Discover Your Hamstring Flexibility! (FOLLOW ALONG)

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THE SECRET TO FLEXIBILITY TRAINING: • The Flexibility Secret...
THE FLEXIBILITY BIG 5: • The Bendy "Big 5" | Fl...
PIKE TUTORIAL: • Hamstring Stretching |...
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Try this routine at the end of your training as an add-on flexibility finisher. This 10-15 minute routine is ideal to strengthen and lengthen your pike or hamstring flexibility with minimal time. If you are already warm then you can shorten this routine by dropping parts of the warm-up that don't serve you. Try to add this in 2-3x per week for best results, happy stretching :)
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TIMESTAMPS:
0:00 About The Routine
0:35 Equipment You Need
0:49 Warm Up
6:28 Test Your Pike
6:50 Strengthen - Set 1
10:00 Lengthen - Set 1
12:38 Strengthen - Set 2
14:40 Lengthen - Set 2
16:15 See Your Progress!
16:42 Applying The Routine
16:55 Thank You, Squarespace!

[@BodyweightWarrior]

This is meant as a short add on to an end of the session. Try adding some full range of motion strength training, like Romanian deadlifts, before and finish with this routine. More details check the videos linked in the description :)

[@douglaslindsey7512]

All of that "stretching" to what end?

[@rudolphpatush2071]

​@@douglaslindsey7512 to the end of your range of motion

[@haydensmith2465]

I could hardly touch my toes for 3 years. I followed this routine once, and 2 weeks later I'm able to touch my toes and hold myself there. That's insane... Thanks, Tom!

[@alexsrson]

Great video! Loved Coach Molly’s appearance 😆

[@Pershamusic]

"Less stress, more stretch." It has become my mantra :) Thanks Tom. Useful and soothing as usual.

[@katewhite2205]

I do kickboxing, and your channel has really helped me progress with my hip and hamstring flexibility; introducing some truly *evil* yet effective stretches that would never even have occurred to me. Thank you!

[@TimBelchamber]

Like for a dedicated Coach Molly POV Cam 🐶🎥

[@hbh7868]

I needed another one of these, i have some of the tightest hamstrings in the land

[@shashankvats753]

Hey there, i am the master of tight hamstrings in my land too😂 🤜🏻🤛🏻

[@simonburns102]

Avid cyclist here. I've been working through your YT channel over the past month, which has helped me big time. I will be trying this next week. Keep up the good work 👍🏼.

[@samanthawain932]

Excellent! Legs felt lighter after first go following along. Constantly struggle with tight hamstrings despite regular stretching. Many thanks 😀

[@johnathancornett9031]

Do more of these! Pretty hard for me but probably exactly what I need.

[@matthewdunivan9283]

I've been following your page for years. These follow along videos have saved me. Thank you so much.

[@matthennessey6223]

Huge fan of all your follow along videos. Keep them coming!!

[@user-sq8je4nb4r]

Hi Tom. Just wanted to thank you for producing such a good channel. I’ve struggled with hip/knee/ankle strength and flexibility for years. Your flexibility routines, esp this one, has completely changed my fitness and is allowing me to be much more optimistic about my future athletic goals. Thank you, thank you, thank you. 😊

[@Bajansirneil]

Blessing on everyone reading this. Have a great day.

[@ivankovacevic1910]

Another great video from you Tom! I was wondering if you could make some more of those 5 min follow alongs mobility or flexibility workouts. Thanks!

[@markour]

Thanks so much for this routine, I will try it!!

[@patrick.3hl]

Great routine, thanks! I was never able to touch my toes standing up, but after doing the routine three or four times I could actually do it. Granted, I was warmed up and everything but it still is a milestone for me. Will keep watching your channel for my mobility's sake :)

[@lucieg1686]

Stunning! Could we have the same routine with the strengthen and lengthen for the ankle?

[@XgamersXdimensions]

Holy mother of god the quad cramp during those standing leg extensions were intense. Great routine! Saw immediate improvements

[@gretcheno3125]

Loved this routine!

[@asmarashanice]

I was able to get my palms down after this routine and it was first time doing it! Thank you Tom!

[@henarhernandez4960]

Great improvement just the first time I follow the routine. Coach Molly is the best

[@danceforlife4952]

This really worked for me 💯

[@tc-3]

Excited to try this one out. Hopefully, this video is a part of a future series comprising follow along videos for all the big bendy movements!

[@BodyweightWarrior]

You guessed it 👍

[@tc-3]

@@BodyweightWarrior AWESOME!

[@LittlePhoenixKid]

Love this series of videos. My goal is to achieve the front splits this year. Would you recommend training pike first?

[@rudolphpatush2071]

Love this series! More martial arts focused follow alongs would be nice too.

[@Mr-ye1vu]

Does he do Martial Arts?

[@janosadelsberger]

Much improved just in the first workout. We'll see how this works over a longer period

[@SkepticalVex]

i'm out of breath just finished gave my 100%, and my lower back feels so so much better with my hamstring stretched.

[@SkepticalVex]

definitely helps, I'm here daily.

[@alyssaboccuzzi6062]

Love this stretch, thank you! I wanted to ask what kind of bolster do you have?

[@phIlly3echO]

Thanks Tom!

[@hazz106]

Thank you! Would this also train hip mobility, or is a different routine needed for that?

[@andrewwright5190]

Wow that was beautiful! Really well done brother. The unexpected puppy was awesome too=)

[@ericpatterson5050]

Thanks Tom!🙌🏿👏🏾🕺🏽💜

[@TundeEszlari]

Great video.

[@labruda]

Love your routines so much!! You are the best, thank you :) and the cuttie DOG!! OMG. Simply the highlight of the video

[@cerway]

Great follow along, but my like is on Molly's behalf. The cutest!

[@wertyuiopasd6281]

Thanks a lot.

[@tterra1971]

Danke!

[@lucieg1686]

Hey, Tom Thank you very much for this video as it is very effective. However, on the lengthen exercise, your deep squat is quite narrow. Mine is much more hip dominant. Is it a problem? Should I still go from my squat to the pike? Or should I narrow my stance, even if it means having my heels elevated while in the deep squat position? Thank you again, cheers

[@jnzat]

Love your videos! Do you think you can do knee strengthening exercises?

[@BodyweightWarrior]

I have one on the channel but not as a follow along. I would check out kneesovertoesguy

[@Athletic-and-Minimalist]

Very timely, been working on my tight hammies for a couple of months

[@gunnars635]

Having tight hamstrings myself. Have you had any progress? Which exercises do you do? How often?

[@GmexGamer_MCPE_Creator]

​@@gunnars635 this vid. I just tried it out. I was surprised how I managed to touch the floor comfortably after following this. Tbf I can touch it before but there's still discomfort in staying more than 2 sec, so to me I was just staying at my toes.

[@mrc8333]

Kickboxing routine for good high kicks would be nice.

[@nikolaosgkouvousis3186]

Hey Tom, just found your channel and gonna try your routines for Big 5 (well 4, except for bridge which I can already do deeply enough). I started with this one and I realised that I can't straighten my leg when doing the sciatic nerve flossing lying down. Does this mean that this nerve holds me back in exercises that have to do with hamstring flexibility. Should I be able to straighten my leg?

[@chris865]

Is progressively adding load good for this routine, as it would be for a 'standard' strength exercise? E.g. should I increase the dumbbell weight when ready, and look to further increase the difficulty of the strengthening set (eventually - not that I'm there yet!) - and is hanging a kettle bell off the foot an option there? Or simply using a leg raise machine?

[@AmartinezEcom]

Thank you

[@hububhublub-zi6or]

Hey, big but specific question that applies to stretching across the board - if i can't straighten my legs all the way for the strengthening exercise, do I need to adapt the range of motion so my legs are able to straighten all the way, then go from there, or not?? I feel many say that you should strictly lock the legs and go from there, but I'm not sure if this is just bro science that neglects inevitable semi-locked positions that occur in life. Especially for the zercher exercise too, given that this falls under the "lengthen" category. Cheers!

[@vanvalium]

How many times per week would this be recommended to improve long term?

[@kareemcyrus1071]

Amazing

[@dimitrasabani6065]

3:15 hahaha the sweetest dog

[@Broke_buffet]

I'm not able to extend my leg like at 3:24. It's extremely tight. What exercise can I do to help that?

[@tjtulay890]

are these all safe to perform if you have herniated discs?

[@tonyvargas368]

I think the puppy needs more airtime 😂

[@prabhjotkaurarora1232]

Tom now that you're back back, any update on book club?

[@BodyweightWarrior]

Would love to. Back fully in a couple weeks time

[@prabhjotkaurarora1232]

​@@BodyweightWarrior Looking forward to it

[@Smartacus98]

In most of these movements I feel absolutely nothing in my hamstrings but the tops of my calves are screaming at me. Is that a sign of a major impingement that needs fixing before I try this or would this routine help address the issue? Thanks

[@bg147]

I don't think I have been able to get even close to touching my toes since I was a little kid, and I have been training most of my life. About half way between knees and feet is about it,

[@yanis9572]

Would you advise someone to perform this after leg-day”? If I’m not mistaken the rupture caused by strength training only gets worse if you stretch afterwards (extensive stretching)…

[@BodyweightWarrior]

Exactly. A stretch is still a contraction, just in a lengthened position. All good after a session

[@kimberleypowell7719]

Halloooooo Coach Molly!!

[@MiamiCoffee2023]

I was actually thinking, we’re Tom? Lol welcome back ok 👍🏻

[@angiemcdonald4248]

I don't have a puppy to interact these stretches with !!! Will a guinea pig do? 😂😆🤣

[@bowtosun_btsyoga]

Hello @bodyweightworkout don't you think upper body to lower body too play a Part in this exercise. People with shorter body compare to legs always find it difficult while people with longer upper body reach more down..

[@pinkcadillacc]

please i have a question and i hope someone answers cos i’m really curious. do you just do strengthen before you can do the lengthen routine ( the one you stand and lift one leg) or you have to do the whole routine. cos he said something about waiting till you can do the lengthening and it got me confused. please i’m really serious about this i’ve been following this for a couple weeks and i want to get the best out of it. thank you 🙏

[@BodyweightWarrior]

Both at the same time is all good

[@23Konsti]

No more videos without Molly‼️😍

[@Alagachak]

xD lay down, knee to chest - straighten the leg - 45 degrees is all that is possible, both the sciatic floss and the strengthen. I know refrigerators more flexible then me.

[@tacimuzkar87]

Had a good 180 split for 4 months of intensive strecthing but lost it agin

[@BodyweightWarrior]

It’ll come back quickly

[@joecavanagh1297]

So what do you do instead if you cannot keep your feet flat on the floor when squatting down to do the pike with weight stand ups? Should you do it on the balls of your feet and flatten the feet when possible as you come up and lift them again as you come down?

[@BodyweightWarrior]

Just squat as low as you can. The important aspect is bending the legs and letting the stomach get closer to the thighs

[@joecavanagh1297]

@@BodyweightWarrior Squat as low as i can while keep feet flat or allow heel to lift? As i can technically go all the way on balls of feet. Cheers for the fast reply.

[@arisapp1238]

Hi, loving your videos. Could you make a video about flexibility and mobility consistency? I've been working towards my pike and currently after a lot of warm up I can barely touch my palms to the floor. Fists on the floor is quite easy though. That being said, in the morning I can't even reach my toes and at random points in day I can just reach my toes. Also, my lsit is still not straight. So I don't know if I'm increasing flexibility because most of the times (unless I specifically train it) I can't even use it.

[@Gab8riel]

Are you doing both hamstring stretching and hip flexor strengthening? Do you do sciatic never glides regularly? If do train your hip flexor strength, do you use the strengthen/lengthen method*? * Tom's video about it: kzbin.info/www/bejne/lYmzmICwoJygiqM)

[@shlomitesayas4675]

Fine

[@samuils]

I cant do it, I do not have the cute puppy to help me.

[@ffi1001]

Molly 🐶 🤣🤣🤣

[@sulezraz]

7:24

[@sulezraz]

10:34

[@travisn346]

I'm the minister of tight hammies.

[@wertyuiopasd6281]

Hahaha 😂😂😂 doggy

[@bsantos2668]

I just touched the floor with my knuckles for the first time in my life. Thanks to this routine.

[@liontitties]

Anyone else's legs sore 5 days after doing this for the first time? 😂