15 Minute Beginner Stretching Routine

🤸 learn more about #flexibility in the next 10 minutes than you have in the past 10 years. Watch my 3 part video course here: unitygym.com/f...
Here's a great home workout 15 minute beginner stretching routine that you can follow along with to increase flexibility
This is a full body workout for beginners to develop flexibility and mobility.
You only need to hold a stretch for 30 seconds in one set and get an accumulated total of 5 minutes in a week to see big flexibility improvements.
So this routine we do 2 sets of 30 seconds on several movements to give you a total of 1 minute stretch time. Meaning if you do this routine 5 days a week you will get your 5 minutes.
The movements we work on here are the front splits, middle splits, pike, squat, shoulder flexion or overhead shoulder mobility, shoulder extension and some spine flexion and extension.
We will be hitting the adductors, the hip flexors, the glutes, hamstrings, quadriceps, calves and ankle flexibility.
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[@cynthiacrook1681]

Thank you, thank you. I really appreciate you making this beginner video. It was very eye opening at what I need to start doing.

[@UnityGymOnline]

That's great to hear! What did you learn?

[@dan.t.hillary]

Love hearing the Huberman Lab shout out from your material! I've been following his stuff and your stuff independently for months now but all the best resources end up agreeing in the end, don't they? Cheers!

[@UnityGymOnline]

You know what Dan? I LOVED hearing that podcast! Because we've been using those methods for years now and they ARE what gave me my flexibility breakthrough in my late 30s. But hearing Huberman explain it was just awesome because it validated what we're teaching :) Thanks for the love.

[@intellectualninjamonkey2496]

very good instructional. Simple and effective. And, I like the fact that you are serious about the way that you teach. No silly stuff. You educate the viewers, you do not entertain the viewers. Subscribed of course.

[@UnityGymOnline]

Thank you, that's a really nice comment. I put out content daily and I'll have a few more follow along routines coming out soon

[@AnTalk_blog]

Thank you for your videos. I'm rigid like a dried wood stick. Often I start stretching or doing some yoga poses and after a couple of days or weeks I got injured or it starts hurting my back. I know that consistency is key, so I saved this in my favs and will be coming back to it. Hope to make some progress.

[@UnityGymOnline]

hey man, sorry to hear this. yes consistency is key, but strength training is more important than flexibility for pain management. What kind of strength training do you do? This is why Yoga is not a one stop shop to fix pain in the body, it just isn't sufficient for strength work.

[@plnkfloydian7814]

Finally able to sit in the deep squat without a dowel, hardly comfortable but it’s progress. Thanks Rad

[@UnityGymOnline]

that is a huge achievement mate!

[@paulwalther5237]

I see someone like you who looks amazingly fit and wonder what they'll look like in old age. How much of this is hard work can you take with you as you get older?

[@UnityGymOnline]

Well I'm 46 now, so I wouldn't call myself young. And everything I do I about longevity. I don't see any reason why I won't be able to do what I do in old age. I don't train hard to achieve short term goals. I train smart and in a way that is sustainable.

[@suzanneayer4177]

I’m 70 and I do this routine…

[@UnityGymOnline]

@@suzanneayer4177 great work Suzanne!

[@vaioray]

Thanks for the tutorial, easy to follow and listen.

[@UnityGymOnline]

you're welcome, glad you enjoyed it :)

[@javierdelcarpio8976]

Thank you for sharing this

[@UnityGymOnline]

You're welcome, thanks for watching 😃

[@plnkfloydian7814]

I’ve been inactive for over a month. I went to put down a barbell and because it wasn’t much weight I didn’t bother with properly squatting to put it down rather I bent, felt a small pop in my lower back and the next day I couldn’t do much my lower back, left glute were painful and later on started getting sciatica in my one leg. After the third week of it not improving I went to the doctor and luckily I didn’t damage any of my lumbar discs though he said there were signs of some beginning arthritis. Got a cortisone shot in the area and a week of oral steroids. I’ve been doing this everyday since and I’m so happy to be feeling back to normal. I lost so much progress but gave me time to really focus on eating clean and how I can improve.

[@UnityGymOnline]

Good work mate, when you start lifting again just be very careful and start light. The order we get the longer it takes to come back from injury.

[@mkage4197]

Hey Rad, my name is Marc and I have a few questions. First off, I recently purchased your 20 mobility program and prior was doing the exercises from this video. Can alternate between this 15 program and the 20 min promo (one day I’m doing 15 minute workouts and the next day the20 min.😊

[@UnityGymOnline]

@@mkage4197 you sure can, although I prefer the 20 min routine that you have. I put that routine together with more thought and care for what a beginner needs

[@stephenmarshal3523]

Thanks! I really like this routine. Cheers!

[@UnityGymOnline]

You're welcome Stephen, great to hear!

[@daanyaalmohammed4300]

Do you perform this exercise after working out your muscles in Primal, Bodyweight and Weightlifting?

[@UnityGymOnline]

yes you can do that. Or just on a day off.

[@Skalam5]

Hi. I'm practicing your routine on 6 days a week. Would you recommend to replace it on 2 days a week with the beginners middle split routine?

[@UnityGymOnline]

yep that's a good idea. This routine can be done as much as you want. But the middle splits routine is best done only 2-3 times a week

[@Skalam5]

@@UnityGymOnline Great, Thanks! I'll setup a routine with two replicates of each exercise(General Stretching, Front & Middle) per week and one day to recover. My students gonna hate it 😂

[@UnityGymOnline]

Sounds like a solid plan you're crafting there! It's brilliant to see such dedication. Remember, though, it's not all about pushing hard-listening to your body is just as important. I'd be stoked to hear how you and your students get on with this new routine. Keep me posted! 😊💪

[@geekchick4859]

Can you please come to Townsville? I’m so sick of people in Sydney and Melbourne getting all the good stuff.

[@UnityGymOnline]

hahaha, you know I used to live in Townsville when I was in the army :) Everything we do is online now, so people in Sydney and Melbourne don't get anymore than you ;)

[@Lrac56]

Hello there, Im considering running this 5 times a week in addition to the mid and front split beginner routines. The plan is to run the split routines two times a week on seperate days with a minimum of 72 hour rest between the same routines. Im doing 3 strength and 2 cardio workouts a week so i was wondering if the total would be to much? Any thoughts?

[@UnityGymOnline]

that depends on you. Everyone's load tolerance is different, what I can handle would be too much for a lot of people. So you would need to monitor how you respond, both physically and mentally.

[@Lrac56]

@@UnityGymOnline Makes sense 👍. Time will show how the body responds. Thanks for the quick reply 😁

[@UnityGymOnline]

@@Lrac56 you're welcome, keep me posted on how you go. The most important thing is to have an efficient routine that you can do consistently. If it puts too much stress on your life it becomes a burden which isn't good. We want our training programs to empower us and elevate our mental, physical and emotional states.

[@Lrac56]

@@UnityGymOnline Update: Just got a minor strain in my right quad (probably in the Rectus Femoris) when doing lunges as part of my strength workout routine. Will see how this feels the next couple of days. Pausing the frontsplit routine until things feels decent again. Any tips on how to adapt and get a quick recovery?

[@UnityGymOnline]

@Lrac56 yes, keep doing lunges and leg workouts at a reduced intensity. That's the best way to heal quickly. Less weight, less reps, less sets ... any and all of the above, but keep exercising.

[@Nao0rLater]

Will there be a Intermediate Routine in the works?

[@UnityGymOnline]

Sure, I'll make an intermediate routine

[@Nao0rLater]

@@UnityGymOnline Thank you for all that you do!

[@UnityGymOnline]

@@Nao0rLater you're welcome, I appreciate the thanks :)

[@mrorangedonut8071]

ow

[@UnityGymOnline]

You hurt yourself?

[@chayblay]

I counted only 11 minutes 30 seconds of actual stretching (12 minutes if you sit in the initial deep squat for 1 min)

[@UnityGymOnline]

Perfect! Then it's even quicker 😉

[@kboyd2557]

Damn are man crushes still a thing?

[@UnityGymOnline]

hahaha 😆