The ONLY 7 Flexibility Exercises You Need! ✅

The Big 7 of Flexibility ✅
I’ve heard the concept of the “Big 5” flexibility exercises from ‪@BodyweightWarrior‬ ; they are: the pike, the pancake, the middle split, the front split, and the bridge. I added 2 more to the list, which I’ll explain below.
The idea is that working on these exercises will give you enough flexibility for all other flexibility goals you may have. For example, working towards the bridge will take care of the hip flexors, lats, and chest, instead of having to think about these body parts separately as individual goals.
You will still work on these body parts separately. However, the intent of improving your bridge and focusing on a single position makes training “easier” and more straightforward than thinking of each joint and muscle in isolation.
1️⃣ The Resting Squat: This should be your entry point to flexibility work. It should become so comfortable that you could even eat in this position.
2️⃣ The Pike: Hamstring flexibility will serve you for a myriad of skills and even daily life activities.
3️⃣ The Pancake: Not necessary for real-life activities, but it will improve all compression skills like handstand presses, L-Sit, and V-Sit.
4️⃣ The Front Split: This one will take care of all the hip flexors and hamstring flexibility you might ever need.
5️⃣ The Middle Split: Arguably the hardest of the lower body exercises. Again, not directly applicable to real life, but extremely helpful for anything hand-balance related. It will ensure you have enough hip flexibility to spare.
6️⃣ The Bridge: This exercise will open your entire anterior chain (front of the body). Working on it will open the spine, shoulders, lats, chest, abs, and hip flexors to a great degree.
7️⃣ The German Hang: I added this exercise to the list to work the shoulders into extension, which none of the above exercises does.
📱 You can find Follow Along classes for each of these movements on my app!
I recommend focusing on 2 at a time, maximum 3, for the best results. Any other questions, ask below!
With Love,
Gabo

[@SaturnoMovement]

📲 Follow Along Classes (ALL LEVELS) for each of these movements on the NEW ‘𝐒𝐚𝐭𝐮𝐫𝐧𝐨 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭’ available on PlayStore or AppStore. More about this post...👇 The Big 7 of Flexibility ✅ I’ve heard the concept of the “Big 5” flexibility exercises from Tom Merrick (the bodyweight warrior) ; they are: the pike, the pancake, the middle split, the front split, and the bridge. I added 2 more to the list, which I’ll explain below. The idea is that working on these exercises will give you enough flexibility for all other flexibility goals you may have. For example, working towards the bridge will take care of the hip flexors, lats, and chest, instead of having to think about these body parts separately as individual goals. You will still work on these body parts separately. However, the intent of improving your bridge and focusing on a single position makes training “easier” and more straightforward than thinking of each joint and muscle in isolation. 1️⃣ The Resting Squat: This should be your entry point to flexibility work. It should become so comfortable that you could even eat in this position. 2️⃣ The Pike: Hamstring flexibility will serve you for a myriad of skills and even daily life activities. 3️⃣ The Pancake: Not necessary for real-life activities, but it will improve all compression skills like handstand presses, L-Sit, and V-Sit. 4️⃣ The Front Split: This one will take care of all the hip flexors and hamstring flexibility you might ever need. 5️⃣ The Middle Split: Arguably the hardest of the lower body exercises. Again, not directly applicable to real life, but extremely helpful for anything hand-balance related. It will ensure you have enough hip flexibility to spare. 6️⃣ The Bridge: This exercise will open your entire anterior chain (front of the body). Working on it will open the spine, shoulders, lats, chest, abs, and hip flexors to a great degree. 7️⃣ The German Hang: I added this exercise to the list to work the shoulders into extension, which none of the above exercises does. 📱 You can find Follow Along classes for each of these movements on my app! I recommend focusing on 2 at a time, maximum 3, for the best results. Any other questions, ask below! With Love, Gabo

[@StraitjacketFitness]

.)•(..}•{..]•[../•\..)•(..}•{..]•[../•\. Just another comment and a Like for the algo. **************** Stay shredded, brahs (and brahettes). We're all gonna make it. **************** Peace.

[@karazakiakuno4645]

Why does the app need photo and video permission.

[@need4speed290]

Bro that's some god lvl flexibility, 99 percent of men would never learn this.

[@StraitjacketFitness]

Life's all about decisions.

[@BablooTandoor]

that is bceause mobility and flexibility is much more tougher and more time consuming to improve than body building.@@StraitjacketFitness

[@Awareness_With_Dennis]

Exactly, these are not realistic to the average person 😢

[@dmitrizaslavski8480]

​@@Awareness_With_Dennis Some are dangerous for the average man. There was a study on the mobility of hip joint structure and for 90% of men and about 20% of women split is impossible without dislocation of hip joint and damage...

[@Awareness_With_Dennis]

@@dmitrizaslavski8480 I heard about that. There’s no reason to achieve half of these moves unless your goal is to become a gymnast or contortionist imo

[@getbacon3]

this video was truly great. well done!

[@SaturnoMovement]

Thanks a ton! -Gabo

[@Cesar-bb4rx]

It's been so long, I don't remember subscribing... But I'm already subscribed... I'm glad. Really good video.

[@SaturnoMovement]

We are glad you are here :) thanks for the support! -Gabo

[@BigBluMunkey]

You are so amazing, I have been doing your 15 minute morning routine for years. Please never stop sharing your wisdom and experience

[@SaturnoMovement]

Which of these do you like most? 😁👇

[@Jinmania1901]

Mine is Full pike and the first one

[@killmonker4945]

I could do all of it 😁.

[@NotBlazerMC]

Me who can't even touch their toes while standing straight

[@StraitjacketFitness]

This is very helpful. Thank you Saturno Movement.

[@SaturnoMovement]

Glad it was helpful!🙏🏽💙 -Gabo

[@PlayfulTraining]

Amazing summary and demonstration! Shows the rewards of persistent and purposeful practice! I hope to get there one day, prioritising front split right now. Elevated hip flexor pulses are working well.

[@SaturnoMovement]

Thank you! You will my friend, stay consistent 💪

[@PlayfulTraining]

@@SaturnoMovement thank you! I'd love to see content on your middle split journey if possible. There's specific hip alignment needed that makes it very challenging to attain.

[@skyboss7715]

Je suis le 1000 ème like 😂 👏👏👏👏

[@joyabia682]

Bon!

[@Ard084]

I do the 1st one every time i shit

[@JustNormalHito]

Indian?

[@heavenair---arrow1964]

Indians are too relatable at the 1st one lol

[@luciozanela7069]

Amazing work ❤

[@djj3357]

Amazing breakdown 💯🔥

[@user-df7ln7kr3m]

تمارين يجب العمل بها

[@eneidalebron5122]

Thank you so much

[@beelzebabe009]

thank you ❤

[@GomtiMehta]

Such a great video!

[@SaturnoMovement]

Glad you liked it!!

[@alonzini2088]

You’re simply the best

[@SaturnoMovement]

You guys are! 💙 -Gabo

[@user-vo6uw2kn3r]

Amazing

[@Artistic205oliver]

thanks this is great video well 😁👍

[@sigmal-_-l]

Please bro tell me some good stretch for hamstring when i bend my lower back only bend

[@FiveN9ne]

Do the same bend but try to anteriorly rotate your pelvis, as in stick out your butt and then bend forward without moving your spine. You should feel your hamstrings before you even break 90 degrees.

[@WK-om1bq]

Stretch one leg at a time keeping the other relaxed semi-bent

[@SaturnoMovement]

Search “Saturno Movement hamstring flexibility”. We have plenty of routines you can follow! Pick one, and do it 2-3x per week. Stay consistent!

[@nievesgutierrez6203]

Perfección ❤

[@gopalanantwar422]

Perfect

[@aliabdelazeem3811]

please all the progressions for every exercise

[@i_want_my_shuggah]

Just take in consideration all the movements for flex./mob. workout which are -Passive stretches -Active stretches (my favorite) -Dynamic stretches -PNF stretches -Ballistic stretches (which is prolly the most useless and risky one)

[@marioalbertofriasbanda4342]

Ahhhh bueno gente! 😊 Éste instructor tiene la gracia de la demostracion y evidentemente el dominio de la disciplina. *Se trata de invitar a que se sometan a un riguroso entrenamiento para adquirir éstos logros..* ❤🎉❤🎉❤

[@adilz6352]

I tried to do a split the doctor said I won’t have babies 😢💀

[@Kinggggggggggggu]

I will help you to make 💀💀

[@kelaelnolen7128]

Don't worry you can take up my semen

[@ashleybaly]

I often did number 6 as a kid, and I gave this a try after a few years. The first try was kind of a fail, but I gave it another shot, and I still got it 😎

[@Brecish]

Just wanted to say thank you bro and I appreciate you blessing us with this physical guidance. I hope you are feeling extra strong today! ☝🏼

[@nellybear7417]

🤷🏾‍♀️ I'll try

[@miguelandrewpanlaqui6554]

I'm also can do that but not strength

[@akhilvv3806]

Sir,how to train these split??can you teach us step by step?...I expect your valuable reply..👍👍

[@alishad6423]

can wo do this with lower back pain ?

[@Ova-bv4os]

Missing middle split and German hang. I can do a pretty wide pancake though and have been using that to build up to middle split. I have a crazy wide stance squat, able to full press pelvis forward without losing balance. I'm guessing there's a range of motion on my hips I'm not hitting, or there's a bone limitation but I'll get there!

[@SaturnoMovement]

I still don’t have a 180• middle split. Shit is hard 😄 the only way to know if we have the anatomy for it would be to keep training it! Let’s see in a year! Do we have a deal? :) -Gabo

[@aidanobrien6028]

0:07 bro folded faster than I do when I see my crush at the gym

[@sandrodigiambattista]

Great video, I would also need a spine rotation position 😅 what's the best?

[@SaturnoMovement]

The diagonal stretch would be :) good call.

[@seniorcactie2722]

How long would you need to do each stretch and how often per week? Also since you recommend 2-3 of these at a time, which combination would be best for a beginner get good overall flexibility increase? Or is it a good idea to alternate all 7 on 3 day basis?

[@leonb3859]

Is there a alternative for the german hang ?

[@TheLorkM]

OK this guy is a gymnast

[@alonsoaricoche]

plase, make a video how to do the middle split, front split and the pancake, please Greeting from Perú

[@SaturnoMovement]

We already have :) simply search “pancake / Middle Split / Front Split Saturno Movement” Enjoy!

[@yms1500]

❤

[@sakaiofc]

For beginner what can I choose one?

[@briansoares1647]

I can’t get my feet flat when I squat how do I fix that?

[@GloriaPozzobon-pi9oq]

💘

[@arturorios1675]

Whew! got tired; need some ice cream!

[@toogood9720]

Teach me master 🙏......joking but not joking

[@kingtutancamon3775]

He really went for 0 to 100 there

[@sudenluola2241]

Sciatica tightness doesn't allow me to stretch my hamstrings as I don't feel it there at all, my sciatica always gets in the way fist and just sitting with my back and legs straight is impossible.

[@YoungMan2703]

The Bricks ❤ are also symbolized by the Profile Pic, all the equipments you used are your own made I guess ... Is it?

[@el_chico1313]

i do wanna learn that problem is they hard af

[@jamesemberton9661]

🖤🖤🖤🖤

[@animal_nafanya]

С любовью из России!😍😚😚😚🤘🤘🤘🌐

[@KNIGHTGMR.9996.]

❤❤❤❤❤❤

[@johnford5769]

I need this person as my trainer🥹 great balance of strength agility and flexibility

[@AtqQwe]

What about the wrist and elbow? Are they in the next video? I am following you from the Middle East. Thank you

[@SaturnoMovement]

The bridge will open your wrist enough into extension. The German hang will open your wrist into flexion. Elbow extension as well I’m both. No need for elbow flexion flexibility. -Gabo

[@AtqQwe]

@@SaturnoMovement What do you mean by the bridge will open? Sorry, I am Arab and I do not understand English well

[@user-gp4eg7iy5m]

Bro can u make a short on toes to bar skill It'll really help

[@SaturnoMovement]

Sure! What do you want to know about it?

[@user-gp4eg7iy5m]

Actually my legs get slightly bent always when I do it so I wanna learn how to do it in strict form🙃 BTW forgot to tell u that I achieved my 6 pack abs through your core workout.REALLY GREATFUL💙

[@fardinsalame4692]

First one is a photography figure in iran from the past

[@mraihan7400]

*German hang.* I don't know bout y'all but i feel like this thing was once a big deal historically. I know because i can do this but my grandpa having PTSD after knowing this exercise' name. 💀

[@wertyuiopasd6281]

It is based

[@harrymaguire4016]

Roots of all this yogas came from india 🇮🇳

[@deshar-6706]

How can i get this :)😂

[@roxelbr]

Ok, olvídalo… vamos por tacos. 😅😅😅😅

[@minnymoon1360]

I can do the bridge and partial stretching when it comes to the split. Other than that I am fucked everywhere else. Lol

[@YRO.]

Been stuck at a 90% pike for months. Do you have any advice?

[@SaturnoMovement]

Join our app 😄 haha nah, if you want something free: follow any of the hamstring flexibility routines we have here on KZbin 2-3x per week. Also check the video “3 Hamstring Flexibility Hacks”, you’ll learn a. E free a things there to improve your pike! -Gabo

[@YRO.]

@@SaturnoMovement I will consider purcahsing your programs. Thanks for your help.

[@miriamtrujillo6738]

😮💪💪💪

[@Draghion]

Is it true that stretching makes you weak and it weakens your joints and is it bad to do stretches? I just want to be flexible. Im just thinking should i workout first or stretch first

[@vozza14]

Holy fuck. How could I ever get to that level. I can barely touch my toes

[@LudovicNarayan-nw2lw]

😮😮❤❤

[@World_of_Drama]

I'm a Master for No.1 🤣🤣

[@officiallolbg]

"German Hang"💀

[@jimfuria]

how do u make to have this veins in low ab, there is an especific execise?

[@_mariko791]

just having low body fat will make them appear

[@jimfuria]

@@_mariko791 and How low the bf has tô be and How many calories intake tô mantain ?

[@kevinmerlo1885]

How can I do the front split if 4 months ago I pulled my hamstring doing that? I still get pain if I try even an easier progession

[@SaturnoMovement]

You need to heal the area first, then strengthen it. Then, you can start working on it again more mindfully. -Gabo

[@zqqn]

"not these, hehe" OH MY GODDDD 🥹🥹🥹 his accent too.

[@Endrophines]

fr

[@Bruh-sy7bz]

I liked flexibility until someone told me my balls would rip apart and young me was like "What, Noooooo" and there went my flexibility

[@Aliapfelsaft]

Where is the girl? 😭

[@SaturnoMovement]

Who?

[@samsulrizal3932]

Brother, you look like Indonesian guy in the first exercise😅

[@justj1646]

I really let myself go man, I used to be able to do four of these with ease and I’ve gotten so fat I can’t even sprint very long without getting tired😭. Time to hit the gym again💀

[@SaturnoMovement]

You got this man. We know it’s not easy, but thing about how better you will feel. Don’t judge yourself now yes? But simply start slow moving into the right direction and 6-12 months max (depending your starting point and commitment) and you’ll be back at feeling light as a feather! Here for you 🙏🏽 -Gabo

[@hectorpeaceful2341]

Kono Dio da

[@Rahul-wd9cl]

I'm not a robot 💀

[@tiko2916]

Are these flexibility exercises suggested for us or for our street cats?? 🐈

[@elprofe_ivan]

You say “only 7” as if they were a few 😂

[@discerningacumen]

only posture 1 can be done.

[@rahuldixit6195]

The first one 😂😂😂 only indians will understand 😅😅

[@anycontent4u457]

All came from yoga from Ancient India

[@grangernova979]

So is German Hang the original name? Cause i was told it's called Skin the Cat.

[@SaturnoMovement]

Skin the cat is the movement towards the German hang. Both weird ass names right? Haha -Gabo

[@omko73]

Seriously

[@salemsaberhagen4836]

Whryyyyyyyyyyyyyy¿

[@Stephan19474]

If a man above 40 can do any of the one single flexibility exercises of these, he has a flexible body and comes under 25% of good healthy men

[@my_man_sanji77]

I have god gifted mobility but devil given flexibility

[@rauberhotzenplotz6886]

Mei is der glass und nagert is er a no😮😮

[@ashmittripathi9785]

I think his eggs almost lost 😂. Her flexibility is so insane that it effects his neck. His neck looks like giraffe 🦒 😂😂

[@dmitrizaslavski8480]

Some exercises are dangerous for the average man. There was a study on the mobility of hip joint structure and for 90% of men and about 20% of women split is impossible without dislocation of hip joint and damage...

[@sergalexandrovich6253]

всё на чужом для меня языке(( из-за того, что нет перевода или хотя бы субтитров, пришлось отписаться, хотя видео очень интересное 😢

[@sheikhismail6402]

The first flexibility excercise is done by every Indian's because we sit in the toilet while pooping 😅

[@seekss6015]

It is Useless for most of the people. Isn't it?

[@championdaksh]

1st one is easy for Indians 😂

[@Estereos]

only 10% of people ANATOMICALLY can perform this. so, doesn't matter how hard you will train it is possible that you will never be able to repeat that. Dislike

[@inbasekar7169]

0 out of 7

[@IkeCamron]

All he does he show off how flexible and in shape he is he is….. boring

[@dr_bully420]

The bunions on bro's feet be trippin 💀🗣️