A fantastic workout and science clearly explained. Your channel is very underated. You have a method that clearly demonstrates progression and ability to achieve goals. Unlike so many other you tube videos I have seen which simply recommend sitting in front or middlesplits. I rarely leave comments but if anybody reads this and is serious about achieving their middle splits then look no further.
Thanks a lot Rocco, I really appreciate your kind words. And I agree with you 100% I think a LOT of TH-camrs are completely disconnected with what it's like trying to get flexible as an adult in their 40s, 50s, 60s or 70s I see a lot of people barely 30 who are uber flexible giving the kind of advice you just talked about. It just doesn't work for most of us. Thanks Again Rocco, keep me updated on your progress :)
1:35 to skip the intro. 17:50 As someone who's done martial arts for nearly 2 decades and noticed losing flexibility in the past 3 years (just turned 30), following this ONCE made me realize I don't think I've really lost the flex. My queen size bed frame has 2 pillars on the ends that are about 4 inches wide. My feet could barely cross the inside of the pillars. This 1 workout made them slip just PAST THE OUTSIDE of both pillars and I desperately need to by a carpet to put on my wood floor when doing this! The "pissing dog" (great name!) technique is something I hadn't tried before.
That's awesome! It's incredible how quickly the results come when you apply these principles. If you want to learn more about these modern methods of flexibility click that link in the description of this video. I made a 3 part video series explaining it all.
@@UnityGymOnline Thanks to you I have also added “cramp city” to my lexicon, haha. I am 6-7 routines in and the results are shocking! I was only able to go about 70 degrees initially and now I am probably 120 degrees! Thanks, Coach!!
@@bretfunk wow how good is that! What are you doing for strength training? I actually do upper body strength training and middle splits in the same workout. This video shows how I do it if you're interested th-cam.com/video/apglyIQSjhI/w-d-xo.html
I can already do my side splits but I've always really struggled with middle splits. This routine even after one go has brought me closer to it than I've ever been. I'm really excited to continue. Thanks so much for the great explanation as you go
The point you talked about at 19:57 is absolutely GOLD. I've been training for years, implementing stretches and everything but I kept struggling with my progression due to the damage and a variety of injuries, how I basically kept sabotaging myself despite dozens of MMA trainings per month, you're the first person that talked about this, thank you!
I cannot overstate how much this video has blown my mind, without going too much into my story, basically what you have shared here is life changing for me! I just checked your channel and you have sooo many vids talking about this nervous system link but I guess we don't know what we don't know. Im just glad I chose your middle split stretching routine vid. Thank you!
Thank you very much! If you like that, you should check out my flexibility blueprint, it has WAY better info on flexibility than this video. To get the Flexibility Blueprint just use this link: trial.unitygym.com/flexibility
I am a 42 year old female who returned to ballet after 20 years. I have been training and performing with a small company for the last 2 years. I am very strong, have gotten my ballet muscles back, I lift weights, run, etc. The weak point is my flexibility. It's like it never existed, lol!! I am making very little progress in that regard. I am going to start this program and check back in to hopefully report that it works!!
From what I see from all these various videos on youtube to get the front and middle split it is basically like strength training like a workout for real.
Taekwondo was my first martial art and I could kick over my shoulder and do over splits. But that was over 25 years ago and I want it back! I'm thinking about starting Capoeira soon but you need a lot of flexibility for it. I wanna try your beginner routine and hopefully get my splits back before going in. I never thought about strength training in splits positions for splits but it makes sense.
Fantastic routine. I've already benefited from your uploads in the past but I'll now include this one into my gym workouts. As you said, once or twice maximum is the advise I picked up from your past uploads. I'm a 50yr old who still practices thai boxing so this complements what I enjoy big time. Following your uploads and guidance had been a game changer so once again a big thanks.
I love it so much. Your explanation of why what you do works and your encouragement like come on and work for it really help me and in my busy schedule it's manageable and so effective!! Thank you so much!!! ❤️
and if you need more advanced than that, then it's best to join the UMS Tribe Membership to get the full flexibility masterclass with 6 phases of programming.
I can’t wait to try this tomorrow! I’m nearly 40 and my kicks are laughable. I just joined a martial arts studio two weeks ago and I’m working on my poor flexibility daily.
Thanks for the video! I have a question: What should you do in between sessions (i.e. during those 72+ hours)? Should we do static stretching for middle splits? Or just rest?
Hey Andrew, sorry for the late reply. You should work all the other areas of your body, for example the front splits. Check out this front splits routine I just posted th-cam.com/video/PSeSBKIMktE/w-d-xo.html
I find this video just now and im at work i do them on my break and when the manager isnt around when i get home today im doing these thank you do you have any other videos the continuing of this
you're welcome Robert! Keep an eye out for the 2023 flexibility blueprint. Dropping on the 17th Sept 7pm PST ... free training that will teach you SO much about flexibility, specific to you.
Hey Rad, love your content! Thank you so much for putting together a video like this 🙏🏼 I did have a question however. I squat and work out my lower body, never had any knee issues. I can squat low comfortably and lay in a lightning bolt position with my knees free of pain. However, in the final bit of this flexibility workout, where you're supposed to squeeze your legs toward the floor together, I get pain in my knees or at least one of them. Is this something people you train have experienced? I don't think I have weak knees so maybe I am missing something? I'd love to hear your thoughts. Take care and thanks again for all the amazing content!!
This is a really common issue people face when working active middle splits. The knees don't like lateral pressure so the first thing to note is that you have to take it carefully. You can play around with foot angle. Turning the toes outward will externally rotate the hip and the pressure on the knees will com from more of a frontal angle. If you still experience pain then you will need to back off and not go so deep into the splits. We're only as strong as our weakest link. So it's our job to identify our weak links and then strengthen them. The mistake so many people make is that once identified, they still train their strongest links. Which of course, puts an unmanageable load on the weak link leading to injury. If you're smart, you turn your weak links into strengths. Repeat that process as many times as is necessary and soon you will be capable of great feats of strength and flexibility.
I had the same issue with my left knee. I bend my knees a bit now and I don't get any pain but I don't have the middle splits yet. I'm flexible for my age but not like these ppl we see on YT, not even close.
Amazing information in this video 🎉. Thank you for putting this together. I’ve never heard it explained this way. After year of martial arts myself and struggling with flexibility I’m really looking forward to seeing how this goes.
Short and sweet! I think I might be overtraining my splits after watching this video, I'll try this one for couple months to see how it goes, do you warm up before this routine? Thanks
You can warm up with 1 to 2 minutes of high intensity cardio. But the routine works at a nice pace to warm up before doing the actual splits work at the end. I'll make some progressed routines soon 😃
Thanks for all the hard work you have put in for these videos. I am 44 years old and have been training in Taekwondo for the last 4 years (expecting to test for my black belt this mid year). I have a goal of achieving the full splits before the test. I started doing specific stretches for this since early Jan. I have become fairly flexible due to the Taekwondo training and a few days back was able to do a full split frog pose. However, for the middle split I am still about 75% into the stretch. Would you say I am on the right path and just need to be more patient?
hey thanks for the praise, I appreciate it. I couldn't tell you if you're on the right path without seeing what you're doing. But I can tell you this. We have a LOT of TKD practitioners in our app. All of them came to us because they weren't able to get flexible enough from TKD alone, and all of them have made huge progress in a short time with our UMS (unify movement system). I have 15 years experience in Kung Fu and I got better results in 6 months of practicing the modern methods of stretching that I now teach. Personally, I think traditional martial arts is way behind when it comes to stretching. Because most 'masters' started training when they were kids, and as a kid you can get flexible very easily, just by sitting in a stretch for a few minutes a day and withing several months you'll be doing the splits. Then their flexibility is reinforced over a lifetime of high kicks etc. That simply does not work for adults, and it never will. So based on my experience, I would say that you are probably not on the right track. But there's no way I could say for sure.
@@UnityGymOnline Thanks for the quick reply. What you are saying does make lot of sense to me and that's the primary reason I was searching on good stretching routines and landed on your page. Regarding the right path, not sure how I missed to mention that now I am on the path of your beginner middle split stretching routine & hopefully graduate to the intermediate routine after a few months.
@@AB-jy1bx ok, now I have more context ;) Then yes, you're on the right path! Just don't try to force progress. If you're in pain in your next session and you can't stretch as far as you did last time, it means you pushed too hard. Someone like you will benefit from 3 of these workouts a week with 48 hours rest between sessions
Great routine, going to be doing this for a few months. Is there anything else I can add in on the off days to improve middle splits without causing injuries?
Brother, this workout has been my physio for the past 6 months for an over 20+ years injury ... Thank you doesn't cover it. I'm so much healthier I can almost do the intermission squats like you do. Is there a follow up from here or should I stick with this? Extremely happy and thankful either way. Hope you're doing well. Thanks again.
So happy I could help! What injury did you have? This is a progression from this routine th-cam.com/video/f4btGAVWWsg/w-d-xo.htmlsi=PKutJG18hdo1hkWg And if you want a complete program for the whole body, come and try my online personal training. It's only $1.75/day unitygym.com
Thanks Utility Gym This video is so valuable. I loved everything single moment. I did this work out just now as my current flexibility level is just non- existence. Looking forward to my 2nd session. My glutes are constantly sore and tight. I find foam rolling does help to temporarily alleviate the pain. So was a challenge. I feel so good. Do you have any videos on how I can increase hamstring flexibility. I'm trying to work on my standing pike. I can just about touch my toes, but I feel I am not progressing further. I am stretching every other day . TIA 👍🏽
Fantastic video! Please may I ask for a bit more clarification on the very last exercise? What do you mean by “squeeze” and “into the floor”? What is it that I’m meant to be squeezing and where exactly? ☺️☺️ thank you!!
thanks for the love Taylor :) I'm so happy you enjoyed my video. So I mean try to pull your legs together by squeezing the feet into the floor. This creates a strong isometric contraction in the adductors to build strength in the middle splits which is practical for movement. Does that make sense?
Thank you, 3 times a week Max. There's lots of other things you shoukd be doing each week other than the middle splits. Like flexibility for all the other muscles in your body, and strength training.
Thank you so much for this! My hip mobility is the limiting factor in my handstand progression right now and I feel like I got further in my middle splits than I ever have before just in that 15 minutes! A question - when you mention during the isometric holds about the posterior pelvic tilt, it seems different from advice I've seen saying that for a lot of people to achieve the full middle split you need anterior pelvic tilt in case of bony limitations in the hip joint. I have no idea if I'm at the point that that would occur but just curious why you go for posterior tilt here?
You're welcome, I'm so happy it worked for you. When you train antagonist muscle end range contractions paired with loaded stretching you really do get instant results. Don't go too hard, if you can't stretch as far without pain next time, you went too hard and need to moderate a little. Yes, for a full split you use APT as it cheats the movement. So it looks nice, but it doesn't hit the adductors where they intersect with the hamstrings in the same way. The Active middle splits isn't intended to look good, or go as deep as you can. It's intended to increase strength at end range and create useable flexibility. There are lots of middle splits progressions we use in the UMS and the Flexibility Masterclass where we do teach APT, but not this one.
Quick question. If we only do this once or twice a week, can or should we be doing some passive stretching or mobility work during the week on the rest days? Loving this btw
Well that first stretch I do using resistance bands with weights, sitting or on the back. But you need some kind of block you sit on, so weights are over the edge and cannot come back. it really push it down for you, and you can actually push upwards not downwards. It actually works wonders. I can do my max middle split right after.
I strained my groin doing a long run a few weeks ago. I took a week off and rested it, iced it, massaged it. I train Taekwondo and Kickboxing and I’ve been working on flexibility. This groin pain has been consistent, not better but not worse. Do you think this type of training would be a good or bad idea. Disclaimer: I understand this isn’t medical advice and I’m not going to replace any feedback with medical advice. Just interested in what your educated opinion would be in general. Great video. I did do it and feel good about it.
I learned the middle splits in 1.5 years, training 30 minutes every day. I started holding a straddle at the lowest point for about 30-60 seconds. And I did it daily for 20-30 minutes until I was able to sit in the split. While I'm able to get into the middle split in a few minutes of warming up, it's still a bit challenging.
This might sound strange but I've never considered doing only ten seconds of stretching at a time then resting and coming back to it. This just might be what I needed
@@UnityGymOnline after stretching hard ten seconds at a time Ive noticed some positive changes. Over a year ago I stretched into pain for long periods of time and became tight in various places ever since. When I straighten my left leg my upper calf/lower hamstring is so tight it pops. I have other flexibility issues but this is one I'd like to correct. Is there a particular method, a certain amount of stretch time vs rest time that I should adopt? I've tried stretching deep as well as lightly. I've stretched for different periods of time. I'm willing to do whatever it takes to become flexible
@@aaronjohnson6622 I think you need to strengthen your range using things like single leg good mornings and Romanian deadlifts. If you really want to master your flexibility I recommend working with a coach. That's how I got to where I am :) If you want to work with us, it's only $1.75/day and you get custom programs and 1:1 coaching, check it out unitygym.com
I liked the video very much. I'm new to stretching. I've recently experienced the soreness and then wondering why my simple kneeling quads stretch was harder the next day. When you said to stretch say, Monday and Friday for the Middle splits, would you recommend a beginner to stretch other days on different stretches? I think that makes sense.
Thank you Rad, for this follow along. For someone whom has arthritis in both my hips, my ROM in my hip flexors decreased really fast over the years. I'm a martial artist for 27 years and I tried this routine back to back (30min) and I already felt and noticed some differences. I'm planning to do this twice a week for 30min. My goal is not to have a full middle splits perse, but I want my flexibility back and my dream is to have decent high and sidekicks again. Do you have any small indication how fast the flexibility can come back with twice a week with someone with my condition? Thank you!
Youre welcome! Thanks for watching 👀 So with the right program you will see improvements every month. Check out this video to learn more about the concepts here and how it also applies to the hip flexors th-cam.com/video/rkTpP4aGIrA/w-d-xo.html And for best results, I recommend getting The Flexibility Masterclass, which is a full program with 4-6 workouts a week. Check it out unitygym.com
In some of your other videos, you say to do loaded lifts first, then loaded stretching. in this video its the other way round. does it matter which one comes first?
I'm actually publishing a new middle splits video this weekend on exactly that! Keep an eye out for it. I've learned a lot over the past 5 years, so my approach has changed a little to incorporate new lessons learned
This looks very good. Personally, I have noticed that conventional stretching routines are very fatiguing for me. Not at the time (I tend to feel very chilled), but for a day or two after I feel very tired. I'm guessing this must be CNS fatigue? I'm planning to dial back, rest for a while and then try this method.
This is the first of a 3 part series th-cam.com/video/1KzS97Q5PIc/w-d-xo.html I highly recommend you click the link in the description of this video. You'll learn more about flexibility in the next 10 minutes than you have in the last 10 years 😃
Hi! This workout killed me (in a good way). While doing this stretching twice a week we should not be doing any other "conventional" stretching for middle splits right in the days "off"? I mean, doing this should be enough to get to middle splits with no other complementary stretching?
I have new hack!!! Pissing dog with mini resistance bands. I have 10 kg weights plates with holes for hands. I used webbing to tie 3 different mini bands to handles of my plate. For lower position hardest one is making resistance, and as I progress higher I switch to easier ones, this way I have resistance for different heights where I can lift my legs.
So these loaded stretches twice a week with a two day rest in between. But for the other days can I do dynamic and static stretching? Thankyou so much for these follow along a I'm a martial artist really wanting and needing the middle splits
Yes, you've nailed the concept! Doing loaded stretches twice a week with a two-day rest in between is spot on. As for the other days, you can indeed do dynamic stretching and focus on mobility and flexibility for the rest of your body. However, when it comes to static stretching for the middle splits, it's best to stick to those specific loaded stretching days to give your muscles the recovery time they need. Pushing too hard without adequate recovery can potentially lead to injury, and we definitely don't want that! As a martial artist, the middle splits will surely add a significant edge to your performance and flexibility. I'm stoked you're finding value in the follow-along videos. Keep up the fantastic work and feel free to reach out if you have more questions. Your journey is inspiring! 💪😊
@@UnityGymOnline sounds to me like I will add a very gentle stretching and mobility day while I'm recovering from middle split training and loaded stretching. Thank you so much
@@UnityGymOnline I e never been able to do the middle split and I know it's holding me back from maximum potential. So anyone who helps me on my journey I consider great to me. I hope your having a fantastic day
that's a sound plan! A gentle recovery day with light mobility work is a perfect balance to your intense training. Remember, every small step of progress is a victory in your journey towards the middle split. Keep being patient and consistent with your practice, and I've no doubt you'll unlock your full potential.
Heaps! hahaha, but this is a really good place to start at least for side kicks and round house kicks. This is also really helpful th-cam.com/video/flchNoAu3xY/w-d-xo.html
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!
Hey Rad great video thanks for taking the time to learn and digest this information for us into a tangible routine I feel better and more confident already after doing it once. I had only one question/ concern when doing the final movement into the middle split my legs went out pretty far but when I went to sit down into the passive stretch position my angle reduced drastically. This lead me to believe I may be flexible in one position with one muscle but is there another muscle in play here when I switch from a standing active middle split into my seated position ? An anatomy lesson should help me greatly thanks again!
Thanks for the awesome instruction !!! I have a question on the frequency of such workouts per week. For the middle split, you recommended about 72 hours gap (e.g. Mon and then Thur). Could I try front split routine in between these e.g. Tue and then Fri?
@@UnityGymOnline I do middle split and front splits the same day. Would you say this is too much? It's not your routine but rather my own btw. I start with dynamic movements shown by Mr. Kurz s book then pnf leg raise 2x, hip flexors pnf stretch 2x, front split eccentric phase 10 to 30 secs including about 10 secs of isometrics). Middle splits I only do eccentric/isometric for 10 to 30 seconds with pnf middle split stretch. Pnf are only 6 seconds each btw, not 10, at least for now. I should make a video but I'm too lazy lol. There is almost nothing on YT for goalies in hockey. Nothing legit at least.
@Andrew Sarasin well by your own word, what you're doing isn't working, right? You can do middles and fronts on the same day, but recovery is so.ethibg that has to be factored in. Truth is, as a goalie you can't just be flexible, you need strength through range. So flexibility is just as important as full range strength training. We do it all together, we we train upper body strength, with lower body flexibility during the rest periods between strength training sets. That's the most effective and efficient way that I've found
@@UnityGymOnline well I'm on week 3 on my mobility/flexibility program. I am weight lifting as well 4x a week (about 1 hr per session). But I get what u mean. I need to focus on being stronger at stretched positions as well whereas last year ish I wasn't. I have done that a little in the past, stretch during breaks. I even practice my balance sometimes during break sets (eyes closed on one foot for 45 secs then the other the next set). Thanks again for u ou r quick reply. I really appreciate it!
During the 72-hour rest period, is it ok to still stretch when training between? Example - train Monday routine Tuesday train Wednesday and routine Friday?
Of course, I just recommend 48-72 hours rest on doing the same routine again. We traing strength and flexibility multiple times a week in the Unify Movement System, check it out unitygym.com
Hey, loved the video! Thank you for sharing! I have a problem with opening my legs in the middle splits position. If I am standing straight i can barely open my legs at a 90 degree angle, so i am forced to lean forward so i can do the last sets of this exercise (it happens automatically btw, even if i am not trying to bend forward). Is that normal and its going to get better as i do this routine or should i try a different workout? thanks again for the video
It will get better, but don't allow yourself to lean forward. It's like saying "I can only lift this weight if I throw my technique out the window and just grind it up" ... it's too much weight, lift less weight without losing your technique. Same with the active middle splits, don't go as wide with your legs and use correct technique :) You'll get better if you practice the right thing, and yes this routine is perfect.
@@UnityGymOnline i started a workout course two weeks ago and have been alternating between lifting weights and a total gym. I have been doing stretches as I understand they are important as I age. I can lift my feet up on an object in front of me even with the ground and stretch, but I cannot go very low on the side stretch. I can go low enough to place the palms of my hands on the floor. Is that helpful?
@mikeking63 yes it is, I recommend starting with this routine daily th-cam.com/video/r07vhkALBlc/w-d-xo.html Once you build the habit, check in with me again after 28 days and let me know how you feel.
Thanks for sharing your knowledge! So doing this twice a week means five days for other stretching exercises :) What would you recommend as an additional stretching workout to get more flexible, or would it be better to rest completely between?
Well this is just the middle splits. So you need to work hamstrings and hip flexors, hip rotators, shoulders and spine. And you need to do full range of motion strength training and fitness too. Otherwise you become one dimensional. This is why we do it all in the same workout. It's too hard to try and piece all that together from different sources
you can, there's lot of possible training splits. But you have to consider strength and fitness too. AND then there's whatever it is you do for a hobby, dance, martial arts, yoga ... whatever. So for me, I have to do strength, flexibility and fitness in the same workout. It's completely unmanageable to try and do separate workouts for each 3 And when you're training like that, it's a bit much to do front and middles in the same workout.
I decided to make a middle split within 3 months... I'm beginner..is it possible when I will follow this routine? You know it's just some challenge for myself 🙂
completely depends on how your body responds to the training. Everyone is different. 3 months is ambitious. Just take it easy and don't force yourslef. And you'll need more challenging routines than this one after a short period of time because you adapt to the exercises. When you plateau, let me know. You can come into the UMS online personal training and I'll write you program to break through your plateaus
When I do the butterfly stretch, while pushing my knees to the ground i feel outer hip pain and perhaps a restriction (or it just feels like one) on my left leg. Since my right leg doesn't have this problem I assume it is not an anatomical issue. Any tips?
Hi, I have a question. I have been doing this routine for 3 weeks now 2x week. Along with the routine am I supposed to practice actual middle splits or just keep doing the routine? Thanks !
Great work! That's very dedicated of you. How is it feeling? Any pain? If not, I'd increase to 3x a week with 48 recovery between sessions. You can definitely do some passive middle splits at the end of the session when you're really warm, and also some gentle mobility on your days off. It's just that the actual middle splits is not the best thing to practice when you can't do the middle splits. It's like someone that can't handstand asking if they should practice handstands to get better at handstands. No, they should practice face to wall handstands, wrist and core strengthening and other positioning drills. Hope that helps. I just posted an intermediate version of this middle splits routine today too, check it out th-cam.com/video/f4btGAVWWsg/w-d-xo.html
@@UnityGymOnline AHHH gotcha. I will increase to 3x week then. I do not feel pain since I recover and sleep well usually. My goal is to obviously do my middle splits so I will continue with this routine and honestly might move up to the intermediate. Do you advice I should keep doing the beginner routine 3x week or intermediate? Thanks so much for the help I appreciate you and your content!
@Healing With April you're welcome. I couldn't say if you're ready for the intermediate without seeing you workout. But 3 weeks is most certainly not enough time for adaptation. Usually 8 - 16 weeks before progressing
That's exactly what happened to me when I did Kung Fu. Old skool stretching didn't work for me. Watch this 3 part video series, it will teach you what you need to know trial.unitygym.com/flexibility-blueprint-p1
ooof I'm sorry to hear that. These don't put a lot of pressure on the ACL though. But more importantly, it's not the exercise that's bad ... it's how you go to the place where you use it. If you are progressive and manage load effectively you'll be ok. I've come back from several life altering injuries and now at age 44 am stronger and more flexible than I've ever been. A lot of people are fearful of doing things that they perceive as dangerous after severe injury, and that fear is useful. It stops us doing silly things. But we can regain our best selves with the right approach. Check out this video where I talk about my journey, this was quite an emotional video to make for me because it brought up a lot and reminded me what I've been through th-cam.com/video/UX1xtEDteNc/w-d-xo.html
Thanks a lot for sharing! I'm surprised about how little volume you're recommending. I'm probably overdoing it. One question. When you mention that you very quickly can get more flexibility from the nervous system, can you also lose that just as quickly again? Probably if something triggers that protection response. I seem to be going in and out these states multiple times per day (if that makes sense).
You'll ALWAYS be less flexible at the start of a workout. Warming up makes a huge difference and my splits are noticeably better after warming up on the last set of a workout. But that's juts how it is, it's how the body works. As far as your question of do you go back to where you were, no. Not if you do good flexibility training like this. Because it's not something you do once or twice and then go backwards. This concept of hacking the nervous system becomes your way of training. And like anything you do, you will get better at it. As far as the volume goes, volume increases as you're load tolerance increases. Load tolerance is like a cup, volume adds water to the cup. Add too much so the cup overflows and you get injured. In my decades of training I think 1 in 100 need more load (volume and intensity combined) to get better. The other 99 need less load to avoid all the niggling injuries they have from over doing it. And the worst thing you can do for flexibility is cause minor injuries. That completely stifles this process of hacking the nervous system and does the opposite by reinforcing that the nervous system should be limiting range of motion to protect from injury.
@@UnityGymOnline thanks a lot for that thorough response! I wasn't so much thinking at the beginning of a workout. It's throughout the day. One minute it can be fine, the next I have that tightness in my right adductor again. But I guess it could be related to what you wrote in the last paragraph. Everyday I do 15-20min of stretches and strengthening, probably not as intense as this, but that might be little too much.
@@Knud451 there's so much that can contribute to that. We're literally fighting a war against a chair, and we're losing! We sit for so much longer than we move in a 24 hour period, so you can do a great 15 minute routine, feel awesome, then sit for 4 hours straight and feel terrible when you get up. These 15 minute routines are REALLY good for those wanting to add something to their workout schedule, or to get started. I've found the best approach is a 40-60 minute workout several days a week that combines strength and flexibility in the whole body. That really changes things. I used to suffer a lot of pain in my 20s and 30s. Now I'm 44 and completely pain free and it's from this approach of 1:1 strength:flexibility
@@UnityGymOnline Absolutely! I really like the format of this kind of workout. I saw your video from the other about your story. It's really inspiring! Reminds me a bit about myself. Six years ago I had an acute injury to my right inner thigh. No one has been able to truly say what it is and really remedy it. About six months ago I was diagnosed with "bad" osteoarthritis in my hip. In our modern world you get told that's the end of the road. But then just within the last couple of days I'm feeling so much better, actually some of these exercises and in general this type of training. I definitely believe that I, like you, can get back to normal function and be pain free.
absolutely, I don't recommend taking a diagnosis as the end of the line. When I was 21 I tore the Lisfranc ligament in my right foot. I went to 4 of Australias leading Orthopaedic surgeons and they all told me I'd have arthritis when I was 30 and be unable to do any of what I love. In my mind I told them to get fucked! And I focused on my training and the life I wanted for myself. At age 44 I wouldn't even know I had that injury, it's an old memory and I have zero symptoms except made 5% less dorsi flexion in that foot. We can always improve our situation
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A fantastic workout and science clearly explained. Your channel is very underated. You have a method that clearly demonstrates progression and ability to achieve goals. Unlike so many other you tube videos I have seen which simply recommend sitting in front or middlesplits. I rarely leave comments but if anybody reads this and is serious about achieving their middle splits then look no further.
Thanks a lot Rocco, I really appreciate your kind words. And I agree with you 100%
I think a LOT of TH-camrs are completely disconnected with what it's like trying to get flexible as an adult in their 40s, 50s, 60s or 70s
I see a lot of people barely 30 who are uber flexible giving the kind of advice you just talked about.
It just doesn't work for most of us.
Thanks Again Rocco, keep me updated on your progress :)
This is the best follow along split workout on TH-cam.
Thank you, I appreciate the kind words 🙏
1:35 to skip the intro.
17:50 As someone who's done martial arts for nearly 2 decades and noticed losing flexibility in the past 3 years (just turned 30), following this ONCE made me realize I don't think I've really lost the flex. My queen size bed frame has 2 pillars on the ends that are about 4 inches wide. My feet could barely cross the inside of the pillars. This 1 workout made them slip just PAST THE OUTSIDE of both pillars and I desperately need to by a carpet to put on my wood floor when doing this! The "pissing dog" (great name!) technique is something I hadn't tried before.
Nice work! So happy it helped so quickly for you
I have done this routine three times and I can already tell a significant difference.
That's awesome! It's incredible how quickly the results come when you apply these principles. If you want to learn more about these modern methods of flexibility click that link in the description of this video.
I made a 3 part video series explaining it all.
@@bzeva1009 let me know how you go 😃
@@UnityGymOnline Thanks to you I have also added “cramp city” to my lexicon, haha. I am 6-7 routines in and the results are shocking! I was only able to go about 70 degrees initially and now I am probably 120 degrees! Thanks, Coach!!
@@bretfunk wow how good is that! What are you doing for strength training? I actually do upper body strength training and middle splits in the same workout. This video shows how I do it if you're interested th-cam.com/video/apglyIQSjhI/w-d-xo.html
@@UnityGymOnline I do a bunch of random youtube workouts depending how I feel (as well as bjj). I will check it out! Thanks!
Oh I’m excited now. I followed along and it was rough but definitely manageable. By the end I was like That’s it? Sweet!
Perfect, well done
I can already do my side splits but I've always really struggled with middle splits. This routine even after one go has brought me closer to it than I've ever been. I'm really excited to continue. Thanks so much for the great explanation as you go
You're welcome, thanks for watching and commenting
We need more follow alongs like this. Great job
thank you, will do
The point you talked about at 19:57 is absolutely GOLD. I've been training for years, implementing stretches and everything but I kept struggling with my progression due to the damage and a variety of injuries, how I basically kept sabotaging myself despite dozens of MMA trainings per month, you're the first person that talked about this, thank you!
You're welcome, thanks for watching and commenting
great video thank you
@jddsbiglife3233 you're welcome, thanks for watching
I cannot overstate how much this video has blown my mind, without going too much into my story, basically what you have shared here is life changing for me! I just checked your channel and you have sooo many vids talking about this nervous system link but I guess we don't know what we don't know. Im just glad I chose your middle split stretching routine vid. Thank you!
You're welcome mate. Thanks so much for the kind words.
18:36 wow!!! this is so insightful about muscle flexibility and what's really happening with the nervous system.
Thank you very much! If you like that, you should check out my flexibility blueprint, it has WAY better info on flexibility than this video.
To get the Flexibility Blueprint just use this link: trial.unitygym.com/flexibility
Thanks so much for sharing. I love your instructions and I hope I can improve my flexibility!
I'm sure you can
This really is the best talked through routine I've ever followed...amazing results...and I'm in my late fifties.
That's awesome mate, thanks so much for the comment.
Thank you this helped me so much
@@Turtle_6548 you're welcome, I'm so happy my video helped you
Well explained! Thanks
You're welcome, thanks for watching
Great follow along! Thanks for sharing all your knowledge!
You're welcome, thanks for watching and for the love 🙏
thank you that was awesome! definitely adding these exercises to my routine💞💪
You're welcome. Glad you liked it!
I've got an intermediate routine dropping over the Christmas break
I am a 42 year old female who returned to ballet after 20 years. I have been training and performing with a small company for the last 2 years. I am very strong, have gotten my ballet muscles back, I lift weights, run, etc. The weak point is my flexibility. It's like it never existed, lol!! I am making very little progress in that regard. I am going to start this program and check back in to hopefully report that it works!!
great work! Let me know how you go, hey you should tune into my video premier in 5 hours, My 9 step workout formula for busy parents
From what I see from all these various videos on youtube to get the front and middle split it is basically like strength training like a workout for real.
that is absolutely correct!
Taekwondo was my first martial art and I could kick over my shoulder and do over splits. But that was over 25 years ago and I want it back! I'm thinking about starting Capoeira soon but you need a lot of flexibility for it. I wanna try your beginner routine and hopefully get my splits back before going in. I never thought about strength training in splits positions for splits but it makes sense.
@@アレクサンダージュニパー nice one, this will work wonders for you
Fantastic routine. I've already benefited from your uploads in the past but I'll now include this one into my gym workouts. As you said, once or twice maximum is the advise I picked up from your past uploads. I'm a 50yr old who still practices thai boxing so this complements what I enjoy big time. Following your uploads and guidance had been a game changer so once again a big thanks.
thanks for the love Jonny, I'm so happy you're enjoying the videos :)
@@UnityGymOnline pog
@@mainaccount6416 I'm an old skool pogger
@@UnityGymOnline I know that they can do that
This is really great instructions ❤ thanks bro from 🇱🇰 sri lanka
You're welcome brother, thanks for commenting.
I have always wanted to do the splits so hopefully this works🤞
It does!
A beautiful Routine.
I will repeat it often to be able to open my hips as much as possible in my Middle Split.
🙏Thank You so much
you're welcome! Thanks for commenting :)
Thank you so much, can you do other video on ways to fix flat-feet (fallen arches) and knocked knees, please?
You're welcome, I'm sorry I don't know how to fix those issues.
Thank you I will follow this.
Please do!
Loved the routine. Thanks for sharing
you're welcome John, thanks for watching :)
Thank you, great workout! Just did front splits routine, now to the middle splits, next shoulders and im done within the hour
perfect! Thanks for watching my vids :)
I love it so much. Your explanation of why what you do works and your encouragement like come on and work for it really help me and in my busy schedule it's manageable and so effective!! Thank you so much!!! ❤️
You're welcome! I'm so happy you enjoy the workout.
You are a fantastic instructor and you explained many questions that I had!❤
Thank you so much! I really appreciate you commenting 😃
Is there another video with more advanced stretching?
yes :) th-cam.com/video/f4btGAVWWsg/w-d-xo.htmlsi=mMFGeHBtruYeKMyh
and if you need more advanced than that, then it's best to join the UMS Tribe Membership to get the full flexibility masterclass with 6 phases of programming.
@@UnityGymOnline thank you so much
@@dancelife5163 you're welcome
I can’t wait to try this tomorrow! I’m nearly 40 and my kicks are laughable. I just joined a martial arts studio two weeks ago and I’m working on my poor flexibility daily.
awesome mate, let me know how you go! For best results make sure you work on front splits too th-cam.com/video/PSeSBKIMktE/w-d-xo.html
Thank you so much, kind sir!@@UnityGymOnline
Thanks for the video! I have a question: What should you do in between sessions (i.e. during those 72+ hours)? Should we do static stretching for middle splits? Or just rest?
Hey Andrew, sorry for the late reply. You should work all the other areas of your body, for example the front splits. Check out this front splits routine I just posted th-cam.com/video/PSeSBKIMktE/w-d-xo.html
I find this video just now and im at work i do them on my break and when the manager isnt around when i get home today im doing these thank you do you have any other videos the continuing of this
that's great to hear! Yes I have lots on my channel :)
This is awesome. Finally something that can help me achieve my goals. Thank you.
you're welcome Robert! Keep an eye out for the 2023 flexibility blueprint. Dropping on the 17th Sept 7pm PST ... free training that will teach you SO much about flexibility, specific to you.
@@UnityGymOnline for sure
Hey Rad, love your content! Thank you so much for putting together a video like this 🙏🏼
I did have a question however. I squat and work out my lower body, never had any knee issues. I can squat low comfortably and lay in a lightning bolt position with my knees free of pain.
However, in the final bit of this flexibility workout, where you're supposed to squeeze your legs toward the floor together, I get pain in my knees or at least one of them. Is this something people you train have experienced? I don't think I have weak knees so maybe I am missing something?
I'd love to hear your thoughts.
Take care and thanks again for all the amazing content!!
This is a really common issue people face when working active middle splits.
The knees don't like lateral pressure so the first thing to note is that you have to take it carefully. You can play around with foot angle. Turning the toes outward will externally rotate the hip and the pressure on the knees will com from more of a frontal angle.
If you still experience pain then you will need to back off and not go so deep into the splits.
We're only as strong as our weakest link. So it's our job to identify our weak links and then strengthen them.
The mistake so many people make is that once identified, they still train their strongest links. Which of course, puts an unmanageable load on the weak link leading to injury.
If you're smart, you turn your weak links into strengths. Repeat that process as many times as is necessary and soon you will be capable of great feats of strength and flexibility.
I had the same issue with my left knee. I bend my knees a bit now and I don't get any pain but I don't have the middle splits yet. I'm flexible for my age but not like these ppl we see on YT, not even close.
Amazing information in this video 🎉. Thank you for putting this together. I’ve never heard it explained this way. After year of martial arts myself and struggling with flexibility I’m really looking forward to seeing how this goes.
You are so welcome! Let me know how you go :)
Short and sweet! I think I might be overtraining my splits after watching this video, I'll try this one for couple months to see how it goes, do you warm up before this routine? Thanks
Also it would be great to see the next level routines !!!
You can warm up with 1 to 2 minutes of high intensity cardio. But the routine works at a nice pace to warm up before doing the actual splits work at the end.
I'll make some progressed routines soon 😃
Thanks for all the hard work you have put in for these videos. I am 44 years old and have been training in Taekwondo for the last 4 years (expecting to test for my black belt this mid year). I have a goal of achieving the full splits before the test. I started doing specific stretches for this since early Jan. I have become fairly flexible due to the Taekwondo training and a few days back was able to do a full split frog pose. However, for the middle split I am still about 75% into the stretch. Would you say I am on the right path and just need to be more patient?
hey thanks for the praise, I appreciate it. I couldn't tell you if you're on the right path without seeing what you're doing. But I can tell you this. We have a LOT of TKD practitioners in our app. All of them came to us because they weren't able to get flexible enough from TKD alone, and all of them have made huge progress in a short time with our UMS (unify movement system).
I have 15 years experience in Kung Fu and I got better results in 6 months of practicing the modern methods of stretching that I now teach.
Personally, I think traditional martial arts is way behind when it comes to stretching. Because most 'masters' started training when they were kids, and as a kid you can get flexible very easily, just by sitting in a stretch for a few minutes a day and withing several months you'll be doing the splits.
Then their flexibility is reinforced over a lifetime of high kicks etc.
That simply does not work for adults, and it never will.
So based on my experience, I would say that you are probably not on the right track. But there's no way I could say for sure.
@@UnityGymOnline Thanks for the quick reply. What you are saying does make lot of sense to me and that's the primary reason I was searching on good stretching routines and landed on your page. Regarding the right path, not sure how I missed to mention that now I am on the path of your beginner middle split stretching routine & hopefully graduate to the intermediate routine after a few months.
@@AB-jy1bx ok, now I have more context ;) Then yes, you're on the right path! Just don't try to force progress. If you're in pain in your next session and you can't stretch as far as you did last time, it means you pushed too hard.
Someone like you will benefit from 3 of these workouts a week with 48 hours rest between sessions
Great routine, going to be doing this for a few months. Is there anything else I can add in on the off days to improve middle splits without causing injuries?
Yes indeed, general mobility. If you're not sure how to do that, check out my lowe body warm up I posted a few weeks ago
Here's the lower body warm up you can do on rest days as mobility th-cam.com/video/GaCiqqE3YG0/w-d-xo.html
Brother, this workout has been my physio for the past 6 months for an over 20+ years injury ... Thank you doesn't cover it. I'm so much healthier I can almost do the intermission squats like you do. Is there a follow up from here or should I stick with this? Extremely happy and thankful either way. Hope you're doing well. Thanks again.
So happy I could help! What injury did you have? This is a progression from this routine th-cam.com/video/f4btGAVWWsg/w-d-xo.htmlsi=PKutJG18hdo1hkWg
And if you want a complete program for the whole body, come and try my online personal training.
It's only $1.75/day unitygym.com
@@UnityGymOnline ❤️🙏
Great stretch... thanks
you're welcome, glad you enjoyed it :)
Thanks Utility Gym
This video is so valuable. I loved everything single moment. I did this work out just now as my current flexibility level is just non- existence.
Looking forward to my 2nd session. My glutes are constantly sore and tight. I find foam rolling does help to temporarily alleviate the pain. So was a challenge. I feel so good.
Do you have any videos on how I can increase hamstring flexibility. I'm trying to work on my standing pike. I can just about touch my toes, but I feel I am not progressing further. I am stretching every other day . TIA 👍🏽
sure do th-cam.com/video/nKyNYrTj5XY/w-d-xo.html I'll be a making a follow along to go with this soon :)
Thanks brother
you're welcome, I'm glad you enjoyed it brother :)
thank you so much coach
can you also do one for the front splits
Sure thing 👍
Here you go, front splits routine as per your request :) th-cam.com/video/PSeSBKIMktE/w-d-xo.html
Thanks for the video! 🙌🏾🧘🏾♂️💜
you're welcome
Fantastic video! Please may I ask for a bit more clarification on the very last exercise? What do you mean by “squeeze” and “into the floor”? What is it that I’m meant to be squeezing and where exactly? ☺️☺️ thank you!!
thanks for the love Taylor :) I'm so happy you enjoyed my video. So I mean try to pull your legs together by squeezing the feet into the floor.
This creates a strong isometric contraction in the adductors to build strength in the middle splits which is practical for movement.
Does that make sense?
Pretty solid advice
thank you very much
Thank you
Good job dude
You're welcome, thank you for watching
Hello , really good video 👍
Do you advice us to do this middle split stretching routine more than 2 times a week for better and faster results ?
Thank you, 3 times a week Max. There's lots of other things you shoukd be doing each week other than the middle splits.
Like flexibility for all the other muscles in your body, and strength training.
Ok thank you 😁
TYSM this was really helpful ❤👍👍👍
You're welcome
Thank you so much💜🦋💜
Can these be done 12 week post op Hip Replacement?
i'm looking for easy split stretches.
you're welcome ... this video answers your question :) th-cam.com/video/eb3NYP1jd0I/w-d-xo.html
Thank you so much for this! My hip mobility is the limiting factor in my handstand progression right now and I feel like I got further in my middle splits than I ever have before just in that 15 minutes!
A question - when you mention during the isometric holds about the posterior pelvic tilt, it seems different from advice I've seen saying that for a lot of people to achieve the full middle split you need anterior pelvic tilt in case of bony limitations in the hip joint. I have no idea if I'm at the point that that would occur but just curious why you go for posterior tilt here?
You're welcome, I'm so happy it worked for you. When you train antagonist muscle end range contractions paired with loaded stretching you really do get instant results.
Don't go too hard, if you can't stretch as far without pain next time, you went too hard and need to moderate a little.
Yes, for a full split you use APT as it cheats the movement. So it looks nice, but it doesn't hit the adductors where they intersect with the hamstrings in the same way.
The Active middle splits isn't intended to look good, or go as deep as you can. It's intended to increase strength at end range and create useable flexibility.
There are lots of middle splits progressions we use in the UMS and the Flexibility Masterclass where we do teach APT, but not this one.
@@UnityGymOnline Thank you for the detailed explanation, appreciate it
@@ellaf6038 no problem.
Great routine. It's starting to look like those hip abductor and adductor machines might really help my hip flexibility too
hmmm, I wouldn't use those machines ... exercises like in this video are preferred.
Good work out!
thank you :) do this 2-3 times a week and you'll get much more flexible
This is really great!
Thank you!
Really helpful!
awesome
Quick question. If we only do this once or twice a week, can or should we be doing some passive stretching or mobility work during the week on the rest days?
Loving this btw
Absolutely! Passive work at close to end range (don't push it) and daily mobility is a great way to solidify the gains from this workout
Well that first stretch I do using resistance bands with weights, sitting or on the back. But you need some kind of block you sit on, so weights are over the edge and cannot come back. it really push it down for you, and you can actually push upwards not downwards. It actually works wonders. I can do my max middle split right after.
awesome
I strained my groin doing a long run a few weeks ago. I took a week off and rested it, iced it, massaged it. I train Taekwondo and Kickboxing and I’ve been working on flexibility. This groin pain has been consistent, not better but not worse. Do you think this type of training would be a good or bad idea. Disclaimer: I understand this isn’t medical advice and I’m not going to replace any feedback with medical advice. Just interested in what your educated opinion would be in general.
Great video. I did do it and feel good about it.
This is a great way to build flexibility and strength. Just don't push too hard
@@UnityGymOnline Good stuff. TY for the reply!
@@WalterOlsss you're welcome, let me know how you go
I learned the middle splits in 1.5 years, training 30 minutes every day. I started holding a straddle at the lowest point for about 30-60 seconds. And I did it daily for 20-30 minutes until I was able to sit in the split. While I'm able to get into the middle split in a few minutes of warming up, it's still a bit challenging.
good work
@@UnityGymOnline Thanks! I'm working on active mobility now. I don't have much of that.
This might sound strange but I've never considered doing only ten seconds of stretching at a time then resting and coming back to it. This just might be what I needed
nice one Aaron, let me know how you go
@@UnityGymOnline will do!
@@UnityGymOnline after stretching hard ten seconds at a time Ive noticed some positive changes.
Over a year ago I stretched into pain for long periods of time and became tight in various places ever since. When I straighten my left leg my upper calf/lower hamstring is so tight it pops. I have other flexibility issues but this is one I'd like to correct. Is there a particular method, a certain amount of stretch time vs rest time that I should adopt? I've tried stretching deep as well as lightly. I've stretched for different periods of time. I'm willing to do whatever it takes to become flexible
@@aaronjohnson6622 I think you need to strengthen your range using things like single leg good mornings and Romanian deadlifts.
If you really want to master your flexibility I recommend working with a coach. That's how I got to where I am :)
If you want to work with us, it's only $1.75/day and you get custom programs and 1:1 coaching, check it out unitygym.com
cool this will be very helpful to helping my wing chun
awesome mate, get on it!
I liked the video very much. I'm new to stretching. I've recently experienced the soreness and then wondering why my simple kneeling quads stretch was harder the next day. When you said to stretch say, Monday and Friday for the Middle splits, would you recommend a beginner to stretch other days on different stretches? I think that makes sense.
Absolutely, you can see my stretching programs at unitygym.com
I stretch 6 days a week
Thank you
Thank you Rad, for this follow along. For someone whom has arthritis in both my hips, my ROM in my hip flexors decreased really fast over the years. I'm a martial artist for 27 years and I tried this routine back to back (30min) and I already felt and noticed some differences. I'm planning to do this twice a week for 30min. My goal is not to have a full middle splits perse, but I want my flexibility back and my dream is to have decent high and sidekicks again. Do you have any small indication how fast the flexibility can come back with twice a week with someone with my condition? Thank you!
Youre welcome! Thanks for watching 👀
So with the right program you will see improvements every month. Check out this video to learn more about the concepts here and how it also applies to the hip flexors th-cam.com/video/rkTpP4aGIrA/w-d-xo.html
And for best results, I recommend getting The Flexibility Masterclass, which is a full program with 4-6 workouts a week. Check it out unitygym.com
Lot's of Love from India ❤
thank you! Lot's of love back to you from Avoca Beach Australia 🏖
In some of your other videos, you say to do loaded lifts first, then loaded stretching. in this video its the other way round. does it matter which one comes first?
I'm actually publishing a new middle splits video this weekend on exactly that! Keep an eye out for it.
I've learned a lot over the past 5 years, so my approach has changed a little to incorporate new lessons learned
Wonderful, thanks for the reply 🙂
@@adrielyuan you're welcome
This looks very good. Personally, I have noticed that conventional stretching routines are very fatiguing for me. Not at the time (I tend to feel very chilled), but for a day or two after I feel very tired. I'm guessing this must be CNS fatigue? I'm planning to dial back, rest for a while and then try this method.
Great, let me know how you go.
Do you think I'm correct about the fatigue @@UnityGymOnline ? I didn't expect it to tire me but it seems to tire me more than a weights session.
@patrickmolloy-performancea2232 not sure mate, I don't know what your routines are or how hard you're pushing yourself.
In the introduction of the video you apear doing more exercises with weights. Can you explain them in another video ?
This is the first of a 3 part series th-cam.com/video/1KzS97Q5PIc/w-d-xo.html I highly recommend you click the link in the description of this video.
You'll learn more about flexibility in the next 10 minutes than you have in the last 10 years 😃
Video starts at:
2:40 Butterfly
3:30 Squat aka pitit bonhomme
4:37 butterfly
Squat
Butterfly
Squat
8:34 Pissing dog aka fire hydrant
Etc
thank you!
Hi! This workout killed me (in a good way). While doing this stretching twice a week we should not be doing any other "conventional" stretching for middle splits right in the days "off"? I mean, doing this should be enough to get to middle splits with no other complementary stretching?
No, you can do mobility and conventional stretching on the days off. Just don't push too hard on those days
Can I do the middle split stretch together with the front split stretch or does it work better to do it on different days?
Different days
I have new hack!!!
Pissing dog with mini resistance bands. I have 10 kg weights plates with holes for hands. I used webbing to tie 3 different mini bands to handles of my plate. For lower position hardest one is making resistance, and as I progress higher I switch to easier ones, this way I have resistance for different heights where I can lift my legs.
Nice one
Hey, is it better to warm-up or go give it a try cold?
better to warm up, bot not essential.
As a martial artist do you have any kicking drill videos? ✌️
yes I do, this is a very old video but it shows a lot of what I did to kick higher th-cam.com/video/flchNoAu3xY/w-d-xo.html
@@UnityGymOnline belter 👌got a kickboxing class tomorrow so I’ll give this a try
@@DM-yq3pr solid, let me know how you go :)
Oefff, it's hard...
I will do this routine till I got the middle splits ❤️🙏🏻🤗 thank you!
Update?
So these loaded stretches twice a week with a two day rest in between. But for the other days can I do dynamic and static stretching? Thankyou so much for these follow along a I'm a martial artist really wanting and needing the middle splits
Yes, you've nailed the concept! Doing loaded stretches twice a week with a two-day rest in between is spot on. As for the other days, you can indeed do dynamic stretching and focus on mobility and flexibility for the rest of your body.
However, when it comes to static stretching for the middle splits, it's best to stick to those specific loaded stretching days to give your muscles the recovery time they need. Pushing too hard without adequate recovery can potentially lead to injury, and we definitely don't want that!
As a martial artist, the middle splits will surely add a significant edge to your performance and flexibility. I'm stoked you're finding value in the follow-along videos. Keep up the fantastic work and feel free to reach out if you have more questions. Your journey is inspiring! 💪😊
@@UnityGymOnline 🙂🙌🙌🙌🙌🙇♂️🙇♂️🙇♂️🙇♂️🙇♂️
@@UnityGymOnline sounds to me like I will add a very gentle stretching and mobility day while I'm recovering from middle split training and loaded stretching. Thank you so much
@@UnityGymOnline I e never been able to do the middle split and I know it's holding me back from maximum potential. So anyone who helps me on my journey I consider great to me. I hope your having a fantastic day
that's a sound plan! A gentle recovery day with light mobility work is a perfect balance to your intense training. Remember, every small step of progress is a victory in your journey towards the middle split. Keep being patient and consistent with your practice, and I've no doubt you'll unlock your full potential.
Any advice for Higher kicks? 🙌🏾💜
Heaps! hahaha, but this is a really good place to start at least for side kicks and round house kicks. This is also really helpful th-cam.com/video/flchNoAu3xY/w-d-xo.html
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!
4 inches? I doubt that.
Hey Rad great video thanks for taking the time to learn and digest this information for us into a tangible routine I feel better and more confident already after doing it once. I had only one question/ concern when doing the final movement into the middle split my legs went out pretty far but when I went to sit down into the passive stretch position my angle reduced drastically. This lead me to believe I may be flexible in one position with one muscle but is there another muscle in play here when I switch from a standing active middle split into my seated position ? An anatomy lesson should help me greatly thanks again!
Weak glutes at end range 😉 that's why we did the loaded butterfly and pissing dog first
Thanks for the awesome instruction !!! I have a question on the frequency of such workouts per week. For the middle split, you recommended about 72 hours gap (e.g. Mon and then Thur). Could I try front split routine in between these e.g. Tue and then Fri?
Yes you can! That's how we do it in the Flexibility Masterclass. Middle splits 2/week, front splits 2/week then shoulder flexibility 2/week
@@UnityGymOnline I do middle split and front splits the same day. Would you say this is too much? It's not your routine but rather my own btw. I start with dynamic movements shown by Mr. Kurz s book then pnf leg raise 2x, hip flexors pnf stretch 2x, front split eccentric phase 10 to 30 secs including about 10 secs of isometrics). Middle splits I only do eccentric/isometric for 10 to 30 seconds with pnf middle split stretch. Pnf are only 6 seconds each btw, not 10, at least for now.
I should make a video but I'm too lazy lol. There is almost nothing on YT for goalies in hockey. Nothing legit at least.
@Andrew Sarasin well by your own word, what you're doing isn't working, right?
You can do middles and fronts on the same day, but recovery is so.ethibg that has to be factored in.
Truth is, as a goalie you can't just be flexible, you need strength through range. So flexibility is just as important as full range strength training.
We do it all together, we we train upper body strength, with lower body flexibility during the rest periods between strength training sets.
That's the most effective and efficient way that I've found
@@UnityGymOnline well I'm on week 3 on my mobility/flexibility program. I am weight lifting as well 4x a week (about 1 hr per session). But I get what u mean. I need to focus on being stronger at stretched positions as well whereas last year ish I wasn't.
I have done that a little in the past, stretch during breaks. I even practice my balance sometimes during break sets (eyes closed on one foot for 45 secs then the other the next set).
Thanks again for u ou r quick reply. I really appreciate it!
@@andrewsarasin2654 you're welcome, keep at it :)
Great video, I felt like I was lower trying the splits at the end. 🧐🫡
nice one, that's the idea!
During the 72-hour rest period, is it ok to still stretch when training between? Example - train Monday routine Tuesday train Wednesday and routine Friday?
Of course, I just recommend 48-72 hours rest on doing the same routine again. We traing strength and flexibility multiple times a week in the Unify Movement System, check it out unitygym.com
Hey, loved the video! Thank you for sharing! I have a problem with opening my legs in the middle splits position. If I am standing straight i can barely open my legs at a 90 degree angle, so i am forced to lean forward so i can do the last sets of this exercise (it happens automatically btw, even if i am not trying to bend forward). Is that normal and its going to get better as i do this routine or should i try a different workout? thanks again for the video
It will get better, but don't allow yourself to lean forward. It's like saying "I can only lift this weight if I throw my technique out the window and just grind it up" ... it's too much weight, lift less weight without losing your technique.
Same with the active middle splits, don't go as wide with your legs and use correct technique :)
You'll get better if you practice the right thing, and yes this routine is perfect.
Should I warm up before doing these exercises?
Yeah a 5 minite warm up works well, you will be more flexible in the workout. But it's not essential.
@@UnityGymOnline Im doing mauy thai.. is it a good idea to do these before a session?
@@kaptenkrut better to do afterwards
Video is dope man! Make more pls!! 🎉
Thanks bro, appreciate the love. All my best work is in my app now :) These are just teasers.
I’m 59, getting close to 60. Would you recommend this for me, or a different stretching routine? Thanks!
What's you're experience with stretching? What's your recent experience with working out?
@@UnityGymOnline i started a workout course two weeks ago and have been alternating between lifting weights and a total gym. I have been doing stretches as I understand they are important as I age. I can lift my feet up on an object in front of me even with the ground and stretch, but I cannot go very low on the side stretch. I can go low enough to place the palms of my hands on the floor. Is that helpful?
@mikeking63 yes it is, I recommend starting with this routine daily th-cam.com/video/r07vhkALBlc/w-d-xo.html
Once you build the habit, check in with me again after 28 days and let me know how you feel.
It looks like this routine will help me with a high roundhouse kick
it sure will! I wish I knew this stuff back when I practised Kung Fu :)
Can i stretch for my whole lower body after this routine?
10 mins a day
@@miklerobertson7486 sure thing
Thanks for sharing your knowledge! So doing this twice a week means five days for other stretching exercises :) What would you recommend as an additional stretching workout to get more flexible, or would it be better to rest completely between?
Well this is just the middle splits. So you need to work hamstrings and hip flexors, hip rotators, shoulders and spine.
And you need to do full range of motion strength training and fitness too.
Otherwise you become one dimensional.
This is why we do it all in the same workout. It's too hard to try and piece all that together from different sources
Can you train your front splits and middle splits on the same day? Or will that slow down progress?
you can, there's lot of possible training splits. But you have to consider strength and fitness too. AND then there's whatever it is you do for a hobby, dance, martial arts, yoga ... whatever.
So for me, I have to do strength, flexibility and fitness in the same workout. It's completely unmanageable to try and do separate workouts for each 3
And when you're training like that, it's a bit much to do front and middles in the same workout.
What exactly does it mean to squeeze the legs together?
Like, muscle group mind connection wise?
adductors, if you try to bring your feet together you will be contracting the adductors :)
I decided to make a middle split within 3 months... I'm beginner..is it possible when I will follow this routine? You know it's just some challenge for myself 🙂
completely depends on how your body responds to the training. Everyone is different. 3 months is ambitious. Just take it easy and don't force yourslef.
And you'll need more challenging routines than this one after a short period of time because you adapt to the exercises.
When you plateau, let me know. You can come into the UMS online personal training and I'll write you program to break through your plateaus
When I do the butterfly stretch, while pushing my knees to the ground i feel outer hip pain and perhaps a restriction (or it just feels like one) on my left leg. Since my right leg doesn't have this problem I assume it is not an anatomical issue. Any tips?
do you do foam rolling and trigger point release?
only foam rolling @@UnityGymOnline
Hi, I have a question. I have been doing this routine for 3 weeks now 2x week. Along with the routine am I supposed to practice actual middle splits or just keep doing the routine? Thanks !
Great work! That's very dedicated of you. How is it feeling? Any pain? If not, I'd increase to 3x a week with 48 recovery between sessions. You can definitely do some passive middle splits at the end of the session when you're really warm, and also some gentle mobility on your days off. It's just that the actual middle splits is not the best thing to practice when you can't do the middle splits.
It's like someone that can't handstand asking if they should practice handstands to get better at handstands. No, they should practice face to wall handstands, wrist and core strengthening and other positioning drills.
Hope that helps. I just posted an intermediate version of this middle splits routine today too, check it out th-cam.com/video/f4btGAVWWsg/w-d-xo.html
@@UnityGymOnline AHHH gotcha. I will increase to 3x week then. I do not feel pain since I recover and sleep well usually. My goal is to obviously do my middle splits so I will continue with this routine and honestly might move up to the intermediate. Do you advice I should keep doing the beginner routine 3x week or intermediate? Thanks so much for the help I appreciate you and your content!
@Healing With April you're welcome. I couldn't say if you're ready for the intermediate without seeing you workout.
But 3 weeks is most certainly not enough time for adaptation.
Usually 8 - 16 weeks before progressing
@@UnityGymOnline Ok! I could show you a video of the routine, I have recorded myself to see my progression. I will continue to strive for consistency.
@Healing With April keep at it! I provide coaching within my mobile app if you want it 😃
My knees are already on the floor with the butterfly pushdowns so I'm not getting much glute engagement - any suggestions. Many thanks.
Try this intermediate routine th-cam.com/video/f4btGAVWWsg/w-d-xo.html
Hi; I am a Karate student and do not have flexibility. I have been making similar exercises for many years but not so much changed.
That's exactly what happened to me when I did Kung Fu. Old skool stretching didn't work for me.
Watch this 3 part video series, it will teach you what you need to know trial.unitygym.com/flexibility-blueprint-p1
14:02 used to do these a lot, snapped my ACL twice over the last 10 years, bit concerned with putting that weight there now 😵💫
ooof I'm sorry to hear that. These don't put a lot of pressure on the ACL though. But more importantly, it's not the exercise that's bad ... it's how you go to the place where you use it. If you are progressive and manage load effectively you'll be ok. I've come back from several life altering injuries and now at age 44 am stronger and more flexible than I've ever been.
A lot of people are fearful of doing things that they perceive as dangerous after severe injury, and that fear is useful. It stops us doing silly things. But we can regain our best selves with the right approach. Check out this video where I talk about my journey, this was quite an emotional video to make for me because it brought up a lot and reminded me what I've been through th-cam.com/video/UX1xtEDteNc/w-d-xo.html
This is awesome ✨🔥 as always..
Thanks matey :)
Thanks a lot for sharing! I'm surprised about how little volume you're recommending. I'm probably overdoing it.
One question. When you mention that you very quickly can get more flexibility from the nervous system, can you also lose that just as quickly again? Probably if something triggers that protection response. I seem to be going in and out these states multiple times per day (if that makes sense).
You'll ALWAYS be less flexible at the start of a workout. Warming up makes a huge difference and my splits are noticeably better after warming up on the last set of a workout. But that's juts how it is, it's how the body works.
As far as your question of do you go back to where you were, no. Not if you do good flexibility training like this.
Because it's not something you do once or twice and then go backwards. This concept of hacking the nervous system becomes your way of training.
And like anything you do, you will get better at it.
As far as the volume goes, volume increases as you're load tolerance increases. Load tolerance is like a cup, volume adds water to the cup.
Add too much so the cup overflows and you get injured. In my decades of training I think 1 in 100 need more load (volume and intensity combined) to get better.
The other 99 need less load to avoid all the niggling injuries they have from over doing it.
And the worst thing you can do for flexibility is cause minor injuries. That completely stifles this process of hacking the nervous system and does the opposite by reinforcing that the nervous system should be limiting range of motion to protect from injury.
@@UnityGymOnline thanks a lot for that thorough response!
I wasn't so much thinking at the beginning of a workout. It's throughout the day. One minute it can be fine, the next I have that tightness in my right adductor again. But I guess it could be related to what you wrote in the last paragraph. Everyday I do 15-20min of stretches and strengthening, probably not as intense as this, but that might be little too much.
@@Knud451 there's so much that can contribute to that. We're literally fighting a war against a chair, and we're losing!
We sit for so much longer than we move in a 24 hour period, so you can do a great 15 minute routine, feel awesome, then sit for 4 hours straight and feel terrible when you get up.
These 15 minute routines are REALLY good for those wanting to add something to their workout schedule, or to get started.
I've found the best approach is a 40-60 minute workout several days a week that combines strength and flexibility in the whole body.
That really changes things.
I used to suffer a lot of pain in my 20s and 30s. Now I'm 44 and completely pain free and it's from this approach of 1:1 strength:flexibility
@@UnityGymOnline Absolutely! I really like the format of this kind of workout.
I saw your video from the other about your story. It's really inspiring! Reminds me a bit about myself. Six years ago I had an acute injury to my right inner thigh. No one has been able to truly say what it is and really remedy it. About six months ago I was diagnosed with "bad" osteoarthritis in my hip. In our modern world you get told that's the end of the road. But then just within the last couple of days I'm feeling so much better, actually some of these exercises and in general this type of training. I definitely believe that I, like you, can get back to normal function and be pain free.
absolutely, I don't recommend taking a diagnosis as the end of the line. When I was 21 I tore the Lisfranc ligament in my right foot. I went to 4 of Australias leading Orthopaedic surgeons and they all told me I'd have arthritis when I was 30 and be unable to do any of what I love. In my mind I told them to get fucked! And I focused on my training and the life I wanted for myself. At age 44 I wouldn't even know I had that injury, it's an old memory and I have zero symptoms except made 5% less dorsi flexion in that foot. We can always improve our situation