My FULL Stretching ROUTINE for the Lower Body

[@AndreaLarosaOfficial]

Hey guys! Here it is my FULL STRETCHING Routine for the Lower Body. English subtitles are available by using the youtube option. My Calisthenics Programs: andrealarosa.fit/en/programs Exercise 1 Starts at 0:38 Exercise 2 Starts at 1:18 Exercise 3A Starts at 1:51 Exercise 4A Starts at 2:28 Exercise 5A Starts at 3:10 Exercise 6A Starts at 3:46 Then from minute 4:22 to 6:52 I do all the exercises from number 3 to 6 on the opposite side. (3B, 4B, 5B, 6B). Exercise 7 Starts at 6:55 Exercise 8A Starts at 7:40 Exercise 8B Starts at 8:20 Exercise 9 Starts at 9:05 Exercise 10A Starts at 9:45 Exercise 10B Starts at 10:22 Exercise 11 Starts at 10:57 Exercise 12A Starts at 11:31 Exercise 12B Starts at 12:09 Exercise 13 Starts at 12:48 Exercise 14 Starts at 13:25

[@willianvenanciosilvestre9811]

Larosa manda um salve aqui pro Brasil!! Somos seu fã!

[@jist4983]

Mi Ídolo Andrea Larosa 💪 Saludos desde Perú 👌

[@xeroxe55]

CAN I DO THIS ROUTINE EVERYDAY?

[@eythelolivas8438]

Cuando aqui por costa rica Larosa

[@jesuscristo4450]

posso sapere la tua altezza ed il tuo peso ? mi sono posto degli obbiettivi e probabilmente siamo bassi uguali ... grazie

[@vladybratu5494]

Puoi fare anche per la parte superiore ?

[@kungfuman82]

I especially like the fact that you include ankle mobility in some of these stretches. I'm planning on joining the military but I have to seriously improve my running and my poor ankles are taking a beating. These will help tremendously. Thanks!

[@samir_5481]

Good luck!!!

[@c328m]

Did you end up joining?

[@douglasmello1140]

Stretching routine for the upper body plsss!

[@damonb2000]

Yes pls!

[@orbitaltempest]

The video we've always wanted 🙌

[@YTRADEFX]

Hey man can you make a videos saying your body measurements,body fat % like a physique update . Thanks

[@karlocepek7880]

Larosa is savage this all is too easy for him so he is literally on his phone all the stretching lol

[@AndreaLarosaOfficial]

Karlo C That was funny! 😂😂 I was watching the timer ⏱

[@Francesco-wi8di]

Alessandro Riccioli Che babbo che sei 🤦🏼‍♂️🤡

[@joseservantes8123]

Great content man. Could you do a video on your stretching routine for the upper body?

[@damonb2000]

I would love that too!

[@EMKJAPAN]

This is really nice. I wish you had a video for the upper body as well.

[@software3331]

Cool. I tried your set of exercises, everything is very well stretched. I will add these exercises to my program!

[@WallyProds]

Thanks a lot! V-sit is mine know

[@zakusa9891]

exactly im going to do these for v sit

[@vitodinunno382]

Il migliore di tutti

[@vitodinunno382]

Grande Andrea,numero 1

[@aliffzafran3811]

Please make video about Chest and Triceps workout for beginners 🙌

[@RamoulVinit]

Most useful video for all calisthenics Athlete 💪

[@pianohands8015]

This is great 👍 Can you do your FULL UPPER BODY STRETCHING RUTINE?

[@lorenzodefina2709]

Finalmente un tuo nuovo video non vedevo l'ora

[@Cryzzz1]

Sabes, tu eres mi ídolo, mi inspiración Algún día seré como tu ! !

[@jeissonstreetworkout9095]

Puedes ver un dibujo que realicé de Andrea Larosa muchísimas gracias kzbin.info/www/bejne/rGO4kJl7bJuCrdE

[@俺今何色なんだ]

impressive, i wanted to at least 4 times during this routine when i did for the first time today. ill keep it up though.

[@klaudiakocon2517]

Very good stretching, all of this we practised at rhytmic gymnastic classes 👍

[@alexissilva4169]

Increíble rutina de estiramientos, ya la implemente por supuesto!

[@franklinszuelfte3489]

a nadie le importa crack!

[@alexissilva4169]

@@franklinszuelfte3489 tu opinion a nadie le importa papuuu

[@franklinszuelfte3489]

@@alexissilva4169 al parecer a ti si porque me respondiste

[@alexissilva4169]

@@franklinszuelfte3489 naaa es porque soy educado nomas! Saludos

[@niklaskummer2340]

grear video =) looking forward to see the upper body routine

[@dominikregnet1406]

Hey Andrea, it would be nice if you could do an upper Body stretch Routine too. ;D

[@nikisandy6461]

Grande Andrea!

[@simo_barnaba7432]

Andrea, potresti portare video sulle tue skills? A me piacciono molto video del genere

[@core2duoboii613]

My King 💪🔥

[@jesusuribe1684]

The best video of stretching, Thnx ❤

[@giuseppecampanale8813]

Video moooolto interessante e utile. Grande Andre

[@JESUSNANDEXFX]

Amazing motivation bro , thank for this ...

[@rizkyrr7046]

Pls share your V-sit routine stretch too, please, Andrea! 💪

[@molomono9795]

Looks like he is about to release a video on that topic, but i have been working on my V-sit since quarantine started and i've gone from under 40 degrees to 75 degrees in 6 weeks. I think i'll get it soon because my compression is improving so fast lately. Everyone needs to figure out where their weak points are and address them so i'd say Try to do a V-sit against a wall, if you can't then you either lack pike flexibility or external shoulder rotation and extension behind the back. All the stretches you need for a V-sit are in this video btw. For flexibility: 4-5 days a week I do very wide sumo squats for a few sets, mainly just accumulating about 45 seconds with most of the time spent at the bottom of the squat while trying to push my knees out to maximize the stretch. I practice standing pancake and pike positions, and the focus for me is to maintain a straight back, when i want to go for full compression i use my abs and hip flexors to pull me into position instead of pulling with my arms to prevent the stretch from migrating to my lower back. While i'm at it I also do some split work because a better straddle is just nice to have. I think i do about 90 seconds total for both pike and pancake with a straight back and with full compression. For my shoulders i do lots and lots of band dislocations, and back bridges with my hands turned backwards, breathing in at the top to stretch my chest a bit more as my rib cage expands. I do these dynamically and i do them isometrically but just until my shoulders feel stretched, i don't care about how much time i put in this. For compression strength: 4 days a week I do a planche leans on parallettes with my feet on a felt blanket, then press my hips up and drag my feet in until i'm in a pike. Hold then release pushing my feet back out until i'm in a planche lean again and repeat for 12 reps 4 sets. And also pike and straddle compression i do it for time 3-4 sets of 45 seconds keeps me pushing hard when i don't have to count the reps and of course add your abs circuit of choice. I think i train V-sit directly about 1 day a week, i also train front levers 1 day a week. And i believe one exercise from that day also has lots of cary-over. I hold the adv. tuck front lever at the top of the fl pullup position isometrically, the shoulders and scapula work very hard to do this. And since i started doing it, extending my hips in front of my hands in a L-sit and V-sit has become way easier but i think it's important that you can hold it high enough that your elbows are below or parallel to your shoulders when doing it. A bit longer of a post than i wanted to write, oh well. The main takeaways: test yourself for your weak points, address them. If you want to improve pike flexibility work on core compression as well they have incredible synergy. Last point, high-frequency works very well. I also train handstands and the strength basics as well. But actual strength training i only do 2 times a week because the rest of the high frequency work is so taxing. Handstands i do 5-6 days a week just because you can't get too good at handstands. And every 4th week i take 5 days off only working on flexibility and i cut my compression and handstand volume in half during that week.

[@core2duoboii613]

@@molomono9795 How is it going mate ?

[@Leonhofficial]

Ho guardato il video facendo il tuo stretching, tanta roba💪💪

[@MrGarysMusik]

Thank you! Very nice Routine. How you deal it with Lower Body and Upper Body Strech, you change every Day? One Day upper and one Day lower? Greetings!

[@anjaligehlod2731]

very helpful, thanks a ton 🙏

[@diw_elementrix5768]

Andrea sei un grande!

[@damonb2000]

Upper Body stretching/mobility routine please! :)

[@stebandin7730]

Next video for upper body bro pls I Make this rutine is very good

[@h3r3mii]

Great video!!! Can you make a new one for the upper body please.

[@cardworldwide6079]

❤️Yo! Larosa! Fantastic vid as always! Can you make a no-equipment workout for upper body? I really need this because I'm traveling often and don't have access to anything.

[@rizkyrr7046]

ThenX?

[@davidedz9845]

Daje Andrè! Like sulla fiducia ;)

[@claudiociolli1882]

Sarebbe fico vedere un tuo video dove spieghi come allenare insieme Calisthenics e BodyBuilding. Come abbinarli e combinare i due allenamenti all'interno di una settimana

[@pascaldalchau7776]

I like that routine. Can you do more like these?

[@michaelmikejo7713]

Mi sono appena iscritto. È una bella scoperta il tuo canale 💪💪

[@Raka592]

Bel video mi sarà di aiuto tantissimo grazie mille

[@Beppe_Workout]

esatto io la faccio già

[@sieger358]

Tried all these...My hamstrings screamed

[@danielesussarello8340]

Andrea Larosa complimenti per il tuo successo. Dio ti ha fatto dono di una determinazione impressionante. Vedendo questa ginnastica,più sana rispetto la palestra esasperata,hai raggiunto una espressione fisica da David di Michelangelo,scolpito,segnato ma non pompato. È meraviglioso vedere come Dio ci ha costruiti,una meraviglia. Sbalorditivo. GRAZIE per il tuo esempio e BUKN LAVORO,che Dio benedica grandemente la tua idea di lavoro e ti guidi in ogni scelta sana. Un abbraccio 🤗💙🇮🇹💙🇮🇹💙🇮🇹💙💪👍😎👏👏👏

[@KrazyFalcon]

Needed this thank you!

[@j1real506]

Bro the best thing of this video is that you don't put too many ads like other KZbinrs on a 10+ minutes video Btw always love your content 🤗

[@manucelon8206]

grazie mille andre stra utileee

[@siliconvalleyguy9916]

Super Bro..

[@eezzz3528]

Cazzo sei la mia musa ispiratrice Andrea..una vera forza della natura, spero un giorno di arrivare al tuo livello e magari superarti anche 😂💪💪

[@FinoTB__]

Video utilissimo. Potresti farne uno simile per la parte alta?

[@danielerusso395]

Ciao, sarebbe possibile avere un video inerente la parte alta? grazie. Ps ho iniziato il tuo programma per principianti, fantastico!

[@Ju_kaizen]

Good Job for Flex 💪 Thank’s bro

[@davidmunozgasco1884]

Can you make a video of your stretching routine of the upper body?

[@luigicocco9343]

Ciao Andre! Ieri ho provato alcuni di questi es. e si riesce a stretchare davvero bene il muscolo, potresti fare un video di stretching anche per l'upper body?

[@Y0nex]

Thank you so much btw!

[@Lucas-py9nw]

Sou brasileiro e acompanho seu canal 👍

[@Suteki000]

Wow, great stretching exercise video. Keep up the great work as you always do. #awesome_stretch

[@intergalacticalliance3471]

learned several new ones

[@fhergojr9179]

Saludos Andrea buen vídeo.. .

[@AmazingSatisfying98]

Larosaa 💪💪💪💪

[@zakusa4293]

nice you can do the planche with big legs as well

[@lorettap.3776]

Ciao , ma questa routine è da fare dopo gli allenamenti ovviamente (ma chi ha voglia) quindi si può fare magari in un giorno di riposo? Consigli sulla frequenza? 😅

[@sayandeepkarmakar5526]

Next upper body stretch routine please

[@mustaphahaimer1147]

great video .please vsit tutorial

[@reddragon546]

dude u have potencial u should try add regular videos because ur fame is big and will only increase for now but u decide how fast it will be, i think u should take it seriously at least 1 wideo per week thats because if u upload for example 1 video per month a lot of people forgot about your channel thats why ur viewer are only small amount of your subscribers, if u dont know about what make a video make questionnaire and let us help u with it

[@raffy971]

notifica: Andrea LaRosa, nuovo video stretching..-penso: cazzo finalemteee- “per la parte bassa” ma che cazzzzzz 😩😩😩😩😩😩😂😂

[@sem_sg3934]

serio, mi sono triggerato anch'io xD. Per una volta che un atleta italiano mette un video sullo stretching come si deve

[@luigicocco9343]

hahhaha! é importante la completezza secondo me! é come saper fare le addizioni, le moltiplicazioni, le divisioni senza saper fare le sottrazioni e capisci che non ha senso

[@axelprojump]

Raga lo stretching serve soprattutto nelle gambe se volete fare spaccate in divaricate o frontali oppure v-sit o manna con carpiato o carpiato in divaricata... Ma se volete fare parte della ginnastica ritmica allora li si che oltre alle gambe dovete allenare anche la parte bassa ma se siete già alti e rigidi non conviene 🤣

[@giovannipanizzi8150]

@@axelprojump be' per il manna è molto più importante la mobilità delle spalle

[@jonbugthg8032]

Vuuaaamos!!!!!!!!!!!!

[@walterp.6468]

Ciao Andrea, mi chiamo Walter, sarei molto interessato alla parte alta, se potessi mostrarlo te ne sarei grato, grazie...

[@johnmynardbaltazar623]

Thank you so much a lot help for my v sit

[@aslkratos6011]

Madonna che mobilità!😮🔝

[@Beppe_Workout]

tranquillo nel video non è così poco elastico anzi...ha solo mostrato l'esecuzione generale poi ovviamente è molto più elastico.

[@gulraizkhan.3457]

Like if you want Larosa to share his whole calisthenics journey and struggles.

[@raffaeleciccarone]

Bella l’idea di poter fare la routine vedendo il video

[@juancarvalho6089]

Na moral vc e brabo de mais

[@igorr3904]

Tutorial straddle planche

[@BishalMedhi7]

Owsm stretching andrea

[@meetprajapati6063]

Are you good?😎 I love your all of movement and salute you ❤️

[@claudiovidalvelasquez6969]

How to V-sit please

[@jansudor4848]

video calisthenics in public(anywhere) would be reallly good ,)

[@victorlisboa2770]

Hello Andrea Larosa my name is Victor Lisboa, greetings from Venezuela... Any Ritual you recommend me to gain seconds Straddle Planche?

[@brunocamillo1994]

Andre qualcosa per aumentare la mobilità per i pezzi di legno come me ??

[@tommy8167]

Bruno Camillo idem🤣

[@Abhi-qt6kd]

Stretching con esercizi più basici ma con una tensione che ti aiuti ad allungare il muscolo

[@mastrolindo148]

Anche io sono stato un pezzo di legno. Io ho fatto tutto il contrario che si dice, cioè ho cercato di fare gli esercizi più difficili fin quando non mi riuscivamo. Ora so fare la spaccata✌️

[@Beppe_Workout]

@@mastrolindo148 grande!Ma il tuo nick ahahah bellissimo XD

[@nathanel7637]

Q: Can You Do a Split?

[@aslkratos6011]

Yes

[@ViperVenomHD]

Have you seen his manna? Of course he can

[@NordKristal1kristal]

perfect omg

[@lollel9309]

Grande, mi serviva proprio

[@mustafaremustacchi1041]

Ciao fare stretching é stressante per i muscoli ? Si può praticare tutti i giorni oppure sarebbe meglio lasciarli riposare

[@walterp.6468]

Rieccomi Andrea, volevo chiederti se fosse possibile,magari entro certi limiti, tradurre certi termini stranieri che ti sento usare spesso, del tipo "planche"ecc....

[@levelama8342]

Very nice 👌👌

[@lalakaka7157]

so like this stretching after a workout or like when is it ideal to this stretching?

[@ealamtaher6050]

thank you so much🖤🖤

[@Y0nex]

Hey is this also suitable for flexability in the lower body? Thanks in advance!

[@giuseppecampanale8813]

This is only flexibility for the lower body

[@davidschorovsky]

Can i do this streching every day and am i getting better in it when I do this stretching every day?

[@andrea_selcia]

Bella andre, ne fai uno anche per la parte superiore ?

[@frantisekkristofik2797]

Hi pls is it possible to make full planche or even straddle planche if iam 6,3ft tall thx

[@alex100095]

Frantisek Kristofik it will be if you practice enough

[@oscarroby5107]

Ciao andre tutto perfetto complimenti sei magnifico sei il top

[@calis_dude6046]

Full upper body stretching routine ??

[@NordKristal1kristal]

Amazing

[@jeremythtorres3206]

Traduce en español tambien

[@damianobresciani01]

Penso di avere il problema sciatica dato che solo a toccare con le mani per terra da eretto mi parte una fitta dal gluteo destro fino al quadricipite. Mi consigliate di fare stretching comunque (dovrei solo sopportare diciamo) o farmi vedere da un esperto?

[@t-caszo6202]

Handstand tutorial please.

[@marcelchalobah7946]

Wen you doing a video with showtime gp