STRONG & FLEXIBLE | Lower Body Workout! (SETS & REPS)

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This video shares a routine designed to build strength and flexibility in the lower body through a full range of motion.
MUSIC BY:
Christian Nanzell - Always Raining
www.epidemicsound.com/
See you in the next video!

[@BodyweightWarrior]

When this video gets 1000 likes I’ll release the upper body version! Hope you enjoy the workout 💪

[@jakoob1234]

Hi mate, thanks for the video. But where is the upper body part?

[@chrisbreakingbanks]

1:09 Split squat: 6-8 reps; 4-5 sets @ 3-1-1-0 pace 2:37 Nordic Ham: curl 4-6 reps; 4-5 sets @ 4-0-1-0 pace 4:28 Hip-Flexor Rock & Roll: 8-10 reps @ 1-4-1-0 pace 5:36 Sissy Squat: 10-12 reps @3-0-1-0 pace 7:00 Seated Pike Floor Compressions: 8-10 @1-0-1-4 pace 8:00 Standing Single Leg Good Morning: 10-12 @ 2-2-1-0 pace

[@BrianPorter_now]

Is the assumption 1 set when the number of sets isn’t mentioned?

[@jdc127]

This is awesome! Just what I was looking for! Thank you so much!

[@JBF086]

Great video, you do another one for the upper body and you're the best!!!!!!!!!!!!

[@diarmuidbrady8987]

Yes more of these comparison videos, amazing!

[@manuelschroeder]

Amazing work, thanks a lot Tom.

[@JuanRamirez-jm9bp]

Thanks for this routine, it sounds nice!

[@tboughton11]

Just what I was looking for thanks man!

[@antonioperez7528]

Morning Tom. Nice I’m doing this routine today. Just want I needed. YES follow up Please keep up the good work. 🤙🏾💙👍🏾🌟🌟🌟🔥🔥🔥

[@WorkoutUnionPT]

These videos about strength associated with flexibility are massive! I also try to do this, and as you once mencioned, using weights to help you improve your mobility and flexibility, using those range of motions and improving your tolerance to them. Great one, no doubt time friendly!

[@higha77]

Oh boy, good stuff as usual!

[@cheneilat1381]

Love it! Great workout!

[@user-uw3hc3hu2n]

Very informative as usual

[@MrKrekkie]

Again great vid. Thank you.

[@bryce8554]

I love that my research lines up with your videos so often. I had nearly this exact Work out thrown together, minus the standing good morning, mine was seated and using a band to assist Nordics.

[@BodyweightWarrior]

Bryce also great options. This is just one option

[@anambivalentenemy]

FitnessFaqs material right there!

[@reccar3677]

Love it!

[@boniface3964]

hey, thanks a lot for these videos. Would you consider doing a routine for balance skills? I don't know if that's something with which you are familiar (but judging from your handstand you are), but as a ballet dancer it would be really helpful to get a somewhat exhaustive and general training for stability and balance. Cheers

[@Benjamin-sq9co]

This video is god sent! Me and you literally had this discussion on the gram on Friday but in regards to L-sit flexibility. Great work bro 👌🏾👌🏾👌🏾. Will definitely incorporate the sissy squat P.S are RDLs just as good as the last exercise you demonstrated? Who even has the audacity to dislike this mans content?!

[@BodyweightWarrior]

Benjamin RDLs are great, I’d use as an option instead of the good morning

[@teranlyons]

I just wrote out a leg routine today and it is virtually the same as this minus the hip flexor rock and roll. Great minds think alike ;)

[@TrainInspired]

1000 👍! Looking forward to upperbody!

[@JoseVargas-yd8kn]

108 views in 5 minutes wow!!!,Good job Tom!!!

[@sarafam330]

Do you have any follow-along flexibility weighted versions? I’m really interested in achieving the big five this year as soon as possible. I plan to dedicate one hour to it twice per week. I really need this follow-along program. I was wahtching all your videos it s amazing Thanks

[@andreashottin6143]

I'm surprised you didn't mention the full schrimp squat which is a godlike exercise for building leg strength and mobility. Anyway, your video is gold for bodyweigt leg training. Keep going Tom you're awesome

[@moiragoldsmith7052]

Thanks. 🥳

[@superflashshazam1896]

any workout routine for knock kness please please please

[@MrSchuriI]

Thank you for your work man! This should not be taken for granted. And in your end card: "You suck, get good" 😂😂

[@gabrielepaini6416]

one of next videos can you show us what type of shoes and clothes you use ?

[@BodyweightWarrior]

Gabriele Paini sure thing

[@travelwell6049]

great

[@francescopetrosino6618]

Greats contents as usual, thanks! What do you think about the lateral split squat? Can it be useful for the same purpose? And the bodyweight leg extension compared to the sissy squat?

[@BodyweightWarrior]

Francesco Petrosino yeah sure. This workout routine isn’t focused on working the lateral movement but is a good option, same with natural leg extensions

[@Sheldoneousk]

Gonna be in the app?

[@xI2aiizza]

Is the balancing aspect of the 1-leg Good Morning strictly required or could I do that exercise on a Smith machine as well?

[@phber]

How would you compare this workout (performed without the bar weight) with your other lower body routine workout video without equipment?

[@tracecalloway1583]

How does a pistol squat (weighted or unweighted) compare to the split squat? I thought it was similar to the box step up, but the split squat seems to stretch out the hip flexor more.

[@JoseVargas-yd8kn]

Late 3:45 in USA,Before you uploaded your videos 11 A.M. USA time...bud you sti'll the #1

[@tayostravels976]

Hello Tom. Shouldn’t the numbers for the seated pike be 1-4-1-0 instead of 1-0-1-4, since you hold your feet up for four seconds?

[@BodyweightWarrior]

Philipp Omotayo Shakunle hope, 4 is on the concentric for pike compressions and eccentric for hip flexor

[@themasterofegal]

More awesome if you know the behind the scenes ;) greetings Tom from Germany by Timo

[@literathos3171]

Split squats are awesome but I struggle with balance

[@davesurya1356]

You are my role idol because I'm 180-ish cm too!

[@khnbrwlr47]

Lora mera

[@unnaturalatrophy5377]

Hey I had a question about pull up/chin up grip. Do you hold the bar deep in your palm or underneath your fingers? When I hold it deep I get calluses and it hurts so much I can't do the exercise. Austin Dunhum and Mark Ripptoe (Starting Strength) says to hold it underneath the fingers and over the calluses. Is this right? How do you hold it? Thanks :)

[@gracefool]

Any pulling exercise is stronger with the bar in the fingers unless you're doing false grip or something.

[@BodyweightWarrior]

Fingers is my opinion

[@787878787kuch]

Hey tom, I would like to reach an ATG squat. I was wondering if i should program to acheive this or should i try to do all around flexibility first. For right now i just want to be strong at squat, deadlift, and OHP. Eventually id like to do more advanced calisthenics and other sports. Your feedback is appreciated.

[@BodyweightWarrior]

Alex Gonzalez stick to the SAID principle, be specific with your focus

[@787878787kuch]

Tom Merrick thanks. It should be fine to do shoulder mobility at the same time right?

[@srmangiapoco]

What kind of shorts are you wearing in the video?

[@BodyweightWarrior]

Jake these are the volcom surf and turf shorts

[@vivocompassiono6734]

Great video ! Is it bad to do (single or double legged) Romanian deadlifts with completely straight legs?

[@BodyweightWarrior]

Adam Lubinski nope, just consider load

[@rnonthenicschannel4820]

Hello Bro😁

[@legitqs4098]

How does your knee not hurt at 4:30? I can barely sit in the hero pose cause my knee/the bones there hurt. Do i just need to toughen out the first few times?

[@marinriv514]

I dont think you should do it if it hurts you.

[@BodyweightWarrior]

if it hurts don't do it or add some padding. Try being less close to the wall too

[@TopEventerTJ]

How many times a week should you do this?

[@BodyweightWarrior]

TopEventerTJ 2x would work well

[@awesomeguy3211]

no calfs??

[@BodyweightWarrior]

SidTheSloth they’ll be worked on hamstring curls, split squats and sissy squats to some extent. Can always add more

[@awesomeguy3211]

@@BodyweightWarrior I thought you always needed a lot of volume for calfs? Or does that only apply for hypertrophy, not strength?

[@gracefool]

Why not pistol squat instead of high step up? Too hard?

[@BodyweightWarrior]

gracefool I think the step up is a better option when trying to load the quad

[@Coharpe]

Would sissy squats increase dorsiflexion?

[@BodyweightWarrior]

Charpe yes and no, the split squats will

[@minge9]

Are you just copying kneesovertoesguy content and uploading it as your own? This is literally his workout program lol

[@BodyweightWarrior]

minge9 nope, I know Ben and the guys at ATG but never seen or used their programs. Guess we’re just on the same page. Edit: most of these techniques were developed by various practitioners before the ATG guys (like poliquin, Thomas Platz, Thomas Kurz, Pavel etc). We both learnt from the same places

[@keith5696]

Always heard that the sissy squat is terrible for your knees

[@BodyweightWarrior]

nope, just stick within your personal range of motion

[@SaquibAR]

@Keith D’Haese The knees not going past toes was originally intended for those whose knees hurt at a certain range; it was a temporary fix to attenuate pain during rehab. But even that is not so true anymore as there is evidence that it is better to train at/ slight below the pain threshold during injury rehab rather than just avoiding a motion altogether. Also, people like Athleanx (who are great in general) have a bias against it because their knees might have been screwed up already and they never conditioned their knees through the discomfort. Look at chinese OLY WLers. Fullest ranges of motion under immense loads but extremely high longevity. Tendons react better to actually being loaded rather than complete avoidance :)

[@SaquibAR]

@Keith D’Haese The knees not going past toes was originally intended for those whose knees hurt at a certain range; it was a temporary fix to attenuate pain during rehab. But even that is not so true anymore as there is evidence that it is better to train at/ slight below the pain threshold during injury rehab rather than just avoiding a motion altogether. Also, people like Athleanx (who are great in general) have a bias against it because their knees might have been screwed up already and they never conditioned their knees through the discomfort. Look at chinese OLY WLers. Fullest ranges of motion under immense loads but extremely high longevity. Tendons react better to actually being loaded rather than complete avoidance :)