I used these drills to get strong and flexible as an adult. I never trained flexibility as a kid, thus making it a pretty difficult thing to get started in as an adult; however, with time, research and a heck of a lot of determination, I’ve created a very flexible and strong body. Here are some weighted mobility drills I’ve used to achieve pistol squats, middle splits, front splits, a mobile spine, a flat pancake, and so much more.
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I’ve been collecting as much information about how to get flexible and strong as I wasn’t flexible when I started. I’ve invented my own drills and have drawn inspiration from others. I have to give a shout-out to the following:
– @BodyweightWarrior , for teaching me the Jefferson Curl
– To @FitnessFAQs for the Wall Split/Couch stretch
– And the final spinal stretch I initially saw on Mira Tuzlak’s IG, and then Joachim Hilderson’s IG.
0:00 Intro
01:33 Jefferson Curls
04:15 Pancake & Seated Deadlift Variations
07:03 Narrow Squats (Pistol Squat Regression)
08:45 Active Split/Weighted Couch Stretch Variation
10:26 Back Body/Spine Opener
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Free Calisthenics Workouts:
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Follow me on Instagram for unique #calisthenics tips. @summerfunfitness_ https://www.instagram.com/summerfunfitness_/
#howtogetflexible #strongandflexible #weightedmobility
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30 Comments
***I think you should train BOTH limited rom( range of motion), full rom and extended rom. I just don't think it's best to ONLY train partial/limited rom, or to ONLY do full rom.
I use partial reps in my training to strengthen the weakest point of the movement, such as by doing a half rep of a pull-up in the hardest position or a half rep of an HSPU in the hardest portion.
I also use limited rom to learn new skills like when I first learned pistol squats and handstand press. In the beginning, limited rom was the only option as I couldn't do the full movement.
I also use limited rom to place more tension on a muscle to aid in hypertrophy, like doing limited rom hip thrusts right after completing a set of full rom hip thrusts. Or a burn out of half rep push ups (bottom to middle) after a set of full rom push-ups.
Moral of the story, use all ranges. Limited rom is a useful tool, and so is extended rom. This video is meant to encourage you to ADD on extended rom training.
But shouldn't i start without wieght first
Clavicles to die for ❤
This is the loosening deadlift of Tommy Kono, the weightlifter legend.
Amazing content as always 😊❤️
I want a wife like you ❤ . 😘 I am Just a crazy guy for you .❤
This is my first time hearing about weighted mobility! Awesome tips!
My god, you are so beautiful! ❤
Amazing drills. ❤
Jefferson curl was a staple for a while, had always thrown it in there when doing legs, than throughout time forgot about it. Also awesome tweaks and progressions. And the foam roller thing is especially creative.
I love all your content Summer!!!! You are such an inspiring example of how to become a flexible athlete past your teen years.
These are so good Summer!!!
Grazie. Thanks!
My attention took different route wactching but not really lisining😂😂😂
Thanks for the info you’re extremely knowledgeable and profoundly helpful blessings
You open widely
Great video! Is there the part 2 to the pistol squat video?
Haven't gotten through video yet but a tip in case it isn't in the video: unless you are wearing minimal shoes like she is, do not wear shoes during any of these exercises! Your feet are one of the most important spots for mobility and injury prevention.
Just got yourself a subscriber and believer
Shoulders jacked💪🏻
As a middle aged man I feel there's a tendency to take advice from experienced middle aged men as it would be most applicable to me, but you've really proved me wrong. I've been working the jefferson curl and the pancake just way differently, and I'm looking forward to trying these next time. You are very articulate and probably why I think you managed to convince my stubborn mind!
I recently got a doorway pullup bar to use as a low bar in my house. Glad to see I can also perform the last one with it now too.
Great exercises thanks for sharing!
Pretty impressive flexibility and strength!!
thank you! your content is amazing, keep going! support your video from here🤗
Nicely done 👍
Your narrow squats drill helped me with my pistol squats. thank you ❤❤❤
I love you ❤
great information, well explained. How long does it take to get into a full depth squat when exercising the movement daily ?
new fan here! 🙂