The ONLY 7 Flexibility Exercises You Need! ✅

In this practice

Key teachings

• Focus on compound flexibility movements for holistic improvement
• Simplifying flexibility training by targeting "Big 7" exercises
• Utilizing key positions to achieve broad flexibility goals

Ideal for

• Individuals seeking comprehensive flexibility
• Athletes and hand-balancers aiming for advanced mobility
• Anyone looking to simplify and streamline their flexibility training
• Practitioners interested in challenging deep stretches

Lesson

Instructions

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

Steps

• The Resting Squat
• The Pike
• The Pancake
• The Front Split
• The Middle Split
• The Bridge
• The German Hang

Benefits

• Achieves sufficient flexibility for diverse goals
• Improves all compression skills like handstand presses, L-Sits, V-Sits
• Opens the entire anterior chain including spine, shoulders, lats, chest, abs, and hip flexors
• Enhances hamstring and hip flexibility
• Works shoulders into extension for comprehensive mobility