Middle Splits Stretching [FOLLOW ALONG ROUTINE]
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- čas přidán 3. 01. 2023
- Follow along stretching routine for the middle splits 🤸 learn more about #flexibility in the next 10 minutes than you have in the past 10 years. Watch my 3 part video course here: trial.unitygym.com/flexibility
This intermediate stretching routine for the middle splits uses loaded stretching exercises and antagonist muscle end range strength to hack the nervous system for fast flexibility and mobility.
Loaded stretching creates more functional flexibility and mobility that is relevant to movement training. This is due to the exercises developing strength and flexibility at the same time.
This is a safer, more efficient and more functional way to workout.
If you haven't already seen it, check out the beginner middle splits routine here: • 15 Min Beginner Middle...
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![15 Min Beginner Middle Split Stretching Routine [FOLLOW ALONG FLEXIBILITY]](http://i.ytimg.com/vi/3wt5W_aEUjs/mqdefault.jpg)
![15 Min Beginner Middle Split Stretching Routine [FOLLOW ALONG FLEXIBILITY]](/img/tr.png)
![Warm Up Before Workout [My New 2019 Routine]](/img/n.gif)
This is legit. I can't count the amount of people I know who did static stretching for years on end, without improving their splits in any measurable way. Get strong in extreme positions and your body/brain feels safer and will let you improve. Great stuff guys
Thanks Lars, I was one of those people :)
Absolutely! I tried really hard for many years in yoga doing static stretches and it overworked some muscles and then they'd tighten up and I think I got less flexible but these routines I can see and feel I'm getting better
@@AZ-qg8wu great to hear :)
Rad, I feel lucky to have discovered your channel before it blows up and has millions of followers, which I’m sure will happen! Always such excellent content 👏🏻❤️
Thank you so much! What a kind thing to say :) Well, we're trying. My brother Yani and I do this together, I'm just the face on the CZcams channel 😎
@@UnityGymOnline One of the best and most informative channels out there : )
Thank you 🧡
thankyou these workouts take a lot to get my head around , I teach martial arts and being doing it for 8 years but got no where with my flexibility. This way off stretching is going to take time to go in but hopefully it gets me closer to my goals thankyou if you could do a daily stretching routine i would be very grateful.
Highly recommend you watch this video and download the linked high kick blueprint czcams.com/video/QJKc99MsCz0/video.html
And I just made a 15 minite high kicking workout yesterday. It will be available later this week.
@UnityGymOnline thank you very much ill give it ago , thank you for your advice .
@@shanemellor2882 you're welcome, that video and blueprint I shared is a game changer for martial artists wanting to kick higher
Nice one!!!
We need an intermediate front split video too after this one.
I’ve been doing the front split routine and I can say that it really works.
we will get there ;) don't try to rush the process though, I still do a lot of those front splits exercises from the beginner routine. A big mistake people make is trying to get to more advanced exercises too quickly
My bro, I love how true the video is, I used to work as a gymnastics mobility/flexibility coach for 4 years and I completely feel your pain watching and had a good laugh at the mental words you tell yourself.
Mate I’d love to come visit unity gym later this year and learn some stuff 🤘🏽 from QLD
Thanks for the kind words :) We actually sold Unity Gym and provide all our coaching via a mobile app. Which is why this video is filmed from my home office. If you want to learn more about the UMS and the app you can check it out here. unitygym.com Maybe we will host some workshops soon because we're getting a lot of enquiries about face to face training.
Another great video. Thank you!!!
Loving all your videos. Been sticking to them daily.
After we do a workout like this should we do static stretching straight after or even the day after?
So happy you're enjoying my videos! Best thing to do after a workout like this, is a 20 minute mobility routine.
This is Awesome Rad! 🙌🏾👏🏾👌🏾🧘🏾♂️💜
Thanks Eric :)
thank you that was a great video!!! please make more! 💞💪
Will do! Thanks for watching
I've been following the front split routine a couple of times a week for a few months as part of my training and now have my front splits at age 62! I think middle splits will be much harder but I'm motivated to try this. Great routines - thank you.
That's awesome Simon, great work!
I've been training middle splits for about 2 years and a half. I recently realized extending the knees completely and internally rotating the hips with the hips back and body straight was messing my left hip and the inside of my knees. Stuff like this is something I wish icame across to instead of doing " half splits" at like 60 percent effort just for maintaining.
Do you have any routines for dorsiflexion, my ankles are stubborn.
Yes, have a look on my shorts you'll find one
Thanks a lot for the video, this is is an amazing content, I'm also doing the beginner video as well, I have a question: In the first exercise, when we are driving the knees to the ground, should I contract resisting to the weights or I should pull my knees directly to the ground by forcing the glutes?
thanks for the love, really glad you like this :) The second option, contract those glutes hard AF
My hips don't allow me to go down beyond a certain point without an anterior pelvic rotation. Pretty sure most people are like that. Not sure how I'm supposed be straight up with my feet pointed forward.
It takes time bro. We have to remove the neural inhibitors that prevent flexibility and that can't be rushed. However, you're watching an intermediate middle splits workout. This beginner workout may be better for you czcams.com/video/3wt5W_aEUjs/video.html
@UnityGymOnline I've done that one too. The problem is the posterior pelvic tilt. If I do that I get bone on bone contact. It's just normal hip bone mechanics.
@Raeodor yes and no. You will always go deeper with an anterior tilt due to hip mechanics.
However we get a more targeted adductor stretch/strength when we train with a neutral pelvis (not a posterior tilt).
We use anterior tilt in later progressions.
17:09 so pancake-boxsplit-pancake x 10reps?
They're called straddle ups, yes 8-10
😮
thanks Dee
19:29 im started trying to get the frontsplit and middlesplit 5 days ago 😅🙈
Nice work, just take it easy and don't rush
@@UnityGymOnline im a really impatient guy so the "no rush" part is the hardest part 😅🙈
@kenespennerdal1488 that's the best way to get injured bro, be careful.
@@UnityGymOnline so, 2-3 times a week is enough?
@@kenespennerdal1488 for thus yes. There's lots of other things to be done for strength and flexibility
I can’t do the last exercise at all - even with the yoga blocks. Any alternative to build up to it? The angle between my legs is only about 90 deg. No where near the target 180
yeah this is an intermediate middle splits routine. You should definitely work on the beginner routine first czcams.com/video/3wt5W_aEUjs/video.html
Any plans on making an intermediate front split follow along? Ide make one myself but none is going to watch it lol
For sure, I'll do it sometime in the future.
All that is in our coaching app. This is just watered-down versions of what we have.
@@UnityGymOnline just an idea, maybe make a book. Amazon only has shitty books about flexibility except the old one from Thomas Kurz which is ok.
Thh
What’s the frequency of this workout in a week?
1-3 times a week. I personally do targeted flexibility on the same movements 2-3 times a week
hello sir i see your videos great job i have one problem my left side near quadratus lumborum muscles and i feel whole back pain more than two years still not solved issue I'm going daily gym workout starch body not feel batter can you plis give me advice what can i do plis help me
Sure thing, watch this video 😃 czcams.com/video/YFz8zcUoqKo/video.html
@@UnityGymOnline Thankyou so much god bless you
I am having trouble making any progress with my middle splits I'm 43 and have been trying but don't seem to be making any gains what could I be doing wrong? I'm trying a lot of your workouts but no luck am I pushing to hard or not enough maybe?
I couldn't say without looking at what you're doing, which is where coaching come into the picture. You could be pushing too hard. You could be not going full range of motion when you strength train, you could be not doing the techniques correctly, you could be not going to extreme end range when contracting your antagonist muscles ...
@@UnityGymOnline awesome thank you for the help mate 🙂 and knowing me I'm probably not doing it properly I'll have a rewatch and check what I'm doing is right otherwise I'll look at getting a coach. Once again thank you for the advice love ya videos awesome and easily explain what to do
You're welcome :)
Very Great content some people do not understand your hips help you perform. I emailed you on helping your business put your message out there if you are interested my guy :)
Hi Wilson, thanks for the kind words. We do all our marketing and communication internally thanks :)
@@UnityGymOnline no problem man your content is great keep it up👍.
If you ever change your mind I would love to spread your strong message 💪🏻
If I don’t get you results I work for you for free until I do guaranteed 💯
Would a leg stretch machine in conjunction with routine help to achieve the side splits ?
Maybe, those machines didn't work for me at all. Being forced into a range you can't control is dangerous.
@@UnityGymOnline thank you for the answer.
@@pantelis241 you're welcome :)