How I Achieved Full Splits In Only 1 Week - Fast Flexibility ASAP (Full Routine)
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- เผยแพร่เมื่อ 30 พ.ค. 2024
- This is the full breakdown of the routine I used to achieve the full splits in only 7 days! Now I do know I made a video over 2 years ago on me achieving the splits in only 1 day. However, I was more flexible back then, I felt like I pushed it too fast in only one day, and I quickly lost all flexibility gains from that one day. This 7 day routine helped me get the flexibility fast but steady and keep it!
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You should rather say “how did I regain my middle split in one week”
😂😂😂
@The BATMAN Says I am not even going to watch it because know it is total bullshit.
No way in hell the average dude is going to get full middle split in a week from zero.
Dude just his "progress" from day 1 to day 2 is pretty much from no split to split.
I DID IT ONE DAY WHAT... I DIDNT EVEN OVERSTRETCH!!!
You guys have to realise that he was still really flexible from day one,check it out, so it might take more than a week...or a month... just saying🤷♂️
Well I git nothing to do,I'll try it and update you.
The problem is everyone is different so yeah it can be weeks to months.
Day 1 easy
Day 2 every thing hurts slightly more flexible
@@yanniskarageorgiou3573 how about now
@@hisiwisi Probably not gonna splits by 7 days maybe like 3 weeks though.
1:49 QUADS STRETCH
2:25 Floor STRADDLE
2:49 PIEGION
3:04 MODIFIED FROG
3:32 Wall STRADDLE
3:45 WALL BUTTER FLY
4:10 Lizard (FOR 4 DAYS OF WEEK )
4:36 SIDE SPLITS ATTEMPTS ( REST OF THE 3 DAYS )
Afternoon Routine 🌜 🌚 🌛
6:34 DEEP SQUAT
7:08 PNF FLOOR STRADDLE
8:02 GLUTES STRETCH
8:17 QUADS STRETCH
8:50 Freestyle
9:04 FLOOR STRADDLE
Thank you very much
God bless you tysm
@@nordindelosreyes3473 Welcome
thank you!!
Thankyou!! :))
Also, it’s much easier to stretch when you’re warmed up compared to cold. I learned that the hard way. So do some jumping jacks, squats, running, anything to get you warmed up. It’s like 10x easier.
Best viewers are those who summarize the video in a list. Thank !
@Rick you are absolutely right. Static stretching ONLY AFTER workout. I learned that the hard way too. I always use to static stretch a lot before, now I know :)
@Light but i thought it was also bad/risked injury when stretching after a workout. my workouts are pretty intensive too would it be ok to just do like 30 seconds of jumping jacks or jog for a minut before stretching? like how intensive does the work before stretching have to be and for how long?
@@alalal123421 All you gotta do is loosen your muscles by doing like 30-60s jumping jacks IG. I am just guessing so don't quote me but all u have to do is warm them up with anything and ur good
Jump rope?
As a non flexible dancer i appreciate this like you wouldn't believe
BRUHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH
I feel this comment on so many levels!
Yo fam your comment is 2 weeks old so... How did it go?
Same! Like my front splits came pretty easy, but my middle split keeps being like haha no
Yes
This is only possible for someone who’s already flexible, not even possible to achieve in a month for someone who’s not. Tendons and muscled need time to adjust to a new conditioning posture
actually, I am flexible BUT I am not able to do that in a week, or a month.....
@@veronikatakacs4435 yeah some of these TH-camrs be out there preaching things wrongly which is a very bad way to go at it.
Chup ee
@Onouphrios and yet you use ‘someone’ in this whole comment section as an argument that everyone that says ‘this is not possible’ is in the wrong.
Would you give a very skinny person and a overweight person the same workout routine/program to achieve the same goals? I sure believe you will become more flexible but it will be almost impossible, with exception to maybe a hand full of people, to achieve the full split in a short time. Most of the people will just not make progress that quickly and it will be extremely slow.
And beside that, most of his videos are clickbait in achieving new goals in a extremely short time, it’s just amusing to watch.
Good for me I am already flexible but not enough to do a split I am ganna try this for a week and reply back and say did it work or not
I have already my middle split, it took me one year and a half to get it, I stretch every day for one hour. So I think for most of the people one week is just impossible, especially for boys like me.
Edit: It took me that long because I was very stiff (I could only do a right angle in the beginning), also because I was focusing more on the front splits the first year.
yes also we would need more pratice and motivation
You took so long because you stretch and you don’t strengthen. I got van damme splits in 7 months from 0. Find it on my channel Matteo Zanoni SW
@@matteozanoni9139 7 months, not 7 days.
Yes it’s all bullshit ! Some people will never be able to do a split also ! Why did you learn the split ?
Yes for everyone this dude is simply lying for views!
Yeah but you were already hella flexible to begin with... people like me literally gotta start from 0
Now you know where to start, at least, and if you've been doing since you commented, you probably have made some progress
Hey m from India
same thought...except from me personally starting fron 3 or 4 xD
@@FuturDancer94 good for you lol
@@renaa3787 thanks, girl ^^
Its weird i used to be able to do backflips into splits now i cant even do a regular split
My friend use to do splits however after a few months he cant do splits
@@ambrosiakairuiyuluvz6497 no shit man use it or lose it 🤦♂️
Same with me.
You might have given a long gap in between.
i swear
7 days is scam
Paul Phoenix!!!
70 could be realistic 😂😂😂
Ooooaaa🔥
I know someone who did full splits in a week after not doing any exercise ever, and also someone who used to do gym and calisthenics, has been trying to do splits for more than 2yrs and still can't.
That someone was clearly just naturally flexible. I have a friend like that. There's NO way your average person is doing the splits in a week lol@@joe9434
🎯 Key Takeaways for quick navigation:
00:00 🤸 Lucas shares his 7-day routine for achieving full splits.
00:27 🌞 The routine is divided into morning and afternoon sessions, with specific days allocated for each.
00:55 ⏰ Morning stretches are done daily, while post-workout stretches occur on specific days.
01:07 🌅 Start the morning routine with deep breathing to relax the body before stretching.
01:33 🦵 Start with quad stretches, focusing on opposing muscles before targeting split-specific muscles.
02:01 🔄 Straddle stretch focuses on hamstrings; adjusting toe position can intensify the stretch.
03:09 🧱 The wall stretch uses gravity to aid in stretching, held for one minute.
04:21 🌟 The morning routine varies between days 1-4 and days 5-7, with an emphasis on lizard stretch during the initial days and full split attempts on the latter days.
05:31 🎥 A follow-along video version of the routine is available on Lucas's fitness channel.
06:12 🔥 The afternoon routine is done post-workout for optimal muscle warmth.
06:40 🌀 PNF stretching technique is introduced in the straddle stretch, combining active muscle engagement with passive stretching.
08:16 🛠️ Balance is emphasized by stretching both target and opposing muscle groups.
10:07 📈 Flexibility increases cumulatively, with peak flexibility achieved post-routine by day seven.
11:15 🔔 Lucas urges viewers to subscribe for more insights and tips on flexibility and fitness.
Made with HARPA AI
How you know that this routine is working while you already can do split
If you already have your splits why do you need to know if it’s working? If you already have your splits try going for an over split
@@najhaswan1532 I think the point soared over your head
Bullshit no way you can achieve a split in 1 week when u can't pancake or open ur legs past 100 degrees
@@hadster016 they never said they learned it in a week tho, they just asked if these stretches work if you can already do a split
@Beau O'Brien then why didn’t he comment that himself instead of replying to this persons comment🤦🏽♀️😂
It's been 2 days when i start it and i was shocked that my split is getting lower and lower and also my side split it almost in the ground... Thank you so much!!❤🥋
Your legs is mostly feasible that's y your legs do this split in 2 days
Is this right
I'm also doing for karate🙃
your split is _in_ the ground? 😬
@@Min-kq9fq same!!
This can't be done in 5 minutes? Lame
🤣🤣🤣
Mad 🤪🤪🤪🤪
😭😂
Bro you have made such a beautiful community, every video is much appreciated and it has added a value to my life.
Just tried the day 1 morning routine and love the sequence! Never tried the modified frog before but going to start having my clients use these as well! Hope to get a full split soon, thanks for the content!
And now?
@@unlockingtheunique4136 Had some ups and downs with training the splits lol but changed up my approach to training it. I actually got back on the routine about 2 months ago and I'm about 2 -3 inches away from full split now
I just found this video. I love how calm and soothing he is.
Until I saw your first split I had hope haha. I was like, "Cool! I can get about a 90 degree angle with my splits. Let's gooo!" Then I saw you basically touch the ground on day one and realized my mistake! I have almost zero flexibility with side splits.
I need to learn this so I can be more flexible in my Taekwondo classes
Exactly why I'm here!🤣🙏🏽
Same
same for me with Kung Fu
Same, but muay thai, doing fast kicks hurts.
same with Karate and MMA👌
bruh went into a full split second exercise lmfaooo did I miss part 1 ?
I think the video should be called "how to regain splits in one week" because took me five years to do full splits, but one week to recover if i get stiff because lack of training :)
5 years !? Was you training everyday ?
Woah you're either really stiff or.... really really really stiff 😅
5 years is too long dude.
I've been trying to do it on and off for years as well. getting kind of close now though.
As a really stiff person same. Been 2 years now close but not there yet
If you're not flexible to begin with it's not going to happen, but you will gain more flexibility. I wasn't very flexible to begin with. I started around 50% complete full split day 1. By day 7 I'm about 70% complete full split. Big surprise though I almost completed a full front split by day 7 about 90%. I will continue these stretches to increase my flexibility. Thank you.
This crazy... as an ex ballet, Irish and Contemporary dancer and got my middle spilts after one day without overstretching... it’s been 6 years since I could do the middle splits!!!
Thank you!!! The video is so useful, i hope that it will work for me as well. You are awesome, keep it up!
Thanks for sharing! One thing I would like to emphasize is that not only did you start more flexible than others , you also work out regularly so you have really strong legs and hips which is so important for injury prevention. I’m a naturally very flexible person and when I was younger, I was not into strength training, I preferred flexibility training only. Because of this, right before I was set to do a salsa dance performance with a split at the end, I tore my groin muscle. I have been working for years to recover it with strength exercises and am still not able to do the splits like I used to- especially side splits. Also, remember that some people’s anatomy will prevent them from ever being able to do a full split and that’s okay. This is still a great routine to get you more flexible than you were before. Thanks again!!
True but at the same time, if you get hurt you recover.. and and your usually more strong after that.. same with broken bones....
@@peaceboi2802 🤔 I get what you’re saying, but That’s not always true. Research has shown that the most common cause of injury is weakness from an old injury. Be careful!!! ♥️
This was day one for me and I’ve never been able to do the splits and I really don’t know if I’ll be able to do it on day 7 but holy hell, this was a really good stretching video. Thanks for this.
He was already quite flexible when he started it so it'll prolly take non-flexible folks longer. I'm assuming it's gonna take me a couple months so I'm just gonna repeat this 7 day routine until I get the splits.
@@IsaacW. How's going?
@@frogonthebikeheh pulled my hamstring pretty badly not long after posting this comment and completely forgot i was gonna do this. I'm finally getting into the stage where I can start to recover my flexibility so I think I'll start in on this project again.
@@IsaacW. Oohhh, good that you're okay. 💖 I'm actually also going to start this project. I remember that last year I was super hyped about doing the split and I was 10cm to doing it, but then I stopped. So now I'm going to do the exercises till I'll get it. See you.
@@frogonthebikeheh how's going?
Wow, this is amazing. Thank you so much bro!
I appreciate both the practical tips in this video as well as the humor:
“I went from this [95% splits] to full splits in just a week!”
“From here, I started with a basic straddle exercise” - shows almost full splits
Yeah clickbait..
@@MrAntiRascist clickbait? He went from that to a full split in a week, he did exactly what was, advertised
@@sl4tra Sure. He wake up and immediately started the video, just like that. Right.
@@jdsheleg8332 probably did, i do too. You don't necessarily need to warm up to stretch if you're careful enough
@@jdsheleg8332 also he's an athlete of course he doesn't start at the same level as just a normal guy that never worked out a day in his life
I guess you could do it only in 1 hour. " me casually snapping my own tendons"
Though I feel like I am not near as flexible as you were when you started out I will give it a shot to see how much I can accomplish in 7. Thanks for giving these tips for stretching out.
You are naturally gifted with a healthy ability to be flexible. Not everybody is this lucky but gorgeous job. Congratulations.
Thank you so much, more to the point. Very encouraging and useful. The splits? That's yet another martial arts dream.
As a goalie im exited, but don’t expect it to work only in a week, y’all have to be patient
No way I'm getting this in 7 days. This has to be body dependent. His range is insane.
This is bc he was flexible before, then he lost it and when he came back to train it, his muscle memory reacted. For a non flexible person this is imposible. And this is not a theory, this is what happened 100%.
@@unachicaanormalfer wait how is muscle memory related to his flexibility? You still gotta stretch it right?
I've been waiting and looking for directions like yours for a long time thanks praise be praise be that I found your channel. It will help me. I will use your method thanks from California
Great approach! Thank you!
Thanks for this video, I will surely try this 😊😊😊♥️♥️♥️
I promise to follow this strictly from tomorrow inshaallah💪
Did you follow that??
This is going to help me SO SO MUCH in Track, Cross County, and ESPECIALLY in dance!!! THNK YOU!!!!😁🙏😁🙏😁
The drums at the start 😂 nice touch, raised my spirit from 0 to 100 real quick!
I remember back in April last year, I too wanted to learn how to do the full splits. I found his video of achieving the full splits in just one day and I watched that video every single day giving me motivation. Pigmie is the GOAT
Lol it’s all bullshit you can’tearn the split in a week ! Some people will never be able to do a split also !
@@learn1718omg shut up
great info but title should be: how to do a full split in one week when you already do a full split....
Thank you so much! I didn’t get a split, but I got a heel stretch!
Excellent teaching. Thank you.
You could already do a split two years ago
@Levi Karls he posted a video of him doing one in a day two years ago
Read video description
Lol ya
So u lose them quick , I had them for 15 years lost them in 3 months . Didn’t have them for 10 years , took 2 months to get them again. Then stopped stretching, 3 months later I’m back to square one again .
@@TheAlsdkf
Yea you don't use it, you lose it
Thanks dude, I completely achieve my full splits within seven days
Really????????
@@reyyanahmad7528 yeah
Damn
How much flexibility did you already had before ?
I subscribed ❤️
Thank you for these tips
So what I learned from this video is that things in life are easier said than done. Thanks for the video
You got that very right, learn English in a week, get rich in a month, play guitar in a week etc.
To everyone reading this don't go by the title of this video, take your time, it may take about a month.
This actually worked, It's been a week and now I can do the splits. Thanks
are you really !
@@msgghhv482 Yea I can after a bit of stretching
But were u fairly flexible before then?
I was, but not too much
Been trying the splits for years thanks for this helped alot
What a nice workout broo watched your video and did the first day first set I'll complete it and update👍🏻
Thanks mate.
You never updated us :')
I used to be able to do the splits years ago. I did dance, but after I quit and stopped practicing, I kind of just lost my ability to do splits. I was never able to do the middle splits, I got close, but yea. This sounds really helpful and is a bit similar to the routine I used to do, so I’m pretty optimistic about it. I think it’ll take longer than a week for me, but idk. If I remember, I’ll come back and update this comment when I give up or when I finally do it! Good luck to everyone else who is giving it a try!
Have u achieved your splits?
wha happened
tryna get the split in for better kicking, amazing video btw, super helpful and its going to definitely help with sparring and fights :)
does this helped
Thankyou so much, i was looking for this
2nd day of stretching on how to split I finally discovered the result. Totally effective but I it takes a lot of days or 2 and half weeks. thank u for this video it helps a lot.
Afternoon routine:
- Deep squat position | 60 sec
- PNF routine: hold in a straddle stretch (10 sec), Flex (7 sec), Go deeper (3 rounds)
- Basic flutes stretch (30 sec)
- Stretch quads (30 sec)
- Roll IT band 30 sec x side
- Freestyle stretches (3 m)
- Straddle stretch (1 m)
- Lay down
I leaned how to do my back flip of u you are really good
I think this will be helpful for someone like me who was really flexible not that long ago while I was dancing, but since, has lost all of my flexibility
Hey just a tip for that first stretch! Keep your knees together while laying back, you don't have to go all the way, just as far as you can!! (IT IS NORMAL FOR A CURVE IN THE SPINE WHILE DOING THIS STRETCH!)
great video bro! keep it up! looking forward to more of these vids
that's the first middle splits routine that I actually liked! each step very well explained and the routine is very complete, with stretches AND exercises! thank you!💗
I believe I can get my splits this week!
Thanks for that. I need to stretch more. Gonna really try this
YOUR DEFINITELY THE GUY I USED TO WATCH I WATCHED ALL YOUR OLD VIDS CAUSE OF PARKOUR NOW IM LEARNIGN FLEXIBILITY FOR UFC BUT I GOTTA FOCUS
😂4:44 Balls finally resting on floor...."Touchdown" {smirk} Bahahahahahahaahaha
I always say the 'but you gotta focus part'
Your split video has already made arrangements to my split 😁
Buddy !.... Hope your these exercises will be helping me to achieve my full split .
🙏🙏🙏🙏🙏
I'm actually trying to achieve a full split! Thanks Lucas
Results???? please
@@mohdziyanqureshi I still don't have a split
Results now?
I still don't have one
@@Corbs_ oh ok
Has it gotten better?
I started my stretching routine since 4 months ago to now and I am almost getting my side splits. (I had zero flexibility when I started)
"Comfortable discomfort"
That sounds soo painfully soothing!
You have great content. I'm a martial artist and your routine is helping me!
Didn’t get the notification. Bear in mind I had that turned on for all notifications👍🇬🇧
I just took me 3 days to achieve the front splits (I hadn‘t done any exercises before), but middle splits is really hard and after 5 months I still can do it completely
It took me 4 days to train in this regard 3 times a day.😊 Opened with the ancient method of toruara, but effective.😊😉
drive.google.com/file/d/1xORcSO3LSLAYygSv7t7VrI57z43OyU9s/view?usp=sharing
telling us we 'gotta focussss' never gets old
I am going at my own pace with this routine, but I have researched something that has to do with this flexibility practice where you won't notice your body be more flexible for a while until your body actually sort of copies it. I've seen it, and for a little I was hesitant to believe it. Although then I experienced it myself. Now I feel a lot more flexible and I am nearly there!
Everyone knows that this guy could already do a split
love your videos man. you've helped me get so much better. you also inspired me to restart doing my channel content, so thank you for that.
I am 82.but i will try. Your explanation is very good.
Great video and routine 🙏
Certainly a bit more approachable than a one day version. 😆
Dont appreciate the clickbait title, we all know 1 week is bullshit. HOWEVER, everything in this video is good advice!! Following along with this will definitely help anyone get closer toward the splits and eventually reach that goal given they are consistent.... Just not in the time frame suggested.
Took me like 2 years lol
Ppl if you are discouraged by having to warm up before streching, look up active streches, those have helped me shorten my warm up time be4 stretching and kinda made it more effective too. I used to think you had to warm up for like 10 minutes be4 strechching if u didn't excercise beforehand but with active streches I'm good to go in 3 minutes - idk if that's suitable for everyone but it certainly works for me😋 (if ur very inflexible you might need to be more careful - I can already do front oversplits on bith sides but not quite down on the floor with the middle split yet)
You have great content man.
I am already doing middle splits streching 2 times a day and trust me it takes more than a month but if gonna do it regularly you will achieved your splits surely 🙏
IMPORTANT THING TO KNOW: not everybody can do middle splits, almost all can do front splits but many have hip bones that don't allow you to safely do middle splits, look up videos about hip bones and middle splits, or just check whether or not your hips or hamstrings hurt, if your hips hurt STOP dont push yourself anymore! Just try to learn to front splits if you want to seem flexible, if its your hamstring then follow this guys tutorial or some other contortionist videos about flexibility, till your hip hurts or you can do middle splits without damages
I like your humbleness. Rare for a TH-camrsl. Thx!
I am a very disciplined person but a very very stiff one!
Well... I have the rest of my life to get it, So I'll begin with it, and wait to see if there are some results 💪🏾 so happy to learn how to use PNF to try splits 😁, thanks so much for the video.
I have never been able to do middle splits and I doubt I’ll get it in 7 days because to even get my side splits down took me 3 years to get it so let’s see how this works
Hey there, I just want to thank you for this. I'm on day 3 as of today and I notice a huge difference in my kicks and even everyday tasks.
My legs have always felt inflamed, and this routine is giving me huge relief.
Thank you so so very much.
Thanks a lot for this video🙏
Thanks for another great video
Blessed be the ppl with carpets I gotta do this in concrete 😔
put a towel or blanket down
Try rough hard wood floors
Grass?
or just buy a yoga mat
For those wondering, stretching uses these little units of muscle tissue called sarcomeres. If you're not used to stretching, what you're gonna do is teach those units to expand to their max range. But in order to get a high level skill such as a split, you also need to create new sarcomeres, and that takes dynamic stretching (going through bigger ranges of motion) plus time (i don't know how long exactly, but one week won't cut it). Basically if you never stretch, it is biologically impossible to get your full splits in 1 week.
Still the pnf method is a very efficient technique, especially when coupled with wim hof's stretching method (which has a dynamic component to it)
what is wim hofs stretching method?
@@vampirebl4des It's kind of a stretch "warmup". Basically you breathe in and out a couple of times, hold your breath, stretch and manipulate the are. To do so makes your blood more alcaline and can unlock better results temporarily, but you can then build on it with pnf
@@Maliceinponderland ohh okay thanks !!
Does the stretching machine help?
This guy can do everything.
Enjoyed your video thoroughly
Excelentes ejercicios, yo también trabajo mi flexibilidad en mis videos, saludos cordiales 🙏🏻
"How I've lost my ability to have kids in a week"
this is so funny 🤣
lol
Haha 😂😂😂😂😂😂 true though happened to me to
"But you gotta focus" gets me every time
Amazing and perfevtly done