30 Minute Middle Split Flexibility Routine V2 (FOLLOW ALONG)
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- čas přidán 30. 06. 2024
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ORIGINAL FOLLOW ALONG: • 20 Minute Middle Split...
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This video shares a short middle split flexibility follow along routine for more beginner flexibility levels. It will target and develop flexibility in the glutes, adductors and of course that middle split position.
TIME STAMPS:
0:00 Introduction
0:45 Equipment
1:03 Warm-Up
4:50 Test Split
6:00 Piriformis Good Morning
9:20 Supine Tailor Pose
19:05 Horse Stance Slide Out
25:43 Retest Split
28:00 Outro
MUSIC BY:
www.epidemicsound.com/
See you in the next video! - Jak na to + styl
The initial glute activation and stretching made the middle split stretch much more comfortable than usually. Thank you!
Great to hear!
I was waiting for you to film a video on this!!! Over the years I have tried a lot of youtubers flexibility routine videos, yours have been the only ones that i could be consistent with. You know what your are doing and I appreciate the effort you put in ❤️
I absolutely agree with you! Tom is so awesome and I can stay even more consistent with him than with Sascha Huber. Greetings from Germany 😉✌🏾
I agree I tried people like anna and erica but i just can't improve for some reason, but this really really helped I recommend it if you are trying to get your middle splits ❤🙏🏻🙌🏻
idk why but i decided to learn the middle split.
you are my goto guy bc you seem to have such a wholesome approach. fixing a lot of issues along the way to a healthy middle split. i feel like you deliver so much theoretical knowledge about my body and u dont even seem to try. thank you.
and thank you for putting out another routine.
Tom, the explanations you have in your videos really help. My flexibility has improved much more quickly following your routines than others I've found on CZcams. Thank you!
i am gleaming with joy rn. i watch a lot of yoga stretches, split training and even your 20 min middle split but i always felt that my left knee is not aligning with my right one. i feel the pain so i was so scared to fully get down on my middle split. but this!! especially the horse stance helps me position my left knee. im 2 inches away before my inner thigh touches the mat.
This is the most comfortably open my hips have ever felt🙌 Your stretching routine has really helped me to progress in my yoga practice. Thank You!
Great to see you back with another middle split follow along, hope your recovery is going well!
Thank you Tom, your stretches are very unique! I really appreciate your work. Thank you!!
I've been working on the middle split for about 6 months with different instructors. This routine is definitely a lot more comfortable than the others. & rewarding too! It's bringing back my confidence. Thank you!
always appreciate your classes! thank you!
I've always loved your videos. Your knowledge has taken me very far on my journey and I thank you xx
Thanks for this video, I have definitely learned much from this one, I will keep training.
This video was awesome and super helpful! Thank you making and sharing 🙏🏻🙌🏻
This is what I was looking for to get my press to handstand ready!🤸💪 TY, Tom
Wuuhuuu a new one! This is what my legs needed!
Helped me a lot!! Thank you!!
Second time doing this. Felt great !
Thanks Tom, the pigeon stretch made the splits much comfortable.
Thank you Tom. Great combination of elevated pigeon and the tailor pose ... could improve a lot
Already have my middle splits, but I love this routine.
Really enjoyed this
I am only 157cms tall so I modified with a low sitting sofa for the pigeon stretch, really effective! Thanks Tom!
thank you Tom!!! 💪💕
Thank you, Tom 🙏🏾
I think that you are amazing! I can't wait to start doing your routines!!!!!! I have a question: Do you have any adductor stretch routines?
Man this is it lol. i will do every day every day... Thanks
thank you!!!
Hi Tom, thanks for your work
Thanks Tom! 🙌🏾👏🏾👌🏾🧘🏾♂️🙏🏽
Love you Tooom !!! Thanks
That was a killer routine 😁😁😁
The confidence I have going into the split is amazing after these stretches. I actually feel the stretch and not the pain. Excellent
Pls do a tennis stretching routine 🙃it will really help me out 👍🏻
Ooo! I like the time stamps.
Awesome 🏵️🔥🙏
Hi Tom, thanks for the videos! I have limited time (based on my recovery speed, and I am also doing the Gymnastic Bodies program as well as a bit of varied cardio) and can only really do one session a week of either pancake or middle splits. I need considerable improvement with both of these movements. Just wondering what you would consider a higher priority? I am leaning towards pancake given my considerable discomfort in both the pancake and butterfly/tailor positions.
Thanks a lot for this tom! i watched all the videos in the playlist, good to see your progression and refining the exercises over the years! one question, how does the elevated glute stretch you did at the beginning affect the middle split training? what is the purpose behind it? will start my middle split training from now on! Thanks🤗
pulls the femur back in the socket and helps line up the hips for less resistance i could be wrong tho
Tom ~
I love how easy to follow your videos are. Its not easy to gain flexibility but you make it seam easy by following your routines. I love them ! Great work you do !
Question.. I do crossfit 4 some times 5 days a week, my lower back its always so tight doing you routines help what do you recommend I focus the most for mobility, also internal external rotation? Lower back, hamstring and hip flexor's are the areas that I have more trouble with. Also I come to realize the position of the pelvis ( contrating foward) has a lot to do to prevent that thigness on lower back.. I don't know if this makes sense? Please want to hear an advise kindly 😊
Thank you so much,
Selmia
Thanks for the great video! Do you think training this consistently would help with straddle front lever and straddle planche progress?
100%, it’s why I started improving this range
Hey! love the routine, how often can i do it??
Hello sir an important question do we need to keep knees lock during the splits and pancake
Day 1
You should do a reviewing your clips video again
Hey tom can u please tell me what should i try 1st? Front split or middle split?
Hi, thanks for this awesome follow along, as usual high quality content, also I have a question does acquiring middle Split automatically offers the pancake or we need another update of the pancake routine ;)?
Does he have any video about shoulders? I had double frozen shoulder started 5 years ago
Andc still not correct movement and stiff.
in the morning it hurts
Hey tom big fan keep it up .and also would it be okay or effective to work on multiple flexibilities at the same time
definitely, all the follow alongs are quite chilled but you need be specific if you want specific progress
About the full split position. Why not open the legs upwards than that ankle bending motion. I don't no the correct term but I do the open upwards one because each time I try it the way you do it hurts and feel like I would break my ankles
Van Dam style!!! :)
I always seem to feel it in my knees the most
Hi Tom, great video! I’m curious can training middle splits help carry over to a pancake?
I don’t have wide straddle mobility at all, and I get a pinching feeling in the side of my hip. Also, when I practice pancake even on an elevated surface I feel like I’m not getting over my hips enough, although if I’m doing pike stretches I feel like I have a solid hip hinge (I think that’s the term). Can you offer any tips?
Middle split training does topically not carry over to pancake mobility. Although pancake mobility carries over to splits. You might wanna try stride stance romanian deadlifts. Alternatively you could train hip hinges while standing in the straddle
I found this splits way easier than front splits. Front splits were always hard.
🙏🏾
can you please fix the moss stick in the monstera pot.
Something is so tight that when I do the pigeon it popped my knee. I've been terrified ever since Is there any alternative like hugging the leg I could do until it gets more loose
♥️
Hey Tom, thanks for the video
Question: should I pair this with the previous middle split video or graduate to this one all together?
This one is slightly more beginner I think
@@BodyweightWarrior Thank you so much for your reply!!! The other video got me really far in my progression!! Thanks for that! I will continue to do that until I reach my full split! Thanks so much!
I have a question, if i usually train more strength/hypertrophy focused, is it a good idea to leave something like this for rest days, do it on days where i train but at a different time, or how would you go about it?
There’s some videos on it, though he seems to integrate it into the day the muscles are being used, though I used to do flex and mobility on rest days! I’m not a genius btw just thought it might help you on your journey!
Tom is a giant
"Hobble like an old man"
I did that stretch perfectly
Tom! I have been using your channel for over a year now and the progress I've made is phenomenal. One video I would love to see is a mobility/stretching video specifically for crossfit athletes.
how often should we do this 3 times a week?
haha so i can go down on the horse slides but can't really get up, is that an arm, core or leg "problem"?
Hii Tom
What should i do with pain on the sides of my knees. It kinda hurts when i'm in my split, thanks :)
Same here but it's just a nerve irritation and the more you focus on it during the splits the more you tense it (hence the pain). Make sure when you slide from the horse stance you keep the position and not try to rotate your knee and relax into it. Best case scenario is stop and deal with it first (some simple easy youtube exercises bring relief to it quickly as well as some ice for 5min or more)
What brand are your shorts
Bruh... Help me out please... Does squats hamper your splits... I wanna take 100 squats per day challenge besides split challenge
I ❤️ you
Tom taking someone out on a date: "gonna start this out with some hip swivels"
Can we point our toes up during the splits? Wouldn't it help in external rotation?
definitely! It's much down to what feels good for you
Minute 22.40 I can totally feel your pain hahah🤣
Hey Tom! Would you say it's ok to work on both front and middle splits simultaneously, or is it best to focus on just one in order to make more progress? I remember your video warning against pursuing "competing" goals, and wanted to know what your thoughts were on the splits. Thanks!
If you have time, go both. IMHO.
Adaptation to the high demand of training both middle and front splits will be challenging. Much of that will come down to the intensity and recovery. You could. But whether you should is another story.
If we entertained the idea of doing both. You'll have to play around with programming for sets, reps, rest time, days per week, weeks per mesocycle, sleep, nutrition, stress, lifestyle, and so on. It takes longer to get there as opposed to maintaining the ability to do splits. But patience will win out every time.
Personal example... I'm training side splits, pancakes, and supinated shoulder flexion ROM. A second round of each, and then a full day of REST. Walking after meals helps with nutrient partitioning and active recovery. Sleep could be better as ending the day around 1:00 AM isn't helping. There have been sporadic days, weeks even, of no exercise and rest only. That's more of life getting in the way than anything. Otherwise, on the whole, incremental progress is being made.
@@isaacwinters6954 good advice
Both is fine 💪
I separate them and train each 3 days a week. Works well for me
Anyone who struggles with the Piriformis Stretch can perform with an Incline Bench
Hei got an important question. I started middle splits and i can already do them, and few days ago i started the split where one leg goes to the back and the other one at the front. After these i started getting some lower back pains and i stopped. Is this normal? Could you please make a video about splits and lower back pains? I googled a little and it says its normal in dancers (im not a dancer) but i would like to hear from an expert. Thanks tom!
Hi Daljit, you're attempting what's called the Front Splits. If you're getting lower back pain it's probably due to arching excessively. I would suggest doing some hip flexor stretches where you focus on activating the glutes, engaging posterior pelvic tilt, and not over-stretching the hip flexor. It's also a good idea to work on static standing straight leg raises to build up the strength in your hip flexors, I believe Tom has plenty of videos on the Front Splits on his channel so shouldn't be hard to find the advice!
But the lower back pain is definitely something to work on, don't just suffer through it if it happens every time you stretch. Find what needs to be strengthened, and 99% of the time it's poor glute activation and weak, tight hip flexors.
@@davidpardy hi!! Wow thanks for the reply! Ok i got that! So i will focus on the hip flexors and see more videos tom has to overcome this part of the process 🤣😁. This community is really nice, im so happy someone replied me! Thanks and have a great day!! 🥰
@@daljitsrkg all good! Happy to help!
2023-3-25 attempted
Can a person do this routine everyday? Been stretching for 1.5 years and really want to achieve the side splits in 6 months 👍
I don't think it is a good idea to do it every day, but I am no expert just thinking stretching the same muscles intensely every day is no good.
@@cic789 yeah i was doing side split everyday for 1 year but i dont get middle split now i am doing middle split exercise per 3 day let see what happen
Tom would you recommend this for beginners? Or is too much volume. My flexibility is pretty bad
More beginner but not basic. Providing pigeon was ok then can give this a go no problem
@@BodyweightWarrior Do you maybe have a video on your channel that you would recommend to absolute beginners looking to get into a front split? Thanks for the help.
@@user-sv9ye1rn3j check the last front split follow along. I recommend getting hands to floor pike first
P a i n
Painful but helpful
Has your own flexibility continued to improve?
What happened to the strength and flexibility weight / calisthenics training ?!
Working through a couple of injuries (see latest planche video). Probably 4 weeks until that returns
@@BodyweightWarrior the ultimate guide to strength and flexibility
Atg split squat
45 degree back extension
Front squat
Sumo deadlift
Hanging leg raises
Over head press
Dead hang pull ups
Dips
Face pulls
Windshield wipers
@@mattc4266 front squat is overrated unless you need it for sports specific stuff.
@@LarsRyeJeppesen I said for mobility and it’s great cause it require more ankle wrist and thoracic mobility
@@BodyweightWarrior hope you recover well bro
i've basically accepted my hamstrings will never be flexible, but i go at it anyway
Worrying about your shorts the whole time 😂
I don't think my gooch is that flexible
Tried listening to this with headphones. You need to do a V3, where you don't snuffle into the mic so much, also remove all the crap small talk