Video 2wYQhJdv2oI

[00:00] What is up my boy 8warriors and welcome back to another video, another follow along. Today we're going to be revamping the very popular 20 minute full body flexibility routine with version number

[00:16] three. Let's jump straight into it. Also if you're wondering what this attempt at a moustache is, it's because it is November. I'm doing November. Learn a mode, take a break, or donate. It'll be linked in the description down below. So if we're going to start from the neck down like we did in

[00:30] the previous example you don't have to be seated on your knees like this for the first step you can be standing you can be sitting doesn't really matter I'm just doing it because of camera angles first thing first we're going to loop the arms behind the back I'm going to turn to the side so you can see a bit better

[00:44] and then we're going to start with the right hand side we're going to try and pull the arm away from us and lean the head away from us I'm not going to try and lean the neck down I'm going to try and look up very very slightly so I'm going to be pulling my

[00:58] right arm down lifting my chest up and just leaning my head to the side. We're going to hold this one for about 30 seconds you're going to feel a stretch in the neck, the neck on the muscle, the scalene and it's going to probably go on down into the

[01:14] arm and the chest as well. From here just a nice deep breath is all we need to do as we ease our way into

[01:27] this routine. Keep holding a little bit longer and we're going to swap sides.

[01:43] So I'll swap around so you can see. So we're going to grab the hand, we're going to pull it behind the back body, pull the shoulder down, lift the chest, look up and away.

[01:57] I'm going to hold this one just for a short period of time.

[02:18] As always with all of these stretches I'm probably going to remind you countless times just keep the breath nice and calm, controlled, deep. If you're struggling to breathe properly, you're probably pushing the stretch a little

[02:30] bit too hard for this particular routine. Right, so that's the first bit of the neck done. We're going to keep the hands behind, we're just going to reach behind, we're just going to pin the shoulder blades back, and we're going to lift the chest, and we're just going

[02:44] to try and reach our hands towards the floor. So the main thing here is lifting the chest up, squeezing the shoulder blades together, Staying nice and proud. You should feel a stretch probably over the shoulders, over the

[02:56] chest, into the biceps. I'm just going to hold this for 30 seconds.

[03:09] If you can try to tuck the chin, you'll also feel a little bit of a stretch in the neck as well. well. I come back to the middle. I'm going to come onto my toes here, in a little bit better position.

[03:22] Here we're going to do some breath extensions. I don't know why I put it that way. We're going to start with hands on the head, exhale, come all the way down into as flex as you can and inhale and then try to really open the chest

[03:41] breathe out come back into the tight ball inhale that's going to be three of these

[04:01] So that's kind of the upper body. In the next one we're just going to come to the side now, come forward and then go into

[04:13] an upward dog position. So again, it's going to be a bit of a bench, you can walk back from the floor, you can do a little bit of twisting, kind of loosen things up a little bit.

[04:26] And then from here what we're going to do is we're going to lift onto our toes and push back up into what would be the downward dog position. And then what we can do from here is we're going to do some walks. So we're going to try and lift up one heel, press the heel down, lift up the other.

[04:42] If this is a bit tight for you, just come out of it slightly in terms of where the shoulders are, lift the shoulders up a bit and focus on really trying to arch the lower back. This will be 10 steps on each side.

[05:01] We're going to count down. Both legs on the house. We're going to focus again on the shoulders.

[05:14] We're going to come into a cat stretch. You can lift the legs high, try to press the shoulders down to the ground and arch the back.

[05:28] Again, this is a freeze. Try to feel like you're really trying to push those shoulders down to the ground by squeezing the shoulder blades back. Kind of arch that out.

[05:40] Should feel a good stretch on the lats, especially going into the shoulders. And we're just going to move the legs out a little bit, kick the hips back into a child's

[05:59] pose. And then just relax here for a second. get your belly button nice and deep to the ground Keep those arms overhead So from here we going to come forward and it going to sit down we going to place our right leg in front of us i going to

[06:19] open that front knee to 90 degrees so we're in a 90 90 position from here we're going to twist over we're going to try and move this left leg back as far as we can ideally getting into

[06:31] kind of a pigeon-like position but again making sure we keep this front leg at 90 degrees we're we're going to try and bring our chest directly over that front leg, that front knee and we're just going to ease on into it. So from here we can do a little bit of

[06:47] P&F. What we're going to try and do when we're in a little bit of a stretch position we're going to try and lift the knee up towards our chest as hard as we can. So I'm going to try and lift this upwards, going to hold it for five, keep lifting, keep holding and

[07:00] and then we're going to try and push this knee down into the ground for five and then we're going to alternate between those two so we're going to lift

[07:16] and then press into the ground lift and then we're going to press last one

[07:30] So after this last press we're just going to try and twist on that a little bit more, lean as far as we can and then we're just going to hold this stretch for about 20 seconds.

[07:45] During this time we should have a nice stretch on that glute of this front leg. Alright, finish up a little bit longer, we're going to come up, elbow nice and

[08:04] nice, we're going to keep that front leg forward and come into a lunge position. So with the lunge position we want to stay up nice and still going to rest on that front leg, deepest lunge that we can. I'm going to keep the back foot on the toes and all we're going to try and do is lift

[08:21] the leg and straighten it and then come back down. We're going to do 5 of these, we're going to try and lift, straighten that leg and come back down. All we're going to think about doing is actually trying to push that heel back behind us but

[08:34] keep the hips sunk down. I'm going to come all the way up, we're going to try and stay as low as possible. This is the fourth one. and the fifth one we're just going to hold for 10 seconds so we stop

[08:53] a few more 2, 1, and come down for a lunge that's it, we're going to keep the left arm on the ground we're going to reach behind, grab the foot with the right arm if this is too intense for you then that's fine

[09:06] we can just hold the lunge stretch a little bit longer we're going to hold this position, lean on forward forward and try and pull that back leg in the closer you can get it to your bum the more intense the stretch is going to be and we're going to hold this one for about 20 seconds

[09:21] you can form a little bit of TNF as well so what we can do is we can try and kick into the hand slightly so we're going to try and kick into the hand and relax kick for five seconds, keep your chin and relax. Kick again and relax.

[09:48] Perfect so now we're in this position we're going to stay here try to keep the hands on the ground if you need to and all we're going to do is going to try and push the hips back and straighten the leg. Now what we need to do is stay as much over this leg as we can.

[10:03] If this is too intense for you, then you can come out a bit a bit. You can get some support, something where you can hold yourself a little bit higher, but this adjust has as needed for you. So we're going to come forward in this lunge, push the hips back, pull the hip back, straighten the leg.

[10:19] If you can as well, for extra bonus points, pull the foot back towards you, hold for a few seconds, and come back to any five of these.

[10:39] Should feel a nice stretch on that hamstring and that front leg. The last one here is going to hold for ten seconds. You're trying to keep this contact here between the thigh

[10:53] and the front as you push tips back try to maintain that contact go as loose as you can hold this last position for about 20 seconds

[11:08] again if this one isn't particularly comfortable what you can do is grab an object and you can simply sit back on that object it's kind of the same stretch but just a little

[11:24] bit more of a relaxed position and again like if you're up here that's fine if you're further down also that's fine too. Keep holding and come back and then we're just

[11:38] going to simply repeat again we're going to go to the opposite side so I'm going to turn this way so I can show you so we're going to come back into that nice nice position that left leg now down front the right leg back and wiggle that right leg back

[11:52] and we're twist that hip as far as we can or as far as we feel comfortable into the front leg and from here again we can do another set of that here so we're going to try and lift that knee up keep lifting keep lifting lift up and press into the

[12:11] I going to open the back and forth I going to lift and I going to press into the ground Lift

[12:31] Try and pull your thumb up deeper and press that knee into the ground. That's it.

[12:46] come out of it, off. Perfect, now we're going to try and hold this last position, just a little bit longer again making sure that knee is roughly at 90 degrees, try not to let it come in too much

[12:59] that will make the stretch that little bit less. We're going to keep holding this position and we're going to come on out this one, we're going to stay in that lunge position as we did beforehand

[13:18] on the close of the back leg, use the support you need to keep those hips low, push the leg out behind you That's two. Again, we're going to do five of these. Hold for the last one. Ten seconds.

[13:38] Two more. So let's really try to squeeze the glute on this back leg, trying to push that leg behind you. Last one. We're going to hold for ten.

[13:51] come back down, same thing again, place that right hand forward, lean behind you, lift the leg, grab it with the left hand

[14:07] and we're going to pull in again for that nice, more intense stretch over the hip flex from the quad and then from here, we're going to try and kick into the hand very, very slowly we're going to try and push the foot away, kick for five seconds and we relax.

[14:28] Kick for five seconds and relax. Do one last one and hold it for a little bit longer.

[14:40] a kick. Hold this one for about 10 seconds again, try to pull that foot towards your bum.

[14:55] Perfect. Same thing here again, try and go forward into the lunge, keep that contact between the thigh and the stomach and push the hips back straighten the leg

[15:09] pull the toe towards us staying as close as you can to that leg forward do five of these pull the hip back really make sure that leg is straight don't let it bend

[15:21] if it's bent straighten it and just come a little bit more out of the stretch Push it back, pull the foot back.

[15:34] Two more here. Last one we're going to hold for ten seconds.

[15:46] Again if you want to you can grab the object and then you can sit back now sitting back

[16:02] on the flat leg. Otherwise try to hold in this kneeling position and just try to relax into it. I know this leg is shaking a bit for me so I'm kind of probably pushing it a little bit too hard.

[16:14] right come back to the center and we're going to come into a tail opposed position so this is called butterfly whichever you want to call it and grab the feet and

[16:28] pull them in nice and close the closer it is the harder it's going to be so if it's not really comfortable right in and just let the legs fly a bit it's no bad and we're we're going to come down, hold on to the feet, press the elbows into the legs so we can press

[16:45] the legs down and then what we're going to do here is we're going to try and lift the legs up into our elbows. I'm going to try and do this, I'm doing it into my elbows. So lift up, hold it sideways and then from here we're going to try and squeeze the glutes,

[16:59] pull the knees down to five. Lift up to five. Then we're going to push down to five. Really

[17:15] try to squeeze those glutes, pull the knees towards the floor. One last one, we're going lift up. Lift up five. I'm going to push down, really try to pull with those glutes, pull those knees

[17:32] towards the floor. I'm just going to hold this one. Now a little bit more relaxed position. We can then

[17:44] work on just sitting in the stretch. Again I'm actively trying to pull my knees down towards the ground but only about 50% effort. What you can do now is lift the hips slightly, move the hips as close as you can to the feet and slide away. It's going to be five of these.

[18:03] During this you're going to always try to pull the knees down towards the ground. Two more.

[18:19] Perfect. Hips should start feeling like they're getting a little bit looser and we're going to take that to the next level a little bit and use it again.

[18:31] We going to come on to a squat position So as deep as you can you resting squat From here what we we going to try and do place the hands on the ground and try and lift the hips same thing again try to maintain this contact between the chest and the thighs and extend the legs

[18:48] down into that position hold for like three or four seconds then try and push and reach as close as you can to the ground then we're going to come back down into our squat without all the way down to the bottom just as deep as you can whilst maintaining your squat

[19:01] press back up really try to pull yourself deeper try to keep that connection here between thigh and the stomach. It's going to be five of these. Press up, make sure those legs are straight

[19:17] if you have to come out a bit and straighten them that's fine. Come down, we're going to do two more

[19:31] Last one, hold this position, try to actually give yourself a little bit of force this time, try and pull with the ankles.

[19:46] Hold this for another 5 seconds or so. Then all we're going to do, whilst we're in this position, we're just going to let the feet and wiggle them out a little bit. Turn into a comfortable distance in what would be an almost pancake position and then we're

[20:02] just going to hold this one as well. I'm going to hold on to my feet because otherwise they go sliding out far too far. But you can just kind of relax, press your elbows on the ground, kind of get whatever comfortable position. Should go for this one, nice stretch in the

[20:19] medial hamstring for the pike and the pancake. The pike should be a little bit more central, this is going to be more of the inside. Again try to pull yourself down towards the ground. Just going to hold this for another 10 seconds. And if we can do now, we're going to walk and

[20:39] drop ourselves into straddle. If you can't do that, come out of it and then start by sitting on the ground. Now when we're sitting on the ground, we want to make sure we can sit up in with a nice cool posture, we don't want to get all rounded, if we are rounded, again grab yourself a few cushions

[20:55] stick them under your hips so you can sit relatively comfortably, it shouldn't be too much of a stretch at this point so here, all we're going to do, we're going to start on the left hand side, we're going to look at our side bend

[21:11] so we're going to get more of a stretch on our QL and our lower back and obliques So what we're going to try and do is just try and get our left shoulder down towards our left leg.

[21:24] We can do this a little bit as well by using the right arm to push off the right leg. Push us deeper into that stretch. If this is enough of a stretch for you up here, also the hamstring of the front leg, fantastic.

[21:37] If it's not, you can lift the arm over, and you can grab and pull yourself a little bit deeper into it. While we're in this position, we kind of want to do max effort stretch.

[21:49] It's going to be a somewhat comfortable stretch. We're just going to take three deep breaths. In and out breath. And just feel like you can sink a little bit deeper.

[22:14] Now we're going to come to the other side, come up the middle, shake it off, we're going to drop that right shoulder down towards that right leg as well, we're going to push away with that left arm and then again we're going to take those three deep breaths, we're going

[22:29] to take this up a notch, you can lean over, I'm just going to hold it here, so trying to lean on, feel that stretch in the hands, feel the stretch in the back as well.

[22:41] to tell you about, try to think a little deeper.

[22:57] That is that for this one and then all we're going to do is we're going to come and finish a nice wide child's pose. So we're going to push those knees out, bring the feet in, come down and we're just going to relax.

[23:10] This one is a method that I've searched for finding a comfortable position just to die and relax. I'm going to hold this for three breaths and you can continue to hold this as long as you want at the end.

[23:40] So that is basically the routine. Some slight iterations from the original routines but all three or all two of the others will be linked in the description down below if you want to use those or you want to use this one.

[23:59] This is a good just kind of general full body flexibility routine especially looking to open up hip flexors and the hamstrings. So I imagine it'll probably be good for a wide range of people and hopefully is pretty adaptable to anyone if you have a couple of cushions lying about.

[24:14] If you did enjoy this follow along you know what you can do. You can hit that thumbs up button and you can support the channel. If you don't want to miss out on any more future follow alongs then you can also hit that subscribe button right next to it as well and join the Bodyweight Warrior Tribe.

[24:27] But that has been it for this week guys. I'll catch you in the next episode. Have a strong week and see you.