PNF Full Body Flexibility Routine | Day 4 [At Home Program]
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- čas přidán 29. 06. 2024
- WORKOUT APP: www.bodyweightwarrior.co.uk/app
AT HOME PROGRAM PLAYLIST: • At Home Program
ROUTINE:
A1. Breath Circles - 5 reps
A2. Shoulder Extension Reach - 30 secs
A3. German Sit - 30 secs
A4. Downward Dog - 10 secs
A5. Upward Dog - 10 secs
A6. Prone Shoulder Flexion Lifts - 3 reps (5 secs)
A7. Elevated Prone Butchers Block - 30 secs
A8. Cat Stretch - 10 secs
A9. Walking Downward Dog - 5 reps + 20 secs per side
A10. Pigeon Twists - 3 per side (10 secs)
A11. Pike Ground Push - 3 reps (5 secs)
A12. Squat To Pike - 5 reps
A13. Hip Flexor Lunge Leg Curl (Right) - 3 reps (5 secs)
A14. Hip Flexor Bent Leg Lunge (Right) - 30 secs per side
A15. Hip Flexor Lunge Leg Curl (Left) - 3 reps (5 secs)
A16. Hip Flexor Bent Leg Lunge (Left) - 30 secs per side
A17. Standing / Seated Pancake Reach - 3 reps (5 secs)
A18. Pancake Stretch - 30 secs
A19. Tailor Pose Contrast Contractions - 3 reps per side (5 secs)
A20. Tailor Pose Stretch - 30 secs
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This video shares a 30-minute full-body flexibility routine that focuses on more PNF, contract-relax and PIR stretching to help develop shoulder, spine, hamstring, hip and hip flexor flexibility.
MUSIC BY:
Cho - Maiwan
www.epidemicsound.com/
See you in the next video! - Jak na to + styl
![Dynamic Full Body Flexibility Routine | Day 2 [At Home Program]](http://i.ytimg.com/vi/rI2452VQjMc/mqdefault.jpg)
![Dynamic Full Body Flexibility Routine | Day 2 [At Home Program]](/img/tr.png)
![Bodyweight Isometric Workout *No Equipment* | Day 3 [At Home Program]](http://i.ytimg.com/vi/20ues0M551A/mqdefault.jpg)
![PNF Stretching | Fastest Way To Get Flexible! [science explained]](/img/n.gif)
Hope you guys enjoy workout number 4! Before the stretching purists jump, this isn’t all strictly PNF. There is a wide variety of techniques used in this routine and it’s the closest label I have to it. Happy stretching :)
This week's routine is incredible. Thanks, and keep up the good work.
Hey Tom, your mobility/flexibility routines are excellent!. i have a fused spine+scoliosis but I'm able benefit from your videos with a few modifications. Thank you SO much!
Hi Tom thanks for the playlist, the position around 27:18 the pancake I can barely touch the bottom of my feet nevermind put my head to the floor. Whcih muscle does this imply that is causing the issue ie is tight??
Need video of cricket fast bowler modility
"And that is basically the routine" is music to my ears
So great you’re putting out all these full workout routines for people at home. You’ve been doing this before all the madness. Respect to you Tom!
Best flexibility routine so far, felt amazing afterwards!
Keep making videos like these Tom! I’ve been following your workouts since day 1. Keep it up mate! 💪🏼
Tom great flexibility session, do please continue to provide more of this as it is truly benefiting my overall well-being.
Been following you for a long time and just wanted to thank you for the great work you're doing, and for constantly updating yourself with new stretches - this routine is one of your best yet :)
Again thx for this series. Keeping me active during this pandemic. You're awesome! 🙌🏻
Hey Tom,
I just wanted to say thank you for these at-home videos, especially the mobility ones. These exercises have helped me immensely in the past few weeks!
I love your videos Tom. They help me so much, and I use them several times a week. I want to suggest that instead of saying the word, "twisting or twist," that you replace it with "rotate." Then you can be specific about what we're rotating (hip, knee, lower spine, upper spine, shoulder rotate in/out, etc.) Thanks, and hope this helps!
I've done several of your stretch sessions and find all of them great. Thanks so much for doing what you are doing. Helping me to stay sane.
Love these flexibility routines Tom! Keep up the good work! 💪💪
Thank you Tom. I can not complain, you make it simple and easy to understand, yet I pushed myself in these poses and really felt the stretch.
Wow!! Loved it! Thanks Tom! I wasn't planning on doing the entire routine, however, before I knew it the video was ovee and i was fully emmersed in it
Awesome! I started with crunchy, painful knees that hurt to bend and now they're feeling amazing. Also great for my splits progression. Thank you!
Tom, love your routines, really helping this 60 year old guy out! lol...Just started this week and can honestly say after five days I feel great. Thanks so much! Tom
Thank you for another great video!! love these routines that don’t involve yoga, just pure stretching! so helpful, thanks again
Love this series, really appreciate you making this available.
As always LOVE your routines! So easy to follow and I feel great after them. Thank you so much!
Amazing mobility and flexibility routines. Have been following and doing the routines for about a month now has made such a difference especially having had sports injury’s previously. Keep up the great work!!
I have EDS, and various other physical nonsense to rehab, and your routines have been transformative. Thank you!
Tom is the best. He doesn’t bring that Huge ego that most people on utube have. He is genuinely here to help people. 2 months of doing his various routines and my body’s no longer sore and in constant pain. Thank you Tom. Seriously.
Great flexibility routine! I've been doing it for 12 days in a row and can see the progress already.
Seriously the best, most functional flexibility and mobility program I’ve ever seen. It’s amazing how much stronger I’ve gotten following these video for a few months
I love your workouts. It helps me manage head during these crazy times.
this is great. lockdown is going to help me finally increase my flexibility
love this as always. keep it up. Been so helpful for my flexibility training
What a great routine, I will definitely use it in the future. Thanks a lot for sharing!
Great routine, like always, thanks Tom.. Noticeable improvements doing your routines daily during the quarantine!
Loved it, really felt great. One of your best videos Tom :)
Thanks alot Tom..after praticse..i improve....during these lockdown in Singapore..God bless you
Singapore
As great a stretch routine as it’s ever been. Thanks again for posting! Cheers!
A million thank yous for these videos, absolute awesome sauce my dude. Peace
Thanks Tom, your first full rutine is helping me a lot. :)
Oh wow. That felt really good. Thx so much. I am enjoying your series so much. It's perfect for at home and I can really feel the workouts. Looking forward to the next ones.
Favorite routine so far! Day 4 completed! Thank you :) Lockdown here in Italy should end on the 3rd may, let's see how far I can go! See you tomorrow :D
That was a really good routine! Really enjoyed stretching all of my tight muscles.
Tom you had my body hating me during this routine. It hurt so good!
This workout series very change my Life. Best series i ever done. Thanks Tom :)
Already looking forward to your next PNF routine!
Thanks Tom for an awesome flexibility routine. There's nothing quite like the relaxed, open and care-free feeling after some deep stretching.
Excellent routine,thank you very much from Belarus/Ireland
Really like your stretching follow alongs thanks Tom!
Great videos man !! Solid content. Please do a video how to make bulletproof shoulders like you got! And how to fix flat feet.
probably my favorite stretching routine ever!!!
I loved that it hits the full body! Thanks and I would love to see another (new) one in the future 😉😜
tks so much, your stretching routines are the best. Most of what I achieved was because of your videos. Peace!!!!
alcalina agree, he’s the best.
No, most of what you achieved was because of you. Yes, the videos are good, but you had to do the work. Be proud of yourself!
@@tpal3243 thanks very much!!!!!
Great content Tom! Love it.
Nice tempo & routine Tom. I'm thinking middle splits this morning. Before I start my day. Thanks for sharing with us. ✌🏾💚🤙🏾🤗
A great mix of flexibility methods, thoroughly enjoying these. A great session.
Always appreciate your routines
This was so awesome. Thank you. :)
Hiii Tom! I started following you at the begining of this quarentine.. all I have to say is that I feel sooooo much better since im following all yout flexibility routines! I also wish if you could add some streching or flexibility routines for handstand pushups and upper body.. either way, thank youu very very much for all the videos! following you from Barcelona. Peace :)
Amazing, super helpful. Well done, thanks!
Wooow a full workout without any ads! Thank you so much Tom
That must have been nice! Now there’s ads, and additionally we’re a captive audience, stuck in a compromising stretch when it pops up nd i cant move to skip it lol
Looks like my yoga classes XD
Thank you!
BIg thanks for your stretching follow-along routines.
Once again, thanks Tom!
This routine is really good. Been doing ist for 6 weeks Not. Like the whole „at home Routine“. It is really painful, but the results are good!
Thank you for uploading the whole Series!!! 💪👋
Thank you so much Tom. Really enjoying the content. Wondered whether you had any videos that focus on opening shoulders - I hold a lot of tension between and behind my shoulder blades. Thank you!
Thanks you for the best stretching exercise😊😊🙏🙏🙏
Perfect....I was waiting for it
Amazing routine bud thanks really looking to have hamstring felxibilty for handstand press
I loved that!! Thanks a lot
Another great video! Thank you!
Thank you , , im not flexible at all but finding these videos so so helpful thank you
Really great stretch, thanks again! 👌👌
I love this routine!
well done Tom, well done!
Hey Tom, thank you so much for these videos. I'm really wanting to improve my flexibility and mobility, instead of lifting at the gym 4 days a week. With a goal of reaching your fitness level, are the routine videos this week a good basic routine to follow every week? or would you say to incorporate other gym work as well?
Loved it. Thanks Tom.
Always good to follow along with you
Your my favourite. You are explaining it relaxed and very good to follow. 👍🤸♀️
Loved it. Thanks!
Hi from Portugal! recently started the journey: " embrasse the suck!"
Hello, stretching exercises are really great for the body☀. I increased my height by 4 inches in 4 months and this result is truly incredible for me. During this period, I used Shiydf and did regular stretching exercises every week. I hope everyone achieves their dreams!
Thank you! Kind regards from Mexico City.
Commenting, supporting channel, supporting algorithm FTW, lol!
Bruh... my hip flexors are tight AF, apparently, lol! This is a huge help! Embrace the suck 😁
Thanks again for posting these, man! Much appreciated. Stay safe, stay healthy, stay awesome! Cheers! ☺️❤️👍
Thank you so much buddy😊
I would like to see a strech for the neck ,as well,but the routine was really challenging and really liked that!
Amazing video. Felt many good stretches.
Only 1 suggestion -> could you split the video in 2 (2 screens = left and right) for the standing and seated pancake exercise (25th minute). This way we can watch both standing and seated variations at the same. Accordingly, we would know what the standing pancake looks like and do it properly
Once again, thank you!
very nice routine! thanks
Nice! I'm doing it right now 🤘
JUST LOVE IT ! THANK YOU !
Tom, loving your routines. Thanks so much. I have a a problem with my left wrist strength. Do you have any routines for wrist flexibility and strengthening? All the best 💪
czcams.com/video/mSZWSQSSEjE/video.html
Where/ how did you learn this stuff. You’ve helped improve my flexibility, thank you.
Loved it ❣️
loved this one!
Wow, thank you Tom. I feel great after the session. One question: could you recommend some literature on stretching? I would like to understand more about why some parts of the body are often being stretched (shoulders, hamstrings, calves) and others do not (like neck). And I would also like to understand how that stretches work.
Day 4 done!
favourite! feel more at home in my body afterwards :)
Thanks a lot❤
Hi Tom. Awesome videos. Would you mind showing us some of the stretches in beginner position as well. Some of it is a it too difficult for starters.
Amazing stretch.. hard for me but I will get there!
Hi Tom. I’m really enjoying your videos.
I wanted to ask if you had any stretch routines for fast bowlers in cricket. It’s quite heavy on the body - mainly lower body but upper body is also used quite a lot. Obviously there isn’t much sport (or anything!) going on at the moment but I’m trying my best to get more flexible, more prepared. Thanks
Thank you!
Thank you.
Thank you! 😆
Thank you 👍