The ONLY 7 Flexibility Exercises You Need! ✅

The Big 7 of Flexibility ✅

I’ve heard the concept of the “Big 5” flexibility exercises from @BodyweightWarrior ; they are: the pike, the pancake, the middle split, the front split, and the bridge. I added 2 more to the list, which I’ll explain below.

The idea is that working on these exercises will give you enough flexibility for all other flexibility goals you may have. For example, working towards the bridge will take care of the hip flexors, lats, and chest, instead of having to think about these body parts separately as individual goals.

You will still work on these body parts separately. However, the intent of improving your bridge and focusing on a single position makes training “easier” and more straightforward than thinking of each joint and muscle in isolation.

1️⃣ The Resting Squat: This should be your entry point to flexibility work. It should become so comfortable that you could even eat in this position.

2️⃣ The Pike: Hamstring flexibility will serve you for a myriad of skills and even daily life activities.

3️⃣ The Pancake: Not necessary for real-life activities, but it will improve all compression skills like handstand presses, L-Sit, and V-Sit.

4️⃣ The Front Split: This one will take care of all the hip flexors and hamstring flexibility you might ever need.

5️⃣ The Middle Split: Arguably the hardest of the lower body exercises. Again, not directly applicable to real life, but extremely helpful for anything hand-balance related. It will ensure you have enough hip flexibility to spare.

6️⃣ The Bridge: This exercise will open your entire anterior chain (front of the body). Working on it will open the spine, shoulders, lats, chest, abs, and hip flexors to a great degree.

7️⃣ The German Hang: I added this exercise to the list to work the shoulders into extension, which none of the above exercises does.

📱 You can find Follow Along classes for each of these movements on my app!

I recommend focusing on 2 at a time, maximum 3, for the best results. Any other questions, ask below!

With Love,
Gabo

[SaturnoMovement]

📲 Follow Along Classes (ALL LEVELS) for each of these movements on the NEW ‘𝐒𝐚𝐭𝐮𝐫𝐧𝐨 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭’ available on PlayStore or AppStore.

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The Big 7 of Flexibility ✅

I’ve heard the concept of the “Big 5” flexibility exercises from Tom Merrick (the bodyweight warrior) ; they are: the pike, the pancake, the middle split, the front split, and the bridge. I added 2 more to the list, which I’ll explain below.

The idea is that working on these exercises will give you enough flexibility for all other flexibility goals you may have. For example, working towards the bridge will take care of the hip flexors, lats, and chest, instead of having to think about these body parts separately as individual goals.

You will still work on these body parts separately. However, the intent of improving your bridge and focusing on a single position makes training “easier” and more straightforward than thinking of each joint and muscle in isolation.

1️⃣ The Resting Squat: This should be your entry point to flexibility work. It should become so comfortable that you could even eat in this position.

2️⃣ The Pike: Hamstring flexibility will serve you for a myriad of skills and even daily life activities.

3️⃣ The Pancake: Not necessary for real-life activities, but it will improve all compression skills like handstand presses, L-Sit, and V-Sit.

4️⃣ The Front Split: This one will take care of all the hip flexors and hamstring flexibility you might ever need.

5️⃣ The Middle Split: Arguably the hardest of the lower body exercises. Again, not directly applicable to real life, but extremely helpful for anything hand-balance related. It will ensure you have enough hip flexibility to spare.

6️⃣ The Bridge: This exercise will open your entire anterior chain (front of the body). Working on it will open the spine, shoulders, lats, chest, abs, and hip flexors to a great degree.

7️⃣ The German Hang: I added this exercise to the list to work the shoulders into extension, which none of the above exercises does.

📱 You can find Follow Along classes for each of these movements on my app!

I recommend focusing on 2 at a time, maximum 3, for the best results. Any other questions, ask below!

With Love,
Gabo

[needspeed]

Bro that's some god lvl flexibility, 99 percent of men would never learn this.

[spinnettdesigns]

These 7 yes, but it’s the 100 that you need to get to the 7 😅
Truly beautiful work here 👌

[vicefitness]

That last actually tore my distal bicep tendon.

[rhythmiasoul]

i’ve been able to do the first one for as long as i remember, never knew it was considered a “skill” to master!

[getbacon]

this video was truly great. well done!

[BigBluMunkey]

You are so amazing, I have been doing your 15 minute morning routine for years. Please never stop sharing your wisdom and experience

[Cesar-bbrx]

It's been so long, I don't remember subscribing... But I'm already subscribed... I'm glad. Really good video.

[NotBlazerMC]

Me who can't even touch their toes while standing straight

[WillyMakesMusic]

I have an alternative for those who want something a little mote advanced and beneficial for strength through range. Resting squat, straddle ups(middle split and pancake combined in a dynamic active way), the active front split(knees up off ground), active hip er/ir rotations, bridge drop back to pushup, the reverse nordic, and the german hang

[PlayfulTraining]

Amazing summary and demonstration! Shows the rewards of persistent and purposeful practice! I hope to get there one day, prioritising front split right now. Elevated hip flexor pulses are working well.

[StraitjacketFitness]

This is very helpful. Thank you Saturno Movement.

[lisec]

I can do most of the things because I did gymnastics for 6 years 😂 and I still can do it (I stopped last year)

[stevefrench]

We do those exercises at my martial arts class, but I don't seem to have drastically improved. Now I'm focusing or muscle strength (glutes and psoas) for mobility but still.... I'm not seeing the results it's so depressing. Any advice?

[FirstNameLastName-wtto]

This is the first video I’ve seen with a proper split with a dropped hip.

[marioalbertofriasbanda]

Ahhhh bueno gente! 😊 Éste instructor tiene la gracia de la demostracion y evidentemente el dominio de la disciplina. *Se trata de invitar a que se sometan a un riguroso entrenamiento para adquirir éstos logros..* ❤🎉❤🎉❤

[ashleybaly]

I often did number 6 as a kid, and I gave this a try after a few years. The first try was kind of a fail, but I gave it another shot, and I still got it 😎

[aliabdelazeem]

please all the progressions for every exercise

[sigmal-_-l]

Please bro tell me some good stretch for hamstring when i bend my lower back only bend

[Brecish]

Just wanted to say thank you bro and I appreciate you blessing us with this physical guidance. I hope you are feeling extra strong today! ☝🏼