The Flexibility Secret Everyone Should Know!

Summary by Krater

This video explains how to combine strength training and flexibility work by following the rule of strengthening the antagonist muscle and lengthening the agonist through a full range of motion. It concludes by outlining specific routines and movements for five major flexibility goals: pike, bridge, front split, middle split, and pancake.

From the video

Answers: How do I combine strength training and flexibility work?

• strength and flexibility integration
• range of motion
• stretch reflex
• antagonist strengthening
• isometric stretching
• reciprocal inhibition

Exercises

• split squat · dumbbells
• couch stretch · yoga block
• push up · dumbbells
• Jefferson curl · dumbbells
• bridge · bench
• pike · pull-up bar
• front split · yoga block
• middle split · kettlebell
• pancake · barbell

What it concludes

• Strength training combined with flexibility training through a full range of motion provides the most bang for your buck.
• Strengthening the antagonist muscle and lengthening the agonist helps reduce the stretch reflex and allows you to gain more range of motion.
• Flexibility work should be performed 1 to 3 times per week for 1 to 3 rounds.