OPEN UP TIGHT HIPS AND PREPARE YOUR BODY FOR STRADDLE WORK
Everyone can start building the mobility necessary for the middle splits and pancake–no matter what your flexibility level is! This 45-minute sequence will help you find relief and develop flexibility throughout your lower body.
Why Bodyweight Workouts?
It’s fun and very effective at building strength and mobility. Mobility allows you to use the strength you’ve built, keeps your joints healthy, and prepares you for the harder muscle-building exercises ahead.
Can you get all of the benefits you would with traditional weight training?
Absolutely. Our bodyweight programs go far beyond pushups, pull-ups and crunches and provide hundreds of exercises from beginner to advanced to give you variety and step by step progression.
What’s Included — Lifetime Access to the Following:
*Using this sequence weekly is recommended. Using it more often will not result in double the flexibility gains, but might leave you overly sore and negatively impact the rest of your training.
Middle Split Stretch
45-Minutes | Improve Flexibility | Open Tight Hips
After building a base of movement using courses like Fundamentals or Restore, you’re ready to gain more flexibility with the Middle Split Stretch Series. Use this course weekly to increase flexibility in the hips and hamstrings through both active stretches and static holds. The intensity of the stretches in this series can be adjusted according to your level, ranging from moderate to intermediate. The series includes a follow- along video, written cues for each stretch, video technique tips, and scaling options. The stretches you do each week will remain the same, but your range and comfortability in each will continue to improve until you’ve earned your middle splits! From, there, you can use the series to help maintain your flexibility. You can apply this skill, and the impressive hip mobility you’ve gained, to your other fitness pursuits to help keep you injury free and moving well.
“The mobility is put together so well. It confirms to me that most people have mobility that is pathological. In my work as a Physio I treat many people with rotator cuff injuries. They have mobility that comes nowhere near what is in this program. If only they did these mobility exercises before they got injured! This whole program is so well thought out. This is worth way more than it costs. I truly believe this is the best program I have seen that is also beneficial in terms of musculoskeletal health.”
- Mark Collins, Physiotherapist
See Your Progress Over Time
See Your Progress
Workout History & Support
Training is a journey and improvement comes in small steps. We make it easy for you to see progress over time so that any workout you do can be logged and tracked. Where will you be in a month? In a year?
Your success is our main priority. Our support team is comprised of advanced coaches who have been through the sticking points you may have, and they can offer advice on what to do next.
Not sure where to start? Just ask, we’re an email away.
Complete Athletic Blueprint
You don’t need a degree in physiotherapy to make this work. We’ll supply a detailed plan of bodyweight strength and mobility workouts, perfect for short- and long-term goals. You just show up and give your personal best.
All our programs form a complete athletic blueprint. You can start as an absolute beginner built like a concrete zombie and over time develop into a strong and flexible athlete. We’ll be with you every step.
“I have not found another program that structures some of the incredibly demanding elements of bodyweight strength in all it’s forms of flexibility, balance, mobility, muscle strength including the connective tissue (ligaments and tendon) where the real ability to create power resides.”
Frequently Asked Questions
Is bodyweight training effective for building muscle?
There are two different types of muscle that you can put on. Bodyweight training is most effective at building muscle density. Think incredibly strong but lean like a gymnast. Muscle size is more common in bodybuilding but can also be done with special programming of bodyweight training.
Is bodyweight training enough?
Bodyweight training is so effective that weight training is not required at all. Some students choose to supplement their weight training with bodyweight work while others do not weight train at all. It comes down to your goals and having a good program like GymFit to progress you properly.
Why are bodyweight exercise as effective as weight training?
The short answer is that the body doesn’t care whether your resistance comes from a weight or creating load through bodyweight progressions. Bodyweight workouts focus on maximal muscle contraction which makes the muscle more efficient and thus stronger.
Can you build muscle without a gym?
Absolutely. Many students workout at home with minimal equipment or at playgrounds or parks. Some skills and exercises do require equipment to learn, but for most everything the best piece of equipment is your own body!
Can you maintain muscle with bodyweight exercises?
Yes, though it depends on whether your mobility is in line with your strength. If you are too tight while being very strong, you are very likely to get injured. In this scenario, we put muscle gains on maintenance while building the proper mobility. The benefit of good mobility is that you’ll be able to use the muscle in larger ranges of motion and so will be even stronger long term.