My Strong & Flexible Training Week

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At the start of this series, a lot of you asked how I was going to approach getting back into training. This is my current routine for building general strength and capacity with bodyweight strength and flexibility. As someone with close to a decade of experience, this may be slightly different to someone starting out but many of the principles apply. There is a 3 month gap not covered yet which was more dedicated to rehab that I will share more details in the next episode.
MUSIC BY:
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[@Strengthside]

What’s the strength goals u want to work back towards?

[@BodyweightWarrior]

I think ones that provide freedom then build reps rather than chase further progression. HSPU and stalder press being the main ones, maybe front lever but pulling is still strong

[@tobichls]

Can already tell I'm gonna love this

[@bernard.tomasevic]

What would push and pull accessories be?

[@chargeequity]

That downward spiral of general sucking was accompanied by an upwards spiral of content quality! You turned from a chanel I used to tune in for information to one I genuinely enjoy and watch even without a purpose!

[@20_DUKE_02]

I too am focusing on building capacity and flexibility, and the way you u said it so simply, how the difference between our actual level and expected level of fitness, makes us feel like crap. Man, I can relate. Really appreciate your work. Your videos are simple, on-point and so relatable. Thank you.

[@radkakorbelarova4497]

Amazing video again! I have been doing your follow-along flexibility videos for about 2 years now consistently and man I feel gooood :D

[@doughughes257]

For my recovery, I'm using this summary of the slides that he showed during the video. Goals during his recovery from injury 1. Muscular Strength 2. Flexibility 3. Aerobic Capacities 4. Stable Bodyweight OVERVIEW: 1. 4 sessions per week 2. 30-45 mins per session 3. 1x Upper-body sesson 4. 1x Lower-body session 5. 1x Rehab session 6. 1x Flexibility session UPPER-BODY SESSION: A1. PIKE PUSH UP: 8-10 reps A2. CHIN UP: 8-10 reps A3. PUSH ACCESSORY: 10-12 reps SETS: 3-5: (A1,A2,A3) (A1,A2,A3) (A1,A2,A3) … REST: (A1,10sec, A2,10sec, A3) 150 sec (A1,10sec, A2,10sec, A3) 150sec … B1. PUSH UP: 10-12 reps B2. BODYWEIGHT ROW: 10-12 reps B3. PULL ACCESSORY: 10-12 reps SETS: 3-5: (B1,B2,B3) (B1,B2,B3) (B1,B2,B3) … REST: (B1,10sec, B2,10sec, B3) 150 sec (B1,10sec, B2,10sec, B3) 150sec … LOWER-BODY SESSION: A1. LUNGE / SQUAT: 8-10 reps A2. BACK EXTENSION: 8-10 reps A3. CALF ACCESSORY: 10-12 reps SETS: 3-5: (A1,A2,A3) (A1,A2,A3) (A1,A2,A3) … REST: (A1,10sec, A2,10sec, A3) 150 sec (A1,10sec, A2,10sec, A3) 150sec … B1. LUNGE / SQUAT: 10-12 reps B2. HIP HINGE: 10-12 reps B3. CALF ACCESSORY: 15-20 reps SETS: 3-5: (B1,B2,B3) (B1,B2,B3) (B1,B2,B3) … REST: (B1,10sec, B2,10sec, B3) 150 sec (B1,10sec, B2,10sec, B3) 150sec … REHAB SESSION: Details covered in another video. FLEXIBILITY SESSION: A1. ARCH IN: 40-60 sec A2. JEFFERSON CURL: 6-10 reps SETS: 2-4: (A1,A2) (A1,A2) … REST: (A1,30sec, A2) 90 sec (A1,30sec, A2) 90 sec … B1. HEAVY HIP FLEXOR: 40-60 sec B2. TAYLOR POSE: 60-90 sec B3. SEATED GM: 10-12 reps SETS: 2-4: (B1,B2,B3) (B1,B2,B3) … REST: (B1,30sec, B2,30sec, B3) 90 sec (B1,30sec, B2,30sec, B3) 90sec …

[@neals2955]

Just wondering is A and B done on same day or is it, I do A1 one session and B1 the next

[@doughughes257]

@@neals2955 I'm doing A and B on the same day because it says there are 4 sessions/week and there are 4 different types of sessions.

[@neals2955]

ahhh thanks :))@@doughughes257

[@tobstar241]

Thanks for the video! Very humble and eye opening to what I can strive towards, and what social media influencers I look up to mean by mastering the basics and having a routine you can stick to for goals in the future.

[@amizan8653]

I might just incorporate that flexibility day

[@laurentmottet7615]

Good luck for your recovery !

[@shahid8545]

Excellent bro

[@user-im7hr7to4f]

i love it , your videos are just beautiful man ❤💯

[@yeezusog5780]

Great video ❤

[@maximofernandez196]

It's very great to see the explanation of what "basics" mean. I think the misunderstading of the majority is because of the name

[@BodyweightWarrior]

Like it

[@tommyjohn_45]

Appreciate the insight

[@user-dx1bq5zx5r]

Good to see you back in action I do recommend your mobility videos to my patients 🙌🏻 Did you tried IASTM on your injury, releases fasciae from the damaged muscles. Freeing them will speed up recovery and allow them to grow. Wish you great health 🙌🏻

[@ericpatterson5050]

Always good to see you Tom!🙌🏿🧘🏾‍♂️💪🏾😊💜

[@zachparade2791]

🍀Wishing you the best on your recovery! 🍀

[@plnkfloydian7814]

You look great man and you look healthy

[@pun15h3r.]

great video, exactly what i need as well, cheers!

[@giladkarlin7545]

Great video! One question, why elevate the front hill in the split squat? What do you gain from it? I believe you lose some of the unkle mobility gains but do you gain in expense something else?

[@nkymatsumoto]

Loved how you used plywood as your white board 😂 nice personal touch

[@BodyweightWarrior]

DIY prevails

[@melvinaquino3273]

Great video

[@djj3357]

Solid foundation! Luv ur pup 🐶

[@Mr.freedom1]

Interesting vid!

[@MartyMJC]

Nice to see some daily Pushups and Chinups along with running. I have been doing this for about a year and it has worked wonders for me😊

[@pcassio23]

Hi, do you run on the same day of calisthenics?

[@plnkfloydian7814]

I used to run quite a bit but in the last few months I maybe do 1 a week as training calisthenics and flexibility 6 days a week has me on edge of burnout. I have yet to find a equal balance where I feel im giving both my best efforts.

[@MartyMJC]

@@pcassio23 Yes. I run everyday and do Daily Pushups and Chinups. Not alot of reps and not to failure. I train Muay Thai so it is part of my Strenght and Conditioning which means its only around 15% or so of my overall training. So if you are gonna do this. DONT OVERDO IT! You could injure yourself if you do too much

[@pcassio23]

@@MartyMJC I run twice a week, maybe this upper lower be a good option to me

[@BodyweightWarrior]

Agreed ✌️

[@TommyGunner86]

nice to see you back doing videos. I've been in a bit of a dip in training recently. feels super tough getting the energy and drive to get back into consistent workouts and actually pushing myself when i do go to the gym.

[@Test-id6ns]

We all go there, sometimes what works is less thinking and more doing. Hop on the car drive to the gym and start lifting weights. You’ll find yourself searching for exercise and diet videos on you way back. This is the beginning you need.

[@Divzorx]

Love your work Tom

[@ruaridhcameron3863]

Really informative video. Currently rehabing a rotator cuff injury and struggling to know how to build strength up in that area whilst maintaining a decent level of fitness.

[@BodyweightWarrior]

Persistence and patience

[@saureah]

Im very glad that you are back at it again with the videos. I would love to see a follow along strechting routine, that includes the big 5 stretching movements. :)

[@BodyweightWarrior]

Can definitely be done

[@markniebling3136]

Love this

[@FuriousPetey]

LETS GO TOM!!!

[@izayyyuh]

Do you have any book recommendations for flexibility/mobility?

[@karljohnson1347]

whats with the 3 - 5 sets? Is your goal to work up to 5 sets over time or based on personal progress, you may need to increase the number of sets to get more volume?

[@sammanpro]

I have one sided Lower Back pain (left side) since February Now I also feel Muscle Imbalance in lower back left side have more muscles and tightness also please help me 😢

[@maxowaxo2013]

do you have any plans to add the Bridge video to the Bendy Big 5 playlist? i’m super eager to incorporate the bridge into my flexibility training!!

[@BodyweightWarrior]

yes! Awaiting shoulder injury to be less broken but its 90% there

[@jheyfede]

The confidence to do a "chalk talk" or whiteboard session in what looks like permanent marker on cardboard or wood is quite impressive :)

[@BodyweightWarrior]

😂 all or nothing

[@tijanakaitovic1542]

Awesome videos! Are there any books, workshops, courses, and other resources that you would recommend for flexibility and mobility? Thank you!

[@ggez4skp221]

There was one book about stretching that he has recommended but I forgot which one. I would like to hear answer too.

[@styx85]

Your friend's hair is tremendous.

[@jasoneames5927]

I'm 47 yrs old and after years of bro training followed by 6 years of crossfit I have had it with the injuries and am looking to "start over" with basic bodyweight movements to build up connective tissue and restrengthen from the base up. I am new to this whole thing and am wondering what is meant by "pull accessory" and "push accessory" in the sample workouts here? I'm experienced with lots of different exercises, so just some examples would be helpful. Thx

[@Carlossends]

Can you still do a one arm handstand?

[@BodyweightWarrior]

Yes but it feels super heavy! I will be back training it but it will take time to build the endurance. Back in my peak I was doing 6-8 hours of handstands a week

[@Xenon_177]

Hello

[@StrideLife]

Is it A1 and B1 in the same workout or just the As one week and Bs next week?

[@BodyweightWarrior]

Same workout

[@balintkis7085]

What type of hyper extension bench do you use at kzbin.info/www/bejne/nqnaf6hnbc2JiZI ? Also, doesn't it hurt your nobler parts with the bench having no cutout?

[@BodyweightWarrior]

Mirafit. that is a downside but the tuck method works well 😂

[@balintkis7085]

@@BodyweightWarrior thanks! 😅 appreciate the answer!

[@marcelchalobah7946]

I can't get my shoulder mobility/flexibility at 180 to get my handstand straight

[@godspill]

🎯 Key Takeaways for quick navigation: 00:00 🚶‍♂️ Incorporate a daily walk into your routine for numerous benefits, including stress reduction, mental well-being, and increased physical activity. 01:19 🏃‍♂️ A 10-20 minute run at a manageable pace provides similar benefits to a 15-minute walk, promoting aerobic fitness and reducing mortality and cardiovascular risks. 02:00 🏋️‍♂️ Strength training with bodyweight exercises, such as squats and push-ups, for just two to three times a week at high intensity can yield significant gains in muscle mass and strength. 03:40 🤸‍♂️ Incorporate flexibility exercises into your routine for improved range of motion. Spending 5 minutes or more per week on stretching can lead to significant progress. 04:35 🧘‍♂️ Integrate mindfulness into your workout through simple breathing techniques, like inhaling for a set number of steps and exhaling for a longer count. This enhances overall well-being. 05:04 ⏱️ Aim for a holistic workout routine taking 40-60 minutes, combining walking, aerobic exercise, strength training, flexibility work, and breathing. Consistency compounds to yield greater benefits. Made with HARPA AI

[@lembreibne]

Hey mate, I really enjoy your channel and appreciate the effort you put to make all these videos. For years you are helping me to stay active and flexible. But...don't take me wrong... What happened with your t-shirts lately?! Please don't turn into some of these dbags on KZbin that can only make videos showing their body. You don't need that! You have much more content/quality/substance than several youtubers out there. Keep doing the good work and, even without t-shirt, I will be following the channel 😅 which, again, is really good! ✌️

[@BodyweightWarrior]

It’s summer in the Uk, we’ve gotta make the most of the sun and get skin in the game! Understand what you’re saying though

[@IwoGda]

Please don't throw rocks for Molly, my neighbour's dog wore his teeth down like that. Other than that awesome video.

[@drawingboy7354]

You are A great maker.But my humble request to you , please make a video to cure bow legs.your techniques are very useful But I am unable to do all stretches perfectly especially hamstring.I think this is problem which many people are facing.And this is the best subject for content. I hope you will understand my situation and guide us for bow legs...🙏🙏🥹

[@drawingboy7354]

Just a good content