22 Minute Full Body Mobility Routine V3 (FOLLOW ALONG)

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This video shares a mobility routine that covers the entire body. The stretches are active and utilise loaded, end range and PNF contractions to improve flexibility.
MUSIC BY:
Mai Ligne - Pawn Shop
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See you in the next video!

[@TheZenferno]

It took six months but I can finally touch my toes. You are a boss.

[@Bradlyludendurf]

Best mobility workout I’ve done so far! Love the way you describe each movement and make it easy to understand thanks!

[@haze2206]

i think the same.

[@tpak07]

These stretches are saving my body. I've been following along for going on 3 years now and went from not being able to touch my toes to reaching beyond my feet from relatively cold muscles. The mobility and flexavility routines greatly help to alleviate a lot of the pain I experience from my job in construction. Thank you Tom!

[@eduardonavarro5990]

Feeling it!! This explanation of the pigeon pose is the better one, and the exercise that follows really enhances the stretch! I use a roller foam on the pigeon as support and works out pretty well 👍🏼

[@kydzs]

Hey Tom can you make a glute video. I've watched all videos about It on KZbin and they are so unbearable and nota helpful at all. You are the BEST at breaking down things and giving advice. And i feel my glutes are the last link on my handstand journey. You are the BEST on KZbin.

[@BodyweightWarrior]

What would you want the video to cover? What questions do you have regarding the glutes?

[@pdblouin]

I'm a total handstand noob, why does glute flexibility matter? My glutes are basically totally neutral while in the handstand...I need as much glute flexibility as I do while laying in bed.

[@kydzs]

@@BodyweightWarrior how to engage them properly because i feel that just squeezing for me is not enough, how to have them stronger and how to know whether you have them strong, asleep, or so.

[@BodyweightWarrior]

This should have you covered: kzbin.info/www/bejne/oJ6paKOooNZ3ntE

[@markdangerfield9227]

Tom Merrick I can see that so now what you gonna do when you’re going to do it let’s see how it goes all right get back to me because I’m on your channel

[@Ciscomoreira]

Hey man, i've been following along your routines lately, great stuff ! As someone who had a knee injury, would love to see a knee specific strengthening/mobility routine by you. If you feel like you'll have the demand for it, it would be great! Thanks and keep up the good work, cheers

[@thegoat4913]

Agreed, also recovering from a knee injury (meniscus tear), anything focusing on knees specifically would be awesome!

[@KanecoV]

Wanted to thank you so much, I've been doing your full body routines almost everyday for months now, because I practice Kickboxing and I was severely lacking in the flexibility department for this sport. Even during quarantine without practices, I've been doing it even more religiously, and I have noticed huge improvements in my flexibility, it's amazing really, I created a playlist of flexibility routines (mostly your routines and SaturnoMovement and a few others) which I rotate every day, so I hit different things every day. It's always my warmup before I do cardio/weight training

[@archdevilpray9555]

Started my middle split journey during the current lockdown and your videos were really helpful and insightful. I'm currently at my last 5-6 inches to complete my middle split. And they are the hardest inches to deal with 😭. Thanks a lot man!.

[@BodyweightWarrior]

Embrace the suck! Happy to help :)

[@calebasir7939]

Bro can u tell me what's ur routine? I do hope s pnf routine and have seen major progress but i feel like I'm neglecting other body parts (full body mobility) and my hams routine it's sucky as hell and I made zero progress since 2.5months

[@archdevilpray9555]

@@calebasir7939 I start with 15 min warm-up stretches, then usually 3 pnf excersice and finally try my splits. After that It's back and forth with pnf and middle splits till I'm not able to do anymore. But you have to know that i made progress so fast because I was already quite flexible( I have been doing yoga for 5 years already). I was able to do asian squats for 15 min easily and also able to touch my head to my knees before even starting my middle splits routine. I'm also short 5'7 height and that might also help me as short people trend to be more flexible. Your progress is pretty normal, don't worry just don't loose your confidence and be regular with your training. It might take you a year or so and that's quite normal for people who just started. If it makes you feel better just know that i have a 5 years heads start due to practicing yoga. You are already doing great for a 2.5 months progress. You can also eat good protein diet as it may help you with fast muscle recovery and if you can also have some muscle recovery supplements so you can get back to heavy stretches faster.

[@bd11777]

One of my faves, keep coming back to this one. Cheers Tom!

[@brooksreece7525]

Feeling incredible after this. Thank you, Tom!

[@mikael1852]

Awesome as always. I've had crazy progress since I started following you a few weeks ago. And the backpain I had for over one year is gone! Tom, thank you so much!!

[@ayamostafa7029]

I have the same problem with a backpain. I have been doing yoga and it has improved my condition but now I wanna step up. I have stumbled upon this channel today. What do you recommend from him that would specifically target the lower back?

[@darahayes9396]

@@ayamostafa7029 I can only speak from my own experience but back pain can be caused my mobility problems with other areas like hips, hamstrings, glutes resulting in your back doing more work than it should. I've been following Tom's full body flexibility routines and also trying his hips and hamstrings ones and have seen great progress overall!

[@veroniqueg7785]

Best mobility exercises and very useful information with the do and don't! Thank you so much Tom!

[@Siva_avis1]

Been following your routines for quite a while. Helps me be consistent. Thanks tom!

[@moiragoldsmith7052]

Long time subscriber here. I love you without measure for sharing this stuff. Even if I can't manage the moves....it reminds me of when I could. Bless you . Thanks. xx

[@sephel]

Thank you, Tom! Your routines have always been top notch - before, during and after quarantine. Thank you.

[@ERTUo45]

I came back here to say thank you! I am so grateful for your videos and deep knowledge. You're the best!

[@cslife6666]

Thanks for the routine, I do this after my training.

[@zoltanorsky]

Thanks a lot man!! Stretching and working out with you for 3 months now, It does wonders to my 40 year old body. This routine skips neck but I am adding it anyway. I wonder if you could do one specific one for cyclists (long distance roadies) as you did for climbers? Keep the great work, really appreciated! Cheers

[@isaacyolga2010]

Hey Tom you re amazing! I had a sciatica pain and after 2 days doing this routine it completely disappear. Amazing! Please keep posting new follow along.👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽👍🏽🤙🏽

[@i.r.baboon]

Best follow along master of the tube. My future, supple body Thanks you for the efforts!

[@ttkb9620]

thanks for your videos they help me and my body to feel better each days.

[@Junerdoza0107]

I really am so tight. All due to my injuries in my ankles, hamstrings and hips. It is day 5 of doing your mobility and flexibility exercises. It feels better than piyo and yoga. And I really sweat doing these workouts. My concern is I feel like I am not going to improve. So, hopefully, with my perseverance and motivation to keep doing it, I will ultimately progress! Thank you for your amazing workouts. I hope my injuries improve as well!

[@1Strawbz1]

im obsessed! thank you so much! hamstrings & hip flexors are very grateful today

[@BodyweightWarrior]

You're so welcome!

[@alexaK394]

That was tough but very enjoyable. Thank you!

[@marievankleef1422]

Excellent Tom🤩🤩👏 thanks 🙏 from Germany!☺️

[@Raf_Avila]

Awesome mobility routine for my rest day!

[@GigiRamsland]

thank you for the great stretch work outs! i would love it if you would post all of your follow alongs without music :) :) :)

[@pranav41]

This is great for maintenance, feeling great . Just the right amount of work. Thank you !

[@harderfasterbetterstronger]

Nice routine, thank you 🙏 I love the hammi curl in a lunge position, however I highly recommend to have a blanket or cushion handy to support the back knee. It was a bit of a knee crusher for me.

[@sjws3541]

Completely agree. Maybe we are just getting older!

[@deejaytracksuit88]

my body is very grateful for your channel🙏🏻

[@Spingwater]

Best follow along videos ever!!! Thanks for this one

[@lukas8385]

Hello Tom thank you for uploading this mobility routines. I feel like this is a part in sports which is pretty underrepresented here on youtube. I am doing your routines now every morning for 1 year. My improvement is not that much especially in my legs but I think that is because of my 16 years football career. I will stay trying every morning...

[@TripleOGLara]

Best mobility follow along on Yet ! Thanks for pushing me to stretch more

[@danieloxalaryd4741]

this is easily the best full body mobility so far! cheers mate!

[@joshhinds2781]

Merrick delivering the goods yet again. Absolutely love your stuff dude! Keep it up

[@NoShameTonight]

Can’t get enough of these, thanks a ton!

[@TheAllvstyles]

Coach Dana, you are the best

[@ABCEDFGH]

Love your follow alongs. Never stop making them :)

[@mwhitt11b]

Thank you for this. I feel like a new person after your vids

[@reedjtran]

I'm a big fan of these follow along videos

[@davidbarker7439]

Thanks Tom. Recently getting back into jogging and cycling after a difficult 2020 with injuries and unhealthy Covid habits. I've been using your full bod routines everyday including the evening wind-down stretch routine. Thanks for making great informative videos with simple progression for those of us who are as tight as a drum.

[@ThePicManiac]

Thank you, Tom. Your work is much appreciated, especially the pdf version, with images, so smart that you added that. All the best, stay healthy :)

[@89yamid]

great workout!!! Many thanks... All the way from Colombia.

[@MelissaNasrah]

Thank you for these wonderful videos. They are helping me heal a stubborn hip issue and I can now run pain free for the first time in about seven months 🙏🏼🙏🏼

[@altonquarles8316]

doing your stretches few times a week since the start of 2021 has REALLY helped with my flexibility and most importantly my back pain. THANK YOU SO MUCH!

[@jaykurz3110]

This was great. My body is in dyer need of this

[@thomascarothers5958]

Great video. My back knee revolts at 17:01 so I put a foam roller under the thigh just above the kneecap and all is well. Thanks for all your excellent material.

[@dianethundercliffe5854]

Really enjoy doing these exercises. They are really helping to relieve the pain I have in my piriformis muscle!

[@farzanehabbaszadeh8419]

It’s grate thanks 🙏

[@deedeemonahan5839]

Thank you for these videos, mobility is so important, so again, thank you for taking the time to help us all!

[@JedAnay]

Recently followed your videos and there is a significant improvement on my flexibility. Thank you

[@ThePoweroffitness]

I watch you every morning, and now do this with friends on our weekend hikes! Love everything you share with us!

[@elizabethwebster3461]

Love this one Tom best instruction for pigeon ever ☺️I would love to see a knee strength video I really struggle to sit crossed legged 🙏🏻

[@awwi979]

The best one so far !!

[@martinacoffey3143]

Love that he modifies stretches for people with very bad flexibility. Will definitely be aiming to improve mine through these great follow along videos 👍

[@bobthewizard23]

Great way to start your day.

[@Love_rainy_days]

I do one of your routines daily, I am 71 years old, thanks for your good work. 😊

[@JamesRedMonk]

absolute banger. really good stretch workout for an "rest day".

[@joyrobin947]

Thank you what a difference doing pigeon with the block under the knee. I felt it so much more. Very nice.

[@marilynfitch615]

A great confidence building workout for those of us that have been out of the swing for a long time - thank you!

[@StephanieEM1991]

Exactly what i needed today!! first time using the block to get a 90 degree angle! great idea! felt it! Thank you!

[@timsansom7060]

This is just great especially for glutes and hips helping me with my running

[@PIA1441]

I've done all of them. This one is my favorite so far. Thanks!

[@ShreyaTripathi06]

Hi Tom, love your videos. They are really helpful during the lockdown. If you could please make a back neck and shoulder stretch video as well for beginners for pain in these areas

[@patrickribouet580]

Great mobility workout. Thanks for all the great content Tom!

[@m.ry_m]

Really enjoyed this. Thanks

[@AllisWell-qs8kk]

Another great (challenging for me) workout.

[@aristyoryanza1557]

Tom, I've been spending the whole time watching every flexibility and mobility work follow along while taking notes and modifying it, figuring out which one is the better option for both flexibility and mobility, now here you are uploading another mobility work, NOW I GOTTA MODIFY IT AGAIN😂

[@BodyweightWarrior]

😂 always something you could be doing. I would recommend try to be consistent with something for at least 4-6 weeks :)

[@aristyoryanza1557]

@@BodyweightWarrior so i just gotta stick with one for about 1+ month huh? I'll try all the v1 then, which is the basic stuff right? alright thanks a lot man, i do remember that u said in ur videos to keep it consistent, maybe im just too busy writing out your quotes lol, keep up making awesome videos, I'm looking forward to your next upload, perhaps about pir & pnf differences😆

[@calebasir7939]

Bro can u tell me what's ur routine? I do his pnf splits and hams routine I feel tho I'm neglecting other body parts (full body parts) and the routine I do idk what I'm doing wrong I didn't make any ham progress whilst it being the most sucky splits have made decent progress idk if I'm pushing too hard I do 2-3 x week takes 50-60mins

[@aristyoryanza1557]

@@calebasir7939 STRETCHING ROUTINE 2.0 = ‌Passive hang ‌Wrist stretch ‌Neck stretch ‌Shoulder stretch to tricep & front delt stretch ‌Shoulder extension reach to dynamic glute bridges to butterfly shoulder stretch ‌Cat camel pose ‌Seated crossed leg lumbar twist each side ‌Windshield wiper to lotus thoracic spine twist to prone thoracic spine twist each side ‌Butchers block to child pose ‌Upward dog to walking downward dog (Repeat each side) ‌Hip swivels to 90/90 position glute stretch to pigeon pose ‌Lunge side stretch ‌Lunge with twist ‌Lunge quad stretch ‌Kneeling hamstring stretch ‌Front splits (optional) (Repeat each side) ‌Low squat holds with reach to pike stretch ‌Pike to pike swivels ‌Wide pike bend to each leg reach ‌Butterfly to frog pose hip adductor stretch ‌Straddle frog pose hip adductor stretch to middle splits (optional) ‌Sitting pike ‌One leg bend pancake each leg reach ‌Pancake to each leg bend MOBILITY & WARM UP ROUTINE 2.0 = (Upper body) ‌Wrist circles ‌Neck circles ‌Sternum circles ‌Shoulder circles to arm circles to shoulder warmups ‌Dynamic glute bridges shoulder stretch ‌Butchers block to prone thoracic spine twist to prone shoulder dislocates to reverse angel circles ‌Downward dog to pike push ups to hindu push ups ‌Cat camel pose to scap circles to thoracic rotation ‌Scapular push ups ‌Seated crossed leg lumbar twist each side ‌Windshield wipers to lotus thoracic spine twist to lying external rotation w/dumbbells each side ‌Wall shoulder slides ‌Passive to active hang holds (Lower body) ‌Hip swivels to 90/90 glute stretch to back leg raise to internal rotation to hip adductor stretch to 90/90 position lift each side ‌Butterfly hip adductor stretch (Repeat each side) ‌Cossack squats ‌Active lunge ‌Lunge with twists ‌Lunge quad stretch (Repeat each side) ‌Low squat holds with reach to pike stretch ‌Wide pike holds Here you go man, this is what i put together after almost 100+ hour of youtube research😆

[@BodyweightWarrior]

Aristyo Ryanza I would recommend checking this video out which covers in more detail about how often to stretch and setting up a program: kzbin.info/www/bejne/ooipkHtnmMdlgqM

[@antonioperez7528]

Morning Tom. Definitely needed this for my hip flexors. Well done bro. ✌🏾😊🤙🏾💚🔥

[@reinaldosanguino]

Thank you for helping to maintain my body healthy 💙💪🏻🙏

[@lolam1986]

Loved the entire routine, especially the lower body and hip flexors!

[@Deekiiiihl]

I really likes this mobility routine. Been following you for some time now and I feel really inspired by your work.

[@2MeatyOwlLegs]

That was intense but felt good. Thx for those videos Tom. Feel way better since I do your mobility routines on a regular basis.

[@santospequeno1902]

Hell yeah. Feel ready to put some work in

[@IBTrubble]

Thank you Tom! Your routines are making a noticeable difference in my flexibility! I have tried so many other methods, but this is the first one where I actually feel like I am making progress. Thank you!

[@erikaorgana1387]

Woooo! This one felt so good and mellow but was also super intense somehow!!!

[@macpidi]

Awesome, can't wait to try. I do however have a request. I am a victim of a ruptured disc two years ago. L5 to be precise. I basically had to learn to walk again and rebuild my body. I suffer from good and bad days of lower back pain. Would love if you could create a routine or make a video about mobility for people with disc problems. Cheers and thanks for the content!

[@BodyweightWarrior]

Sorry to hear about your injury. The main reason I don't do routines around injuries is for two reasons: 1. Injuries are individual and need to be treated on that basis. Generic advice could as easily make things worse as it could better. 2. I'm not a physio. I have studied corrective exercise and help many clients with injuries but it would be a farce to claim that I know everything about injury and help everyone. Hopefully you can find something helpful out of what I've produced :)

[@annajeannesa6691]

very efficient, feel good now, thanks!

[@kristabradleymusic]

Your videos never disappoint. Was needing to work out the last few kinks in my shoulder from a tension-migraine and this did the trick!! Thanks man! Keep up the great work 👊👊

[@BrendanHills]

A great routine -thanks

[@nBeauty-c2j]

I loved this video your the best xxx

[@tp4g]

Thank you so much!!! I love your work.

[@MrJamesey92]

Total beginner, recommended this 20-minute video. You're extremely flexible and im on the conpleye other side of the scale. Every stretch and movement burns. 😅

[@ssruthss]

6 months in- still loving these videos- forever to go

[@laughupsidedown2576]

Just finished doing this mobility stretch and it was just what I needed thankyou you have got urself a new subscriber!💯👊💪

[@gabsis11]

Love these routines! Been using them for almost 3 weeks now and I notice a huge difference!

[@prarthnasuri]

this is soo effective wtf my body feels so open! Hey do you mind making a video for foot mobility? My ankles and feet feel stuck

[@adrienns1355]

Another good and helpful video. Thanks! Keep them coming!

[@tsmooVe2831]

Great vid. Much needed

[@lukemeyers8741]

Thank you for the offline download.

[@rudeboyroho5911]

Fantastic stretch routine. The very first few exercises really felt good and I always have tight hip flexes so this really helped.thanks tom!

[@prakash9641]

Amazing routine brother🎉

[@johnleddymusic6720]

Best start to the day. Thanks Tom. :)

[@manoranjanleichombam7280]

Great session as always

[@jacmorales5314]

Awesome video. Great stretching before and after a hard workout. Thank you so much.

[@sukidhillon9024]

Another awesome routine, you are like the Athlean X of stretching and mobility! 👌

[@Ubicatejon]

Awesome stretch!!!

[@tanyajelinek3152]

thank you Tom, I really liked the Video, it was very helpful! Have a lovely day!

[@mindfulmeaningfulmoments247]

Love your hair! Great routine as well.

[@erikachase8115]

Appreciate that your videos are focused on flexibility and mobility. Enjoy coach Molly’s guest appearances.