees postition. If I want to perform the exercise with the band I need to lower my legs to perform the exercise with a full straightened leg. Is that ok? I hope after doing these exercises a couple of times it will be easier for me to perform this exercise.
@TheGelatio
6 жыл бұрын
Really great instruction! Well organized and on point! Keep it up
@inaythankyou761
6 жыл бұрын
Hi Tom! Is it alright to round your spine when you pike or do the A (bear) position? Ive seen other people suggesting that the spine should always be neutral and there shoulf be no rounding of the spine.. Would like to know your thoughts on this. Thanks and more power!
@BodyweightWarrior
6 жыл бұрын
can be, focusing on neutral will give a better stretch for the hamstrings :)
@richzarei7554
4 жыл бұрын
@Tom Merrick During the banded hamstring PNF, the burn behind my knee is so intense that its distracting and it's all I can do to focus on keeping my leg straight and pulling on the band. Can I work up to the contraction of the quads, hip flexors, etc up to as my upper calf/knee become more flexible over several weeks and become less distracting during the stretch?
@sanjayrai9938
4 жыл бұрын
With the hamstring pnf, I can’t keep my leg straight past 45 degrees without my sciatic nerve burning, is there a different exercise I should do? I’m starting to think I will never be able to keep my leg straight at 90 degrees, maybe something is wrong with my back
@TheSavants
6 жыл бұрын
Love the shoes 👍🏽 got my wife and I a pair. Keep up the great content!
@BodyweightWarrior
6 жыл бұрын
Love some Feiyues :)
@jackwhale8152
5 жыл бұрын
Can’t believe I find this shoes here, my parents wear Feigues when they were kids, how did you know this brand which I thought it almost disappeared even in China now
@SM80FG
6 жыл бұрын
Nice demos, thanks Tom. Q: What shoes are you wearing? They look great and close to the ground (which I need). Thanks again.
@BodyweightWarrior
6 жыл бұрын
Scott Irwin check out my latest video review of minimalist shoes, will help :)
@ronaldjouster6929
4 жыл бұрын
Is it okay to do on the other days the fullbody routines including the hamstring stretches? Or is that overkill and do i need to leave the hamstring stretches in the fullbody out? And just only this routine then for two days?
@mathias2410
4 жыл бұрын
Great routine! Tremendous difference after 1 try.
@Samsam20235
5 жыл бұрын
I’m not really understanding the PNF thing I think. So do we just essentially squeeze or contract our leg/muscle during the stretch (40% power leading up to 80%) is this correct? My other question is: I had a disc shaved when I was younger. I had sciatica for years, tbh I think it’s still there. I’m incredibly weak in my left leg, I can barely raise it off the floor during the floor exercises. I powered through it today but it was pretty hard, was shaking like hell. Is this normal, should I just push through the pain? Hoping it will relax in time.
@golflimaactual
Жыл бұрын
Thank you for sharing this it was very helpful
@johnjohntv1195
6 жыл бұрын
Should intense stretching be done on training days or rest days? I’m wondering if it might impede recovery doing it on rest days?
@burgbuilds
3 жыл бұрын
Can you please do a follow along of this routine
@michellesf3722
6 жыл бұрын
@BodyweightWarrior
6 жыл бұрын
awesome, have fun!
@norawifstad4941
6 жыл бұрын
For a generally inflexible person - do you recommend focusing on a spesific area, like the hamstrings for a period of time, or to work through the whole body?
@BodyweightWarrior
6 жыл бұрын
Depends what you want to achieve and what is out of balance :)
@gurpreets55
4 жыл бұрын
Hi tom did that hamstring flexibilty gave you few inches of height ? I mean before you started doing these exercises were you the same height as you are now please explain thanks
@mattddrums1
10 ай бұрын
I get 100% sciatic stretch when doing almost any hamstring stretch and almost NO feeling of stretch in my hamstring. All the pain is in my calf area. Can someone explain why this happens to me? Is this wrong?
@NaokiVinco
6 жыл бұрын
Hi Tom ! 2-3x per week is enough to progress with this routine ? Thank you
@thomasfowler8212
4 жыл бұрын
I don't really understand your explanations for contracting each muscle to stretch??? It would help if you gave an example like 'tense like your about to he punched in the stomach' or something
@martinwhite2020
6 жыл бұрын
Very useful and detailed. Thanks for sharing.
@alfonsolopc
3 жыл бұрын
Hi Tom. I felt that 2 sets of 10 slow reps plus the hold of the jefferson curls was so much and all the reps were almost useless besides the holding one. Would it be as effective to just do 2-5 reps and then hold? I felt that this was when I stretched my legs the most and actually approached my head to my knees the most...
@jaguirre730
6 жыл бұрын
Should I prioritize straightening my legs when doing the sciatic nerve glide and the banded hamstring pnfs?
@girijadav
6 жыл бұрын
During contraction are we supposed to hold our breath for 15 seconds?
@SaadKhan-yf1jn
4 жыл бұрын
You are saving my life bro! ♥️
@mholscher
4 жыл бұрын
Could you please make a follow along video of this routine?
@FernandoGarzaConde
6 жыл бұрын
awesome video! any beginner tips for the pancake? I can barely put my hands on the ground :/
@jordanh962
6 жыл бұрын
How would you go about training for the mobility required to achieve the straddle movement pattern?
@kassandraoliva4733
5 жыл бұрын
Great video! Your channel has great content! I was wondering, I injured myself doing forward folds improperly in yoga and now deal with some lower back and sciatic issues which I suspect have been caused by hamstring tightness and not tilting the pelvis properly when doing forward folds. My question is would you still suggest me doing Jefferson curls, or is there a variation I can do. I'm just scared it might hurt me, but I really need to improve my hamstring flexibility...Thank you so much in advance for your help.
@justinbrooks5526
5 жыл бұрын
i had similar issue. i tried to stop doing hamstring exercises with folded back for 2 months+... so wouldnt recommend doing the Jefferson, but instead doing forward folds with flat back, or lying on back with bands.... you can get a great (and better) hamstring stretch there....when your 100% healed, gently re-introduce the others
@1Strawbz1
4 жыл бұрын
finding it hard coming back up on the jefferson curls. Do i use leg strength or back? seems dangerous with weight
@popcornplayer28
6 жыл бұрын
Am I able to perform this more frequantly due to extrmely tight hamstrings or should I stick to twice a week?
@SirKaelan6
6 жыл бұрын
Amazing! Thank you for sharing this video with us!
@BodyweightWarrior
6 жыл бұрын
Happy to help :)
@drnh4444
6 жыл бұрын
Well done buddy. This was really useful. Thanks
@mousdrvr
6 жыл бұрын
Such clarity and detail. Thank you!
@bennythebear0711
6 жыл бұрын
Cheers Tom I try this tommorow. I working on press to handstand so looking for some nice pike and pancake compression stuff
@BodyweightWarrior
6 жыл бұрын
You're welcome, should be pretty useful :)
@saldena4
6 жыл бұрын
I need this. My hamstrings are super tight and sciatica limits my pike ability. Thanks for posting this
@BodyweightWarrior
6 жыл бұрын
no problem, hope it helps :)
@ohhiguy
6 жыл бұрын
79K yeah baby... we are making headway. Great video as always. Inspiring. Thanks Tom.
@BodyweightWarrior
6 жыл бұрын
It's crazy, thanks Guy :)
@omprakashputnala3031
5 жыл бұрын
Tom I have my police events in 25 days. I'm I suffering with hamstring plzz help me getting pain when I am running fast
@Vivek788
6 жыл бұрын
This is super awesome. I wanna try now itself
@johnparnham5945
3 жыл бұрын
I can't get down as far as my toes. I can get down as far as my shins but I am working on it. I go down into the pike position and pull hard but not to the point of pain for 45 seconds three times in a row. . . Hopefully I will make progress but it will take persistence. and patience till I see results.. Some of the other tips in this video will be useful.
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