"Big 5" Active Flexibility Routine! (FOLLOW ALONG)

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The final instalment of the secret to flexibility training, strengthen then lengthen! This routine combines all the routines and principles into one hour long special covering:
- Unlocking the hamstrings with pike
- Opening the shoulders with bridge
- Moving the hips better with pancake
- Stretching the hip flexor with front split
- Opening the hips with middle split
TIMESTAMPS:
0:00 About The Routine
0:22 Equipment You Need
0:33 Warm Up
3:35 Bridge - Set 1
7:32 Bridge - Set 2
12:05 Hip Warm Up
15:46 Pike - Sets 1
21:16 Pike - Set 2
25:26 Front Split - Set 1
32:25 Front Split - Set 2
38:38 Middle Split Warm Up
40:00 Middle Split - Set 1
45:03 Middle Split - Set 2
51:01 Pancake - Set 1
55:17 Pancake - Set 2
58:09 Congratulations, you made it!

[@BodyweightWarrior]

Merry Christmas everyone 🎄🎅🏻 I hope you enjoy this one 🙏

[@wheelerboy13]

thanks for posting this one Tom I just completed it. Btw surely ur not in the uk forrest this time of year? Perhaps America?

[@BodyweightWarrior]

@@wheelerboy13 this was filmed at the end of September in the UK 👍

[@TimBelchamber]

The follow along of follow alongs! Love how this turned out 🎥

[@amyilan6956]

Amazing as always!!! Happy flexible new year!!

[@emmahenry1163]

Wooot! Merry Christmas!! Looking forward to adding this into my routine. Thanks pal! 🙏🏻🎄

[@gwmcd]

Fantastic follow along, thank you very much for the help!

[@danielalev8777]

Absolutely loved this. Thank you!

[@insanebalance7221]

great content and tips that actually help alot thanks!! quality in video and audio make it really awesome !!

[@calebrights8712]

Yes this is what I was waiting for! These are the best routines! Thanks Tom! Merry Christmas To All

[@amyilan6956]

Amazing as always 😅 happy flexible new year 🎉!

[@saureah]

Thank you for the video. A big 5 routine is exactly what i wanted. Merry christmas!

[@michaelg.2757]

Love your work Tom!! Thank you for sharing your knowledge with the world.

[@mckev1]

I was sweating quite a bit more than you were, thanks! Happy New Year to you and yours.

[@martelindbergsli9779]

Merry christmas Tom🥰 thanks for this whole thing, made me realise that the work i’ve done following your routine has made me a lot more open and flexible 😁love

[@organicteddy9192]

These are incredible, thank you for posting these! ❤ My hip flexors hate you but I'm very grateful

[@veronikaharnova5224]

Brilliant video Tom! Loving the explanation part before the timer starts and all the variations. Thank you so much!

[@twerkinthecityhuh6340]

Merry Xmas tom .... Ur always working......appreciate It !!!

[@feiailuro]

Gold. Been doing your follow alongs for years.

[@bazal420]

Thank you and Merry Christmas Tom!

[@natashafaye1212]

merry Christmas! this video is the best Christmas present ever! thank you ❤

[@mudmedics]

Merry Christmas / Happy New Year! I've really enjoyed your content and it has improved my mobility and flexibility so much. Just went to the merch store and unfortunately you're not shipping to Canada? Would love to get my hands on some and help support your service.

[@emmaeIIe]

That was amazing. One I could do once or twice a week. Also, could we come down on the elbows in the middle split?. Thanks for this great routine, Tom and Merry Christmas.

[@Divzorx]

Im using this every week! Thank you Tom

[@ajamesu]

Your follow-along routines are so helpful, I use them all the time Thanks, Tom!

[@judithpierre3925]

I’m glad you saved the hardest moves for last. I might have QUIT otherwise.🙃😫🙌🏿❤️Happy New Year!

[@rgarriga93]

Great content! Merry xmas🎉

[@PontusAleryd]

This is an incredible routine! Definitely felt improvement in the 2nd repeat of each pose. Thank you so much @bodyweightwarrior

[@dimitrasabani6065]

Thank you so much this is incredible ❤

[@Watchamocalit]

This might just be your best follow along yet! I might try to replace the middle split portion with some calf and ankle work from another one of your vids (my squat is lacking), hopefully that won’t take away too much

[@eleanorgoldsmith7027]

Really great. Thanks so much.

[@nessiemupfeki]

Can't wait to do this tomorrow

[@marievankleef1422]

Fantastic! 💪🏻Thanks si much🙌🏻🙌🏻from Germany 🇩🇪!! 💙💚💙

[@DeathSaint]

love the video and i am 14 so I have a terrible posture because of sitting at a desk all day long and I would love if you could do a posture or back pain exercise/flexibility routine

[@Danielmwangi.1]

Tim has helped me so much. I used to be really tight about 6months ago and now I'm moving freely with no pain when stretching my upper and body muscles. All thanks to his follow alongside which I was dedicated to this year🙏🏽❤️

[@corinnak.4875]

his name is tom 😂

[@justagerman140]

​@@corinnak.4875 yeah, I love Josh's follow along videos!

[@jamiehaddon2851]

Hey Tom fantastic routine as usual, I wonder if you have any videos on knee stability/strengthening? I've got pretty flexible and have achieved front splits, but with side splits and pancake I can barely get a seated pancake. Have a suspicious intense sensation at the back of the legs behind the knees when doing straight leg side splits/pancake stuff that I've sort of put down to weak/unstable knees? I wonder if you have anything covering this?

[@goloklossek9003]

Thank you Tom!

[@kraays3404]

What a treat. Thank you

[@armandosantibanezcastro7918]

excelentes los ejecicios...gracias por tu aporte al deporte...desde Copiapó ,Chile..

[@Sk-lj2qf]

Literally been thinking about wanting a video like this! Thank you for compiling all of these into one video! I basically got from being unable to form even a 90 degree angle between my torso and legs while doing a basic hamstring stretch (while slightly cheating having my legs bent 😅) to being able to touch my knees with my head while keeping my knees fully locked, and im very close to reaching my middle splits, all thanks to doing your routines for the past half year :) its genuinly appreciated and i wouldve probably been lost / had a chaotic routine i wouldve barely done if i were to do it myself lol, and i found your routines to be the most chill and effective for me.

[@TheYanniD]

Did you achieve this by doing the big flex follow along video's or you did some other things aswell?

[@Sk-lj2qf]

@@TheYanniD by the big flex videos, and before this series other follow along videos from this channel (mainly his hip mobility ones). That was my only flexibility training i did.

[@TheYanniD]

Thanks a lot, Very great progress. I will also then do this big 5 routine 4x a week. Hopefully i will see those great gains aswell :D@@Sk-lj2qf

[@MegaBabygal1]

Absolutely incredible. Jeeeeepers!!!!

[@maxbevers6369]

Sitting here, stuck in the final pancake with a wall too close to my back. Lovely video, thank you Tom!!! ❤

[@vanvalium]

Very cool thx. Mostly struggling with hamstring and pancake, would it be correct to concentrate more on the pike before spending more time on the pancake?

[@taddoerrvandervoortjr.2943]

Thank YOU.

[@Olga-uh4op]

Thanks for this practice, for me a little hardcore ,but i enjoy it! :) Greetings from Poland

[@tobichls]

I reckon I'm just going to keep at this routine for a while, thanks Tom!

[@BodyweightWarrior]

Perfect, I hope it hits the spot

[@JazzyKestrelRaikes]

How many times a week would you recommend doing this one? I love this routine, though Tom! Thank you!!!

[@sarafam330]

@Tom Merrick Wow 🤩 I love it I was wondering if you have something similar but loaded ( with cable or dumbells) to combine with this, I really interested to achieve this five movement, I really love your videos ❤

[@gianlucap634]

Waited a bit to do this, it’s been brutal but lovely at the same time.

[@anczeliczka]

Brilliant 🥇

[@yungprinzi2257]

Hello happy new year to you just subscribed to your channel please can a lumber spondylosis patient practice this exercise?

[@Fernycool81]

Merry christmas from Argentina

[@AmartinezEcom]

thank you

[@3jasionis]

In the end Tom: -You made it ! Me: - You made it too bro😂

[@cucurupiku]

The last leg lift was a killer. I cried😂

[@solomongebrekiros5566]

Hi, I was wondering when the best time to be this routine would be. I mean this in the sense of should I do this in the morning to activate my body or maybe night to stretch out my body after a long day or maybe before or after a workout.

[@nivenhsu]

Thanks for the video. I tried doing the first pike set using the modified version but I can barely raise my leg up and keep my back straight. How can I fix this? 😂

[@KeeganGeorge]

Love the follow alongs! Could you do a follow along mobility routine for snowboarders?

[@o_oo_o1812]

one hour video. xmas indeed 😀

[@cronixam-8578]

Hello can you do a stretching routine to follow for calisthenics performance ?

[@andersjensen7348]

Depends on what calisthenics you are doing, I would say this one already is. In a way all of his videos can be seen as that, if you can pike it is easier to leg raise, v sit etc, if you can middle split it is easier to straddle during planche, front lever etc

[@mohammadmayedzadeh]

In the pike section feel the hamstring stretched more than the quads, am I doin them wrong?

[@reneklusmann6294]

Hey merry Christmas 😊 What do you think how often i should do this to See progress 3-4 Times the week maybe?

[@BodyweightWarrior]

2-3x should be enough, more if you have time

[@unifiedthrills]

I think I remember you saying that you’re working away from OAHS goal, but I was wondering if you still work on it sometimes?

[@BodyweightWarrior]

i achieved the goal of 10s a couple years ago and training has been on and off due to injuries. I plan on training again in 2024 but not my main goal

[@Cl1l1]

Amazing stretch day... 😅

[@KyleGraham-rd5gj]

Thanks

[@KyleGraham-rd5gj]

I've been following Tom for a number of years now, and what a journey this has been. I'm certainly cemented well into the middle aged category and have a significant number of historical injuries on my lower back, neck, shoulders and knees, most of which resulted in surgery after an incredible robust lifestyle. Tom has honestly aided me through much of my recovery, and I continue to follow one of the multiple routines available every single morning. Thanks, Tom!

[@user-xe3kk8oj9e]

My goal for 2024 is to achieve these 5 movements. My plan is do this follow along every day and take a photo of me attempting each movement afterward. Do you think this is a reasonable plan?

[@BodyweightWarrior]

Could probably get results with 3-4x per week quite happily

[@dimitrasabani6065]

I LOVE YOU

[@MiniUsyk]

I'm making my way to the forest so i can do it. Merry Christmas.

[@thegoat4913]

Sweating like a dog on a run during Alabama Summer. Feels great! 😅

[@tommyoliver9343]

I don’t get it, why aren’t we actually doing the movements in this video?

[@chaslyy]

Santa did come this year 😄

[@gayguevara]

The hour just flew by, that was awesome. Thank you.

[@kevinjones2874]

Is freezing your ass off in the forest in December whilst only wearing shorts an essential prerequisite to maximum gains? Frozen toes syndrome 😮 I fear. I imagine any people passing by whilst recording would be wondering what male solo activity is to be found going on in those there woods? Hmm 🤔... Oh it's just that Bodyweight Warrior Tom stretching for an hour in mid-winter barefoot and topless obviously! Legend!

[@BodyweightWarrior]

😂

[@plastikaaa]

I hope you realize that around 41:40 giant Puma in the background was looking for you

[@twerkinthecityhuh6340]

Where is the dog?

[@gezasteinert5605]

Love these follow alongs. Just for the environment-interested people: If you watch these follow alongs, you don't have to stream them in HD. 240p quality is enough and just about a third of CO2 emission.

[@jackfntwist]

Poor little John Thomas is not liking these exercises one bit. 🤣

[@mohammadmayedzadeh]

In the pike section feel the hamstring stretched more than the quads, am I doin them wrong?