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The New Method On 3 Key Exercises For The Side Split
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- เผยแพร่เมื่อ 16 ส.ค. 2024
- Some months ago, I presented a new flexibility training method, the Contract Passive Range (C-PR). This method is, in my opinion, one of the fastest ways to get results. The best thing that I found about this method is that it works even better for naturally inflexible people. This method is also one of the basic methods that are used on the range Optimisation System (ROS), which is the training system that all my programs are based on. In this video, I explain how to apply this method in three key exercises for the side split.
Hit the link below for more videos like this:
bit.ly/3SIwH4o
Check out my flexibility training program below:
yiannischristo...
Music:
Ryan Little
a) I f you like this video DON'T hit that link😝:
bit.ly/3SIwH4o
b) The Side Split Program here:
yiannischristoulas.teachable.com/p/my-downloadable-16290
There's something very powerful about sitting in a full split and just making direct eye contact with someone
This is a high level joke lmao
Yes! It's like looking directly into their soul.
I think you’ve confused creepy with powerful
🤣🤣🤣
Sooo cringey 😭😭😭😭
I've never seen anything this quick on the uptake and informative along with seamless editing, thank you!
You're very welcome! Thanks for the support 🙏
I have been watching and watching and watching videos to understand how to improve my splits and everyone is saying more or less the same things.
You are the first one I found with actual useful information.
Thank you so much. Keep up the good work
Same bro.
I’ve learned so much about form and technique from you, best splits content on TH-cam. I’ve been working on the splits for 1.5 months and have gained a lot of mobility thanks to your training. It’s not just ‘stretch with a lot of weight’ or ‘have a partner jump on your back’ or even ‘just sit in the stretch for 5 minutes reading a book’. I can feel your advice lengthening my muscles.
A straightforward Side Split tutorial, great video!
Thank you 😎
I noticed something while cycling. Since I began stretching, giving my seat height a number, I would set my seat height at 9 for a contracted cycling position, shorter stroke, more power - After half hour, I would move my seat to a 10 position - which would elongate my leg for extra length on my stroke making it seem easier to maintain same level as 9.......now I noticed, I can move my seat to 11 which results in better performance both in RPM and power delivery to pedals. It also more comfortable on my seat and it allows me to increase the length of my cycle......my knee has the same bend as former position 10
Is stretching making my legs "grow" ..lol.
This video helped me to understand the key exercise I needed for the side split.
Well explained and good tips, in classical ballet dancers do 95% of what you say, the only difference is that legs and feet are turned out.
Being myself an ex Professional Dancer and now ballet teacher and postural gym teacher, I add the same base of ballet with yoga as well so movement help flexibility with relaxation of joints avoiding injuries or heavy contractions.
You rvideo give a good focus frame of each work. Bravo 🥇
you truly are the best coach when it comes to improving flexibility!
Thanks for the support Daniel I appreciate it a lot 🙏
Great! I was waiting for this. I achieved the front splits after watching your front split tutorial. Can't wait to try this!
Yeaaaah! We’ll done! Go for the side split too!
Hahaha me too, so can you do the side split now?
Since I started my middle / straddle splits journey, my hips have been sore. Soreness goes away when I pause, but it comes back. I have watched a ton of tutorials, I will keep trying.. I am 48, I wonder if I keep trying I will mess up my hips and will end up in a wheelchair lol
do u warmup b4 ur exercises?
Hi Yannis, I've been using your methods for a couple of months now and I can definitely see progress. More than I have with a year of static stretching before. My goal is to do the 'big five'; the side split, front split, pike, pancake and bridge. Are you considering making a program for those?
Hi Jeroen! It’s great to hear that. Yes I’ll be making programs in all of these positions. The next to come are side split & pancake 2.0 and front split & pike 1.0
@@YiannisChristoulasThe contract/relax in active/passive range has been a game-changer for me. I'm looking forward to your program, I could use something more structured than what I've put together now.
🙌
How many sets and how long per set?
You are an excellent practitioner of stretching. Impressive. Thank you very much,, Sir.
Hey Yannis, you're awesome and your videos and dedication are inspiring. I have followed you for years now.
I tried your previous flexibility videos regarding the splits. But I still can't do them. I really tried, for 4 months total, to do these exercises, but two things are preventing me from achieving flexibility: 1. near the bottom part of my thighs, close to the knees, there is a pain (which you mention in your videos) that supposedly comes from weak legs - which might be true for me, so I trained legs for two months, went from squatting 70kg to 110kg and the pain is still there whenever I try the splits; 2. the bones on my hip area just don't seem to click to allow me to go lower, it just feels like there is a mechanical thing that prevents me from it and, sometimes, if I move my legs around in some angles, i hear a sort of crack/thud and my legs slides into a position which allows me to go waaaaay deeper but it becomes uncomfortable and sometimes painful, as if I am a toy and my leg is coming off.
Can you help me?
me too, when i tried to flex, it doesn't work, it hurts so bad that i have to stop, it is like your join is getting some kind of twisted
@@BlackSpade_J yeah and as if the hip joint is like pulling on my knee to the point of rupture...
@@poweredman
1.Dont forget to warm up to raise your body temperature.
2.dynamic stretch to activate the agonist muscle which help stretching the target antagonist muscle when you enter the stretching pose.
3.fascia relaxation of the muscle u wanna stretch.
4.improve your hip inner rotation mobility first don't forget to activate your gluteus medius and TFL when you do the hip inner rotation. Enough hip inner rotation mobility is the prerequisite to achieve side split.
5.when you practice side split u have to feel your adductors is stretching.
6.when you stretch more deeper the greater trochanter would stuck with the acetabulum you have to make the anterior pelvic tilt. it let the greater trochanter pass through and then you can go deeper.
sorry for my bad English😅 I'm a Chinese.I have the same problem as you before and then I find the method to solve it. now I can do both front split and side split. it's my experience.
I hope Yannis answers you, but I'd continue your efforts. Very much likely that four months could be too little for some of us. No matter a program promises accelerations, etc, our bodies are varied and it all depends on different compositions. There had been times I thought nothing was progressing to see that all of a sudden I was where I was hoping to be or beyond with consistency because it is a compounding effect.
Been watching some of your older videos. You know what you are talking about compared to the other youtubers here. Good work and thanks for the info
Thanks for the support 💪 I appreciate it a lot!
can you please do a stretching follow along routine for beginners try to increase flexibility! that would be so helpful!
Super useful! Thank you for sharing your practice!
You’re welcome, I’ll be talking more on this in future videos
Thank you so much Yianis! With your science based videos, I have been making great progress on my splits.
hi, this is really helpfull, allthough I was wondering if you have some advice on how to regain flexibility after a groin strain.
kind regards
Very nice! Keep up the good work! Tks!
Thanks Artur! I’ll soon make this channel a lot better
Yannis, you are a star. Thanks for this info. Will try this
Have fun! Thank you!
i've stopped seeing flexibility progress since i began strength training. i think it's because i'm sore for too long after leg days, so my range of motion is really limited for most of the week. i plan to simply reduce the intensity of strength training on my legs but was wondering if u had any advice regarding recovery from strength training and training flexibility from ur experience urself and with ur clients
Is there a good home warm-up routine you would recommend before doing these stretches? It'd be very helpful if you'd do such a video. ^^ I've tried many warm-ups before but somehow ended up pulling muscles
Just do jumping jacks, some calf workouts, squatting, running in place and some more simple stretches like touching your toes and a half-way side split
this is something I would love to get good at
Excellent! Keep it up Yiannis!
Excellent video Yiannis
Hi Yannis, could you make such a video for reaching the front fold? Thanks
Hi Nina! I’ll put it in the list ✌️
Thank you
As always amazing video and clear explain 🥰
Thanks brother 💪
Wow! Wonderful tips! Greetings from Konstantinopol :)
Thanks a lot!
💪
I will try it ! Great videos on splits and cute accent btw
It's pretty long but I would be really happy if you'll help 🙏🥲
I'm confused, you showed here both methods of two of your previous videos.
1. Contract Passive/Active rage
2. Contract Relax
In the video about the passive active you said to do 2 sets of 15 seconds and 1 minute rest for each exercise. But in the video about the contract relax you said to do 6 seconds with the relax and 6 without or something like that.
So my question is what to do 😭
Because you gave a link to the video about the passive active method so I guess I need to do the sets like you said there but 15 seconds sounds too little. Maybe I missed something so I would be very happy for help.
Anyways I really like your videos man I'm able to the front split only because of you 🫵🫵🫡💪
Hey,
I understand the frustration; these are not easy concepts. Flexibility is more complex than strength or endurance training. The Contract Passive Range (C-PR) is a continuous hold, whereas the Contract Relax (CR) alternates between contract and relax within the same set. During the contract phase of CR, it looks like CPR, which can be confusing.
Congratulations on your front split! I'm glad our content helped with your flexibility journey so far. So let me propose something. My team and I are gathering stories from those who achieved their goals with our content. Sharing your story helps spread the message and reach more people. We appreciate your support and offer access to our services, such as consultation, for your next flexibility goal. If you'd like to share more about your experience, connect with me on Instagram [@yiannischristoulas] or email [yiannischristoulas@gmail.com]. Looking forward to hearing from you! 😊
Thank you my brother❤❤❤
God bless you my dear Maestro Thanks
You’re welcome 👌
Thanks for the video, I already bought your side split program, is there a chance you will also make one for the front split in the future? It seems my very poor hip flexor mobiliy is kinda holding me back from getting more progress in my side splits, especially during the tailors pose😅
Hi Michaela! The next programs to come are Side Split 2.0, Front Split 1.0 and Shoulders. I hope to publish them with a month. I’m sure these will help with your hip flexors
good i like it but why you dont tell us how many times per week should we do this routine?
This is really cool
guys doing splits is the best!!!
Great video
🙏
thanks for ur videos ia have this problem every time i take a rest of one day next dy i cant do the front plit where i had bee i have ti start from another level please advise
I almost got down on the first try thanks to you
Hi coach. Can you show how to train for the full squat. I’ve been trying just do the Asian squat but been failing. If lost the ability to do the Asian squat. What does this means?
Hi Yiannis. Really nicely explained. I have discovered your channel recently and I definitely like your approach of having scientific-based methods. If someone is interested in both, side and front split, would you recommend working both on the same days, or alternating them (M-X-F front and T-Th-Sa split)? Thanks!
Thank you! Yes this training split would definitely work well 👌
Just curious, what is all in the paid $49.90 front splits 1.0 program? I thought the flexibility techniques were already laid out really well in the front and side split videos. I am quite inflexible when it comes to any of the splits, and just starting out. Is there a point buying the program, or is that more advanced for getting towards the end of the split? Should I just focus on the active range for now, or is the paid program more worth it?
Thanks so much for all of the time and effort you put into these videos! Very informative and well put together. Appreciate it!
Hi Curtis.
All my programs are based on the Range Optimization System (ROS). This is a flexibility training system that shows the path on how to train from 0 to 10 in all movements and positions. It contains more than ten different methods and information on every aspect f your training. The Side Split 1.0 is an introduction on this training system and uses the most basic but also fundamental methods for someone that is just starting out. More advanced techniques will be available on the side split 2.0.
So in general it’s a comprehensive program with the proper introduction of all training, methods, and training variables.
However, focusing only on your active Range during your first steps in flexibility training is also a smart move and you can definitely start getting progress by doing that
@Yiannis Christoulas awesome, good to know, thanks! I will purchase it and give it a try! Looking forward to the front splits program as well!
@@curdrum1988 Go for it! It's under construction and coming soon.
@Yiannis Christoulas ok purchased, excited to start! Just a couple questions. Do you have a community group for people to chat about progress and questions? Also, once I get to week 6, do I just keep repeating week 6 since it is the highest intensity, or repeat the full program? I know I won't be doing the splits after 6 weeks haha.
@@curdrum1988 Curtis! Have a great start with the program. I don't have a private community yet. You can do the program for more weeks. You can spend even two weeks on each week making it 12 weeks in total. Once you're done you can keep training with week 6 or move to side split 2.0 which ill publish soon.
What is the actual term for this technique used in research papers? I can’t find any papers on this using “CPR” or “Contract Passive Range”. I’d like to read more on it
Impressive!
Is it normal to feel like your knees are going to pop out of socket? 😅 If not, how I do stop it from feeling this way?
Can you make a video about how to increase back flexibility?
Jai shree krishna 🙏 ji ❤
Should we practice these stretching routine every single day ?
This is an end-rande strength method called Contraction Passive Range. You should be doing it from 2-3 times per week based on your recovery. Check my dedicated video on that method for more details.
Sry if someone already asked or I missed it but how long is one set or the contraction?
Do you have a Hamstring stretch program?
Umm 😅. For the last few months of an evening ive been sitting in a split machine and just watching netflix (or this vodeo roght now).
recently i wrapped a bit of paper tape on a broom to mark with pen the progress/regression more concistently.
I also squat with the goal of being deep n upright in posture (barely 130kg atm). Plus a few pther things like reverse nordic etc....
Do you think if consistent, progress like this is possible (Even if less efficient) for sides?
Cheers from shaun.
Can you do a psoas video? I really can't find good psoas streches
That's definitely on the list. It's also complicated to do the PNR methods on this matter scle so I'll definitely do a video on them at some point
Could you add the previous video you mention in the beginning as an overlay on the video? ;)
I did! Didn’t I? 00:25
Oh yes, you did! I only have these overlays deactivated in my app.
Good to get some engagement though. Your vids really deserve to blow up more!
Awesome
I have no idea about how to turn the legs inward in the pancake (contraction exercice). I can't seem to do it at all for now...
It takes time.
This is a very unusual activation, and most people have a hard time in the beginning. Especially those with low levels of active flexibility.
But don't be discouraged! Progress will come with practice. If you find it challenging, start in a position where you don't feel much of a stretch. Focus on mastering the leg rotation and building that mind-muscle connection.
Sooner or later, you'll be able to do it close to your max range and get the unique benefit of this method.
Its need alot of hard work and need good food that suppirt the ligment and tendon
Do you do in-person training?
Nice
Hello. What are your thoughts on Dynamic kick stretching? Much of it is in martial arts.
Great way to convert you passive flexibility to active and also the only way to increase your speed in those ranges. Absolutely essential for martial arts. However, probably the slowest method to increase flexibility
@@YiannisChristoulas would you say that doing dynamic kicks is good for warming up to prepare for your stretching?
@@Newinvestor2023 with low intensity and high reps, yes.
Hi Yiannis, I paid for your side split 1.0 program and have been watching your TH-cam videos as well. I've noticed that the 6 week program 1.0 does not have any side split CPR exercises, only PS, CR and CAR. It does have CPR for tailor's pose. Please can you advise where and how to incorporate the CPR side split exercises? Thanks.
Hi Andy! These methods are incorporated on the side split 2.0 program which is on the way. In general, you can add CPR before the CAR methods but you need to make sure to start with low intensity and volume. Also, adjust the total sets so you don’t make much more than what you where previously doing. Keep a low stretching and contraction intensity in the beginning and gradually progress on both based on your progress. There are many different ways on how to combine CPR and CAR but I can’t explain everything from a comment. Do a first try based on these instructions! How are your results so far?
@@YiannisChristoulasHi Yiannis. I only purchased the 1.0 program last week so not had long to try it. I'm more advanced and have my front split and about 6 inches from touchdown with side split. I can just get my calves to touch the ground but I'm stuck at this level. Tried progressive underload, overload, supported, unsupported and CR, isometric, etc. Thought I'd try your program to close the gap. Should I start on week 1 or further on? Thanks.
@@andytsang3239 I see. CPR sounds like the best option for you. Start from week one and feel free to jump some sessions if they feel to easy. It looks like you mostly need isometric strength at your passive range. So add CPR as we discussed after week 5-6. In general I wouldn’t push too much the passive range during this period if I were you. Take a step bag and build your and range strength. Push again after 6-8 weeks. It will come
I want to try this 3 sets everyday before going to bed.
what if my passive and active ranges are about the same?
yoga krana e kehetu kellagema 3 weni kolla 🤓
Wait, so what do I do if I can't split anywhere near this far? I thought that was what this video was going to address.
How long an dhow many sets ?
How long should the set be
My ADHD brain is having way too hard of a time understanding how to do this 😭
How long does it take ?
I don't understand what too do directly after this contraction?
This is an isometric contraction. After you complete the duration of your set you just rest
So how long is a set?
2:02, why doesn´t it make any sense? By actively pushing in that position you´re still trying to adduct, so why doesn´t it work?
4:25
Do i need to warm up ?
Yes, always. Even if it’s only ten jumping jacks
Such good coaching. Also if you allow me, very cute feet 🦶!
who else wants to be like yujiro hanma
Your pancake looks delicious 😋
This day=akineton
You're really handsome!❤
How many sets for how long?
Check the link on the top of the screen here 00:25
front split*
❤️💖❤️👍❤️💖❤️
👍🏽
🙏
Fantastic! Can the timings ( 3 x 1 min each, 3 x week) like for the side splits? I followed your side splits tutorial and filmed it, I was able to get splits on both sides at 30 years old and I couldn't do it on both even as a child! Thanks! th-cam.com/video/6u9tXfEXf2c/w-d-xo.html
Yes, you can! I think that combining also the other methods (CPR and CR) will get you faster results as the side split is much more complicated than the front split. I'll share your video on my community page. I'm so glad to see your progress. Keep it up!
🫸🫷
Looks painful
The method does not matter at all. What DOES matter is how your muscles respond to exercise?
Good luck and don't have hip osteoarthritis!.
I upvoted your video, but then I saw that downvoting was disabled. So I took the Like away.
This is not right.
Hello Giannis, I did buy your program but I haven't received yet any confirmation email 😔