I love this guy. Excellent teacher.

@UnityGymOnline

29 күн бұрын

Thank you Kyle, that's very kind of you

I've been following these programs for over 2 years now and I would *highly* recommend them to anyone at any fitness/flexibility level.

@UnityGymOnline

Жыл бұрын

You're a legend Vinny :)

Cheers for the link, ozzie. Another great vid.

as always 🔥🔥🔥

amazing !! that was so helpful 💞💪 thank you!!!

@UnityGymOnline

Жыл бұрын

You're very welcome, thanks for watching and commenting

Love love love it, you guys ROCK!! Thanks a million 😁

@UnityGymOnline

Жыл бұрын

You're welcome, thanks so much for all the love ❤❤

So well explained!

@UnityGymOnline

Жыл бұрын

thank you very much, I'm glad to hear that. Sometimes I wonder if I talk too much 😁

just awesome!! Thanks pal

@UnityGymOnline

Жыл бұрын

you're welcome, thanks so much for watching and commenting :)

Thank you for your great video!

@UnityGymOnline

4 ай бұрын

You're welcome, thanks for commenting.

Incredible video...beautiful form...🔥🔥🔥

@UnityGymOnline

6 ай бұрын

Thank you very much

Amazing stretching workout! I trust you completely for this procedure!❤

@UnityGymOnline

7 ай бұрын

Thank you, I appreciate the comment

Great routine (once again) !!! I get much deeper into my front splits after doing this. Thank you!

@UnityGymOnline

Жыл бұрын

Thanks for the love :)

That last stretch was gruesome, thank you!

@UnityGymOnline

5 ай бұрын

You're welcome, thank you for watching and commenting 😃

Good stuff.

@UnityGymOnline

Жыл бұрын

Thanks Adam

Please do more follow alongs

@UnityGymOnline

Жыл бұрын

sure thing

Great routine I’ve been practicing 3-4 days a week

@UnityGymOnline

6 ай бұрын

Nice work, really happy you enjoy the routine

Extremely helpful routine!

@UnityGymOnline

8 ай бұрын

Thank you, glad you like it 😃

This actually works insanely well people.. started 5 days ago and have done this every morning for 5 days now + some chill streching in the evening. Frontsplit Day 1: 50cm from the ground. Frontsplit Day 5: 21cm from the ground 😲 yes i'm serious 😁

@UnityGymOnline

Жыл бұрын

Wow well done mate!

Awesome routine! Will be there an intermediate video for front splits? I know you have both a beginner and intermediate video for the middle splits...

@UnityGymOnline

5 ай бұрын

Thank you, I'm not planning on making any new flexibility routines this year sorry. It's all in the UMS Tribe Membership

Great videos am starting to use them to regain flexibility lost over years just a question if I am doing the side and front splits routine would I do them one after another or on separate days

@UnityGymOnline

Жыл бұрын

thanks for the feedback. DO them on separate days :)

Goldmine as always. Hope you get the millions of view you deserve.

@UnityGymOnline

Жыл бұрын

thank you very much :)

I'm gonna tell my story After 4 years spent in cadet military corps I decided to go back to civil life, and a couple of months after arriving home i signed up for Taekwondo And as you might know it requires a lot of flexibility so i train REALLY hard just like i did in the military But things wouldn't work out and i got 1 major and 4 minor injuries while stretching in only 7 months of training.. So after all i was fed up, i couldn't understand what i should do to get higher and stronger kicks So i quit And started to hit weights It'd been for 7 months after i got a serious injury (which happened 2 weeks ago), i did 95kg squat 8 times although my maximum was 85*6 but that day i felt like God so i decided to risk.. And now i can't really do more than 60 push-ups without a head ache, and i can't hit weights at all So the only option is stretching Although my previous stretching experience was pretty bad i decided to try again and.. this time I got same results as in those 7 months but IN A 1.5 WEEK, and i fell in love with stretching to be honest.. and all with these videos So thank you very much for these videos and your channel, keep going Cheers!

@UnityGymOnline

Жыл бұрын

you're welcome! I'm really glad you like them. Don't give up on weights or flexibility. But the military style of training doesn't work long term, I know as I was an Infantry soldier for 4 years. Check this video about my story with life changing injuries I sustained whilst on deployment kzread.info/dash/bejne/h4xl2tZ-dNfLfsY.html

Hi! I enjoy your videos and have just started with the middle split training: thanks 🙏🏽 Question about this one: do you also recommend practising once or twice a week with a 72h interval?

@UnityGymOnline

4 ай бұрын

Yes I do 😃 you need to recovery from flexibility work

@relationalempowerment

4 ай бұрын

Thanks 🙏🏽

This routine is super effective thank you! I have a question though When I do the compression lifts at the beginning I feel it much more in my abs and I can barely get my legs off the floor😂 even though I have quite good flexibility.. Is there some modification I could do to make me feel it in the legs?

@UnityGymOnline

Жыл бұрын

You're feeling it in the weak link, so your abs will strengthen soon enough. Try pointing your toes and keeping your knees locked straight. If that doesn't work try one leg at a time

10:05 The bending and straightening really hurts my knee. I’ve had several knee surgeries so this concerns me. Can you recommend a way to do this without stressing the knee on outstretched leg ?

@UnityGymOnline

5 ай бұрын

You have to back to stretch off. If you've had knee surgery, then that's always going to be the weak link for you

I have a doubt. Can I do the front split or middle split routine after the gym workout?

@UnityGymOnline

3 ай бұрын

Yes you can

Hello sir. I have 2 questions. 1. Should i do my front splits first then middle splits? 2. When i perform my middle splits i feel pain on the outer side of the knee what should i do?

@UnityGymOnline

Жыл бұрын

I recommend doing separate workouts for front splits and middle splits. That's not a short answer, but likely you need to build active strength during the middle splits, you're probably pushing too far passively to try and force progression. Don't rush, never work with pain, allow the flexibility to come. Try this routine and see how you go kzread.info/dash/bejne/Zauol7mYkai7mtY.html

Thanks for the great video. Can i do this everyday, or do i take a 48h break within sessions! Thanks

@UnityGymOnline

6 ай бұрын

You're welcome. 48 hour break. Still gotta work on middle splits, shoulder flexion and extension, and hip and shoukder ER and IR

@edaniel927

6 ай бұрын

@@UnityGymOnline thanks mate 🙏

I wonder how long the window is after the contractions before the stretch reflexes starts kicking in again?

@UnityGymOnline

Жыл бұрын

couldn't tell you, but the method works :)

Is it necessary to warm up before flexibility trainning?

@UnityGymOnline

7 ай бұрын

Yeah it's good to do a 5 minute warm up

😮

@UnityGymOnline

Жыл бұрын

Thanks Dee :)

I cramp in the quads on that first exercise. Is that a normal place to get it? Cheers

@UnityGymOnline

Жыл бұрын

Yep, cramps are normal. Just keep working through it, back off a little and get the volume in. The next session you won't cramp as badly. Let me know how you go, keep me up to date.

How often should I do this routine?

@UnityGymOnline

Жыл бұрын

Depends on your goals. You could do it 3 times a week, but you have to consider everything else you want to work on and create a realistic plan

can you do these before playing basketball?

@UnityGymOnline

Жыл бұрын

You can but I wouldn't recommend it. Before basketball you want to do mobility exercises, jumping warm ups, direction changing warm ups, wrist and shoulder positioning/muscle activation.

@UnityGymOnline

Жыл бұрын

Warm ups need to be sports specific. But this is what a lower body mobility warm up would look like for weights or stretching. kzread.info/dash/bejne/eZV3y9OqdZa_d5M.html

Quick question please: would it make sense, whilst training the Hip-Flexors (first exercise in the video) to have feet in dorsal extension, so that all of the anterior chain is contracted, whilst the posterior beng lengthened?

@UnityGymOnline

10 ай бұрын

that's called plantar flexion ;) and in this routine I'm intentionally using dorsi flexion to target the hip flexors and not get a more general anterior chain stretch. There are different exercises I use for that :)

@tubeur000

10 ай бұрын

Thanks very much for your great resources! Indeed you are executing the exercise in the plantar flexion, hence was my question, what if it were to be in dorsal extension* (also called dorsi flex) of the foot, which you so kindly already answered :) PS: got your 20 minutes flexibility routine and looking forward to advanced program already. Cheers from Berlin!

Thanks for sharing.. how many times per week should one do this routine? 🙏

@UnityGymOnline

Жыл бұрын

You could do this 3 times a week as long as you don't push yourself to anything that resembles pain. But you also have to consider flexibility in the rest of the body too ... and you MUST train strength, don't get caught in the flexibility rabbit hole.

What if you can't sit up straight or bend forward for the first one (leg lifts)? Do you recommend to bend the knees?

@UnityGymOnline

5 ай бұрын

I have a regression. But it's tough to explain. You need to see it. It's part of the flexibility masterclass. You sit on a bench lift your knee, then extend your knee for reps

What is your RPE when doing the flexibility work? Are they maximal contractions or more like 85-90%?

@UnityGymOnline

Жыл бұрын

The contractions are absolute MAX effort! You only get the desired result of 'hacking' the nervous system with a max effort contraction. Often people experience muscle cramps the first few times they try this. Really go for it! It's a safe exercise. This is very different to the other stretches. They are done in a way where you feel a good stretch, but you must be aware to not push yourself to the point of pain.

@sealsmr

Жыл бұрын

@@UnityGymOnline Thanks for the information! Really enjoy it!

@UnityGymOnline

Жыл бұрын

@@sealsmr you're welcome

how often a week could i do this stretch ? i know im a year late watching this video but im very intrested

@UnityGymOnline

19 күн бұрын

2-3 times a week is good. It doesn't matter if you watch this video in 10 years, it will still be relevant and effective.

In your middle splits video you say to only do it twice a week with a 72 hour break between each routine, is that the same for this front split routine?

@UnityGymOnline

Жыл бұрын

you can do either of these routines 2-3 times a week. I just say 2 times with 72 hours rest because most folks go too hard to start with and hurt themselves :)

@StephenCullum

Жыл бұрын

@@UnityGymOnline Awesome! Thanks for the info. Great videos btw! Just did my first set of each routine yesterday and saw marked improvement in both middle and front splits. Can't wait to see where I'm at in a month :)

@UnityGymOnline

Жыл бұрын

@@StephenCullum awesome mate! That's the idea with everything we program. Make it super efficient so it actually gets done! Keep me posted, let me know how you're getting on. And keep an eye out for the shoulder flexibility routine I'll post soon :)

I can't tuck my toes under to do the hip flexor part. Any suggestions?

@UnityGymOnline

11 ай бұрын

Great question! If you're having trouble tucking your toes under for the hip flexor part, a little work on the muscles in your lower leg and foot might help. One method you could try is trigger point release, which involves applying direct pressure to specific points on the muscles to help relieve tension and improve flexibility. For your situation, you might want to focus on your calves and the soles of your feet. You can use a foam roller or a tennis ball for this. Just gently roll the ball or foam roller over these areas, pausing on any spots that feel particularly tight or sensitive. This can help to loosen up the muscles and make it easier for you to tuck your toes. I plan on covering more about this in future videos, so keep an eye out. But for now, give this a shot and let me know how you go! Keep up the good work, and remember, every step you take towards improvement counts! 💪😊

Is it okay to do these exercises every single day?? Im not hurting myself right?

@UnityGymOnline

6 ай бұрын

I would do every second day. You can over do it

@anfeldriss3871

6 ай бұрын

@@UnityGymOnline thank you so much

@UnityGymOnline

6 ай бұрын

@@anfeldriss3871you're welcome, thanks for watching and commenting :)

Hey Rad! How many times a week will you recommend doing this routine?

@UnityGymOnline

8 ай бұрын

2-3 times a week :) There's a lot of other muscles and movements we need to work on too. So we have to fit it all in

@karlajimenez3200

8 ай бұрын

@@UnityGymOnline you are righttt!! Thank youu

@UnityGymOnline

8 ай бұрын

@@karlajimenez3200 you're welcome, I'm glad you enjoyed my video

@karlajimenez3200

8 ай бұрын

@@UnityGymOnline I really appreciate all the content you give, it has help me a lot! Is full of value

Hey sir, i have a question, may i stretch with less than 72hrs break between my stretching sessions? I do want to stretch more but not sure if it's effective

@UnityGymOnline

Жыл бұрын

Definitely. You could do this with 48 hours rest, it's just for absolute beginners I recommend a bit more rest

@yourdream28

Жыл бұрын

@@UnityGymOnline appreciate that, thanks

@UnityGymOnline

Жыл бұрын

@@yourdream28 you're welcome

You generally have good info, but splits are not your specialty, regardless of not having warmed up. Seated toe pikes are great for hip flexor strength, but do not open hamstrings much--proper standing forward fold and your Jefferson curls are more effective. As for the quad lunges with the wall assist, the upper body should be engaged, hands on bent knee pushing torso upright and back body towards or against the wall as much a possible, depressing the shoulders--avoid crunching up the neck, the cervical spine should be erect and long. My recommendation and what I found the most effective is standing splits with or without a wall assist which is more dynamic. In any flexibility training: long, deep breathing, concentration and consistency. Should be done after light cardio when muscles are warmed up, or I like to stretch between reps to rest up before next set and at the end to cool down.

@UnityGymOnline

Жыл бұрын

hi JH, thanks for sharing your feedback. Although I disagree with you. Before I get into this I'm curious, what are your qualifications and experience? I'll talk you through the reason why the seated pike compression lifts are so effective at building hamstring flexibility. There are two major nervous system (security) mechanisms involved in the process of flexibility development that you must understand. Each includes neurons that communicate with muscles, and the muscles communicating back to your nervous system to: Ensure your limbs don't stretch too far and cause an injury Ensure you don't lift too much weight and cause an injury Most protocols will help improve your flexibility over a duration of weeks and months. But the second security mechanism, of making sure that you don't overload muscles with excessive weight, can be “hacked” to increase your flexibility within a few seconds! So let's talk about that second security mechanism and how I'm using it so effectively with the pike compression lifts. At the end of each muscle, you have tendons that join muscle to bone, and there are neurons closely associated with those tendons called Golgi tendon organs or GTOs. These GTOs are sensory neurons that sense how much load is on a ‌muscle. If you lift a heavy weight, these neurons fire to send a signal back to your spinal cord and brain. And these sensory neurons can shut down motor neurons to prevent the contraction of a ‌muscle. For example, if you attempt to pick up a weight that is much too heavy, your GTOs shut down the motor neurons, making the muscle contraction impossible. In summary, we have a mechanism that senses stretch and can determine if a stretch is excessive. And if so, activates the contraction of muscles to limit flexibility. And we have a second mechanism that senses excessive load and will shut down your motor neuron's ability to contract muscles, so that you avoid lifting a dangerous weight. Both‌ are protective by nature, but we can also leverage them safely in order to increase your flexibility. Ok back to the pike compression lifts ... the idea is two fold: 1. end range antagonistic muscle (hip flexor) contractions make it very hard to contract the hamstrings allowing more flexibility 2. we are intentionally triggering the GTOs function to shut down muscle contractions and 'hack' the nervous system for flexibility gains Standing forward fold and Jefferson curls are good tools for hamstring flexibility, they are both used in my UMS programming. But you don't seem to understand the purpose of antagonistic muscle contractions I listed above. It's not a matter of one or the other, using both methods together is far superior to what you're suggesting. Plus, this is a beginner stretching routine. I've chosen exercises that are simple for a beginner to wrap their head around. Although Jefferson curls are an awesome exercise, there are contraindications that would not make them ideal for a lot of beginners. Your cues for the 'quad lunges with wall assist' as you call them are not incorrect, but you seem disconnected from what a beginner needs. I've been a coach since 1998 and learned a long time ago that you can only give a few instructions to a beginner without overwhelming them and dis-empowering them. So I stand by my cues for these exercises. I have decades of evidence that they produce exceptional results in thousands of people around the world. As people progress with their training, I introduce new cues and concepts to further their development. That's how good coaching works. Recommending a standing split or as we call it, an active split is not bad for a beginner. We use that in phase 1 of our programming. However a standing split is not a dynamic movement. I'll fill you in on the difference between static and dynamic stretching so that you can learn something here. A 'standing split' is a static stretch because the limbs are not moving during the exercise. It is also a loaded stretch as the muscles are dealing with load and forced to isometrically contract during the stretch. Dynamic stretching is when the limbs move during the exercise hence the word dynamic. An example of dynamic stretching would be an axe kick in martial arts. Dynamic stretching has it's place and is effective, but you don't seem to understand what it is. Before you criticise another fitness professional I recommend educating yourself to a higher level. I presume you have some experience training yourself, you seem to know the 'what' and 'how' parts pretty well, but you're lacking the 'why' ... which is what separates a good coach from an amateur. What you've said here is not sound advice for a beginner and lacks programming knowledge.