Do YOU Pass These 3 Flexibility Tests? (With Flexibility Workouts)

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CAN'T SQUAT SERIES: • Can't Squat? Fix Your ...
SQUAT FOLLOW ALONG: • 15 Minute Beginner Squ...
HAMSTRING ROUTINE: • Beginner Hamstring Fle...
HAMSTRING FOLLOW ALONG: • 15 Minute Hamstring Fl...
OVERHEAD FLEXIBILITY ROUTINE: • Overhead Shoulder Mobi...
SHOULDER FOLLOW ALONG: • 15 Minute Shoulder Fle...
MIDDLE SPLITS ROUTINE: • Middle Split Loaded Mo...
PANCAKE FOLLOW ALONG: • 15 Minute Pancake Rout...
FRONT SPLITS ROUTINE: • Front Split Loaded Mob...
FRONT SPLITS FOLLOW ALONG: • 20 Minute Front Splits...
This video shares rough guidance to a basic level of flexibility that I think most people would benefit from having to improve their performance, handle exercise tasks and move more freely.
MUSIC BY:
Christian Nanzell - Always Raining
www.epidemicsound.com/
See you in the next video!

[@BodyweightWarrior]

Hope you all enjoy the tests! Just to note that I would class comfortably touching the toes as a pass for the hamstring test, with palms to floor being ideal. If you can’t do one of these and want to fix that, your solution is in the description. Get working!

[@marcelchalobah7946]

Great video my mobility and flexibility is terrible

[@aaronmaxim]

I got arms like a t-rex....look at you palms to floor guy. I'm jealous

[@alexbatchelor7627]

I'm quite a stiff guy, but I've been consistently working on my mobility for the last 4 months and seeing improvements. I was just wondering if you should perfom these test when warm, or just whenever? It's a big difference between just woke up and feeling stiff or later on the day after doing some jefferson curls.

[@sentjojo]

This was the kind of reassurance I needed. I'm in-between on my flexibility. I can do the three tests here, but not all of the wacky crazy things I see on the internet. Good to know I don't need to hate myself over not doing a pancake!

[@jasonhollis1254]

I don't think it's necessary to be able to do the splits anyway. Put it this way I could do the splits nearly for ages and I started getting knee pain. I went to see a physiotherapist and it turned out that I have really tight hips and the muscles in between my legs were way to flexible compared to the muscles on the outside my IT band. So by pushing myself into the splits position I was making things worse. So by trying to get some of these crazy positions that you see on the internet you could be exacerbating an imbalance and making things a lot worse for yourself.

[@urklegizmo]

This was the kind of discouragement I didn't need. Im totally out on my flexibility. I cannot do the three tests here, as well as all of the wacky crazy things I see on the internet. Good to know I need to hate myself over eating too many pancakes!

[@pillepalle3614]

I can touch the floor with my palms. (during the squat).

[@andrewfrost9408]

Try while standing up its not much harder :)

[@pillepalle3614]

Andrei Munteanu 🤦‍♂️🤦‍♂️🤦‍♂️😂😂😂

[@25_kylie16]

Andrew Frost I agree lol

[@howtosuck8274]

I can do that standing up

[@romeonaura6246]

So?

[@alfredobunce7007]

2/3 - time to start stretching my hamstrings.

[@Katanalord4Real]

I appreciate how organized all this is. Thanks! Gonna work on all of this, improving little by little

[@vanillabearfilms1239]

Colour grading is on point! 🔥 & thanks for the quality info as always!

[@patrikx4718]

O/3. I´m as flexible as a pregnant hippo.

[@covle9180]

I feel ya! We can do this!

[@pallavidesai7185]

All three! Am following the handstand drills you have suggested. Thank you for all the information.

[@TheHeartRobb]

Great video! This is something to work toward. I love your stretch/flex videos.

[@elisabethball2184]

This video made me feel SO much better about my flexibility! Thank you Tom 😊😊

[@pirhan]

Thank you Tom. I need work on my overhead and shoulder flexibility.

[@moiragoldsmith7052]

Bloody hell! Just surprised myself. 😎. Thanks.

[@steveepic5957]

My goodness, Tom! I need to get working! Thanks for the video :)

[@Thuggy_Les_Bons_Tuyaux]

I do this 3 because of you, i folow you and pratice yours strechings routine since 1 month ;)

[@gilliehagger1623]

Thanks Tom. My squat isn't great and I've just followed your hip flexibility video, which was great. However my knees don't like going towards my toes.... how do I make this happen? Great videos- super clear! Thank you.

[@TheColibriii]

Just one ! I will check your videos to improve my flexibility on the 2nd and 3rd exercise !

[@markybroadbent]

62 yrs old and I can do all these 3 and more - headstand, pigeon etc - working on pancake and splits right now.

[@seanking6184]

3/3 so really happy with that :) I found that just implementing flexibility into your daily life as opposed to a routine can be very effective. If I’m gaming or watching tv I’ll sit in a deep squat and overtime I’ve built up to 15 minute intervals, likewise daily attempts at touching my toes got me to being able to touch palms to floor without any knee bending within 8 months. Just consistency is all :)

[@BodyweightWarrior]

Sean King great to hear

[@BodyweightWarrior]

Sean King great to hear

[@kungfuman82]

Grease the groove training like that has been immensely helpful for me learning how to do pistols. I do so much work daily but it doesn't feel like it because it's spread out, so you're also neurologically fresh.

[@rminardi]

OK -- this is really boosting my confidence: I totally got 1 and 3 in the bag and I'm maybe 80% on the hamstrings. Not bad for a dude past 40! This year or next year it's gonna be palms to the floor. Thanks man.

[@gumbawu4135]

i can do #2 and #3. i've been struggling with squats for like two years now. your total body follow along routine helped me achive both other exercises, i used to be completely stiff. however, I'm still on my road to the full squat. your videos really helped and continue helping me tho!

[@MAEDtravel]

Hi Tom, Thanks for thise tip. Can you share a routine/exercice to follow to get more flex on those 3. Thanks

[@paulapaula7998]

I needed this reassurance :). I can't do pancake or a split, so I classes myself as very inflexible and hated it

[@mikasanchez1310]

I’ve got all 3! Awesome :D

[@antonioperez7528]

Thanks to your free Bodyweight worrier flexibility & Follow along vids I have better range of motion Hamstrings chest to thighs & pancake about halfway. I decided to try front splits & in three weeks I can almost touch the ground. I’m so grateful for your help Tom. 🙏🏾 💪🏾😁👍🏾 P.s Tom have ever over trained pancake exercise & got the opposite response?

[@david9276]

Internal and extension of shoulder too and hip extension too

[@luciocastro1418]

One really underated joint is the wrist. I used to have the most inmobile wrist ever, and working on then allowed me to progress with planches, do my false grip for the ring muscle up, supinate my forearm to finally being able to do chin ups full range of motion, and in general overhead movements felt way more confortable.

[@jsd4669]

I'm inflexible asfff 😱

[@thibautlarge853]

Hello Tom ! I've just discovered your YT Channel and it's an amazing place for a guy like me who just begin BW training. So first, thanks for that. By beginning BW, I knew I had to work on my flexibility and Mobility however I had to be honest I'm a bit lost in front of all the videos about flexibility and mobility on YT. What would you suggest for me (I'm currently a piece of wood in terms of flexibility) ? Your follow along video, 15mn for beginner ? My goal is to obtain some strong skills like press handstand (so flexibility needed). Thanks a lot for your time ! Keep up the good work :) Ps: you look a bit like Thomas Shelby ahah

[@techerdanny1843]

Hey Tom thanks for all your content. I've been training my flexibility and mobility the past two months with your video and now I've got nice improvements on my overheard shoulder mobility and my hamstring flexibility. And also a very good correction to my APT . Thanksss 🙏! Sorry for my English I'm French 😅.

[@ayrtonholanda1167]

Definitely need to work on all three hahah thanks for reminding me I'm as flexible as an iron pipe, Tom

[@kylemcstay2982]

I knew I could not do the palms to the floor yet, as its something I've been working on. I was surprised I could not do the wall angel though! Time to add shoulder flexibility to things I'm working on!

[@beautimously]

Have been recently practicing the wall angel to better my posture 😓

[@sarisender2132]

Hey, where do you place your feet in the 3rd excersise? I cant even bring my lower back to the wall when my heels are touching the wall as well... Have to put them a bit further away like around 1 hand distance. Whats your advice?

[@Mugairyuiai]

I'm in my 50s and can do all 3, I train regularly, however I get some pretty intense hamstring shakes on palms to floor.

[@ruthconnor4847]

I can sit in a squat very comfortably with no issue for ages, but it's on the balls of my feet. I'm stable and sturdy in that position. Would I need to work on being able to put my heels down, and if so, would that be ankle flexion? Thanks for all the info you provide; keep it up :)

[@warlord302slayer3]

I can do a squat, I am close to having my palms to the floor and for the last one my shoulder rotation sucks and I can’t get my elbow and back of my hand both in the wall while making a 90 degree angle

[@erikhakansson1585]

Squat pos is decent, overhead mobiltiy aswell. My hamstrings tho; I have worked on it and can touch knuckles on the floor at most and I can really feel that they are holding me back when doing exercises such as pike pushups

[@shannonhaskell8110]

Do you have a similar video for Calisthenic? I thought this video was great and really helped me put everything together and develop some goals. Thank you!!!

[@SavioToms]

He has an app with a beginner workout routine including flexibility and mobility, got good results withing a month, but now I am doing only his flexibility routine

[@MichVnx]

I can squat, and I can touch my toes (still working on hamstrings flexibility), but my worst mobility problem is overhead mobility, I just can't touch the wall, and I think it's nearly related to the bad posture (nerd neck and rounded shoulders) that I've been struggling to fix, I've been following some of your routines, and made some improvements but I still have a long way to go

[@JBF086]

I dont get the last exercise. What has to be in contact with the wall during the whole moment just the hands??? I dont know if im doing it right.

[@michaelwells8412]

2 out of 3, all of which were achieved through your videos. 5 finger pike so close to all 3 - I argue this is due to my ridiculously long legs compared to the rest of me. Been getting into movement culture style training, makes me want to push them further. For example a video on different ways to stand up from the floor - simple idea but uses sooo much internal and external hip rotation beyond the resting squat.

[@BodyweightWarrior]

Michael Wells this does impact. I made a comment stating touching the toes is a kind of pass with palms to floor ideal. This gives a little wiggle room for longer limb people

[@tupadre41]

All but wall angel!

[@adamano3381]

I did all three of them. :))

[@ljd3766]

Cant do any of this.....arggg.... where do i start ?....

[@miketomkins5171]

Thanks Tom, 1.5 out of 3, so close on the wall angel. Squat is fine but can barely get my hands to my shins 😅

[@ArcusLibri]

I can do the wall angel and hands to floor really easily, but the squat gives me trouble sometimes. I find I have to put my feet so wide in order to balance and not tip backwards, I wonder if it's automatically more challenging for women

[@sergentsteam7980]

Regarding hamstring flexibility, my is extremely poor, to the point that I cant sit on the floor with my legs straight out in front of me, the thing is whatever I try to stretch for hinge with straight or almost straight legs I get a massive nerve tingling in my calves and knees, that sensation kicks in way before I feel any hamstring stretch. do you have any advice? and love your content ! :)

[@maximpicugin6828]

3 of 3😇

[@owaowa9008]

I can do the front splits is that good

[@johnparnham5945]

I failed the shoulder flexible test. What do you do to fix round shoulders?

[@francopineda9241]

thank you tom, i am learining too much

[@guyrich6467]

2 / 3 floor touch, wall angel. I can get a squat after a long warm up and holding a 35 lb weight to keep me stable :)

[@MiaFatmiati]

Yayyy i can do easily :D

[@Hernandez9699]

on the hamstring thing... I´m barely coming to my knees.. how long does it take to get to the ground? :D

[@matr3335]

Thanks for your great videos, Tom - my flexibility and mobility have come along so far, in part due to your advice! Also, I was wondering whether you've thought about doing a video detailing (what you think might be) the best stretches and/or excercises for climbers. With climbing becoming more and more popular, I'm sure that I wouldn't be the only one interested. Obviously there's stuff like pull-ups and front levers, but I'm sure that this barely scratches the surface...

[@mikebizzleuk]

I can't touch the floor without lower back rounding. How are people keeping their back flat?

[@johnparnham5945]

Watched the video again,. I passed the squats test , failed utterly on the hands on the floor or anywhere below my shins and on test three I could raise my arms but not keep contact with the wall.

[@XtremeShoelace]

Well looks like I’m onto the hamstring flexibility routine 😅

[@RIVASCOSTA]

I can do the first squad, how can I improve it?

[@cartoonsfortheking75]

A cant put my palm to the floor yet but I can touch my toes barely and can do everything else

[@BuzzLiteBeer]

I have top end flexibility in the squat position and the wall angel, but I can only get 2nd knuckle on the ground for the hammy stretch. I didn't think improving flexibility was really possible to a noticeable extent at anything passed 18 years of age as I've not had any change sin my flexibility since then (although I've lost the ability to go palm over palm over the back with my hands), but maybe I've been living under a rock.

[@esuffolk742]

0 That's why I am here. Thanks Tom!

[@darrenlamz1570]

SO FAR I CAN DO ALL. I WANT TO DO THE SPLITS FRONT, MIDDLE AND PANCAKE. Hip flexor / Hamstring MOBILITY AND an ALL ROUND 360 HAND movement LET'S GO🏄‍♂️🏄‍♂️🏄‍♂️🏄‍♂️🏄‍♂️

[@veenasharma1440]

I can't do the sitting squats. Please suggest a solution.

[@125loopy]

I have 2/3. I need to work on my hamstring flexibility

[@niccigilchrist3000]

Thanks tom I broke my back wen was 13 and since doing the follow along I can put my hands down on floor so nice one again tom peace from northeast

[@pillepalle3614]

Nicci Gilchrist you can place your hands on the floor BECAUSE you broke your back 😂😉

[@niccigilchrist3000]

No a year could not much at all

[@Mr.McWatson]

can your back be rounded during the hamstring thing? I can get my palms down if my back rounds a bit. But that's cheating I guess.

[@jademoon7938]

As someone with chronic pain, I can't tell you what miracles daily stretching does. It's at the top of my pain management rituals. I do yoga everyday. You get stretching and strength building in one. I got to like a size 6-8 after a car accident, and I'm down to a 4 again. I didn't change anything but doing yoga. Walking is so huge too though. Walking really helps your entire body. Just make sure you're in a good posture. Straight back and neck, engage your abs, tilt the pelvis. I can do these three really easily, and I'm not bragging or anything, I'm just saying, it gets easy. I can bend my elbows and still flat palm the floor in a half bend with no effort whatsoever. I can do a great back bend too. I never had this range of motion before. It protects your body from injury as well. And you'll be shocked at how strong you are. I am able to run, just through the stretching, breathing and strength training from yoga, and I've never been able to run far or fast before. It's like a side effect. I'm not into pushing the esoteric side of yoga, I'm not into myself, but you can't deny the physical results. Squats are a resting posture to me.

[@afraalmuhairi1326]

does it count if my heels touch the ground in a squat

[@mariacurtis9247]

I cannot touch the floor- My hamstrings are tight so I struggle with this plus I have stiff joints in my back. I used to be able to do this around 8 years ago.

[@milosstolic3018]

Ayyy i can do all 3

[@tizian5813]

I only reach my knees on exercises number two

[@rnonthenicschannel4820]

Hi Bro Sorry Do you have a calisthenic exercise for the side shoulders, posterior or back shoulders and upper, middle, lower trapezius and neck, thoracic and forearm, wrist and rotator cuff, lower back and flexibility exercise upper and all lower body?🤔

[@BodyweightWarrior]

RK calisthenics work out channel handstands as well as a standard training routine will have you covered. Then just use some of my follow alongs in between

[@rnonthenicschannel4820]

@@BodyweightWarrior yes😄😅

[@holzAmbz]

few I'm not as unflexible as I thought since I stopped stretching during covid

[@ekaiLo]

All 3. :)

[@pooyahat]

Here I am, far from passing all three :-( Day 0 of trying one of your programs, let's go

[@dorisday5871]

I'm 54 and passed all the tests woo hoo !

[@davidjensen3474]

I'm very imbalanced because of sports specialization. I wish I had done more general flexibility.

[@mastersadokios9541]

When i squad rest, my heels r always up, how to fix that?

[@rugbynut]

If your heels are off the floor at the bottom of a squat, your ankle mobility needs work :)

[@rugbynut]

Yay 3/3 :D

[@johnparnham5945]

Can't touch my toes and definitely can't get low enough to to put the flat palms on the floor . In a pile position, I can only get as far as my shins and leaning forwards,I most definitely can't move my body down to my knees. I have seen lots of demonstrations I n U-tube of what a pike should be and I've got a Long way to go. I'm 62 and I know that it will take a long time, but I am determined to make progress because there are other exercises that can't be done unless a certain amount of flexibility is obtained. My y Hamstrings ate tight and have not been challenges in the past so here goes.

[@joacinhof3style37]

My hip is definitely flexible enough for the squat but my ankle has no flexibility. It's really annoying cuz there's not even much i can do, as not even doctors were able to fix it, and it's been an issue since kid. Then it was worse, but it has just locked out in flexibility and hasn't changed in years:(

[@jipbaybeexd]

My biggest issues are my glutes hamstrings and IT band

[@kathischoffel1996]

I have a Hard Time with the squad. I mean I can do it but it’s really hard. But i can do all of them.

[@fraznn23]

Happy with 3/3 but shoulders still need more work.

[@jorysiler]

yikes. I can't do any of these. Time to get to work to correct this problem

[@pillepalle3614]

Palms to the floor? Couldn‘t do that even as a kid. That will take me decades if ever . 😪 Btw: Content and aesthetics of these clips are top notch in every regard. As a physical therapist I take alot of stuff out of it for my patients.

[@nabil5658]

Cant do the first one😓

[@likemarksee]

How good are you at Plyometrics?

[@AlbertoRivas13]

I cant do none of them :((

[@erikhakansson1585]

I am currently working on straddle L sit, do you have any tips on that Tom? Kind of injured One of the hip flexors trying to achive this

[@BodyweightWarrior]

Erik Håkansson pancake is the main one. Hanging straddle leg lifts and pancake core compressions also work well

[@erikhakansson1585]

@@BodyweightWarrior Cheers man will def try the hanging One as I work on the other 2. Maybe Up the volume when the hip flexor feels fine

[@josie.editsss]

Can't do any of these ...

[@itsssade7791]

2/3 of those poses because I'm kinda of double-jointed my legs be bending back when I'm standing and when I'm against a wall my back be bending like a rainbow

[@zenlifestyleandmannersshow6892]

I can do all 3 movements with ease

[@nabila6401]

I could do all three 😉

[@mhlebeault]

I can do all three but, I am not stable on the resting squat, right ankle is very stiff. Have started your squat exercises. OWWWW!

[@randomguy75]

I can do all but not really easily

[@renzo9063]

0.5/3. Squat sort of works, but it's very hard to not kip over and roll on my back. I'm legitimate the most inflexible person I know.

[@FiveN9ne]

You should mention what your back position should be in these positions. I can put my hands on the floor relaxed but with a straight back i can't even get to 90 degrees. Lower back very stretchy, hamstrings super tight. Which sucks for me. Edit: When i sit on the floor i can't keep my back straight, it bends backwards. Working hard to fix it but progress is slow.

[@LeonidasKaragiannis]

Back position is covered in the individual guides for each element

[@BodyweightWarrior]

Rounded is fine. Doing this straight back is a different test

[@jessemnmehe1347]

I ticked the three. But im lacking the full split like 35 cm.