Pain after mobility work

I've been doing the front split follow along video for four months now. Yesterday I had a good session but pushed quite hard and got slightly deeper than normal after pushing deep. Today though, my hamstrings mid thigh and behind the knee are really sore. DOMS style soreness and when I try lightly stretch them they feel incredibly tight and sore like they have knots. 

 

Have i I overdone it or is this ok? Is this symptomatic of pushing too hard in stretching or is this just part of pushing a good amount in order to progress? I understand that you need to push yourself to progress but what after effects are expected for a good push and what is too much?

Hello James,

You have overdone it.

Do not perform another stretch until the soreness dissipates.  

And then ease down the intensity.  Remember that this is mobility work, not maximal strength work.  If you attempt to train mobility with the same intensity as maximal strength work, it is only a question of 'when' not 'if' you are going to get hurt.  

Slow and steady is the way to maximize mobility gains.

Yours in Fitness,

Coach Sommer