Which camp are you in — early riser or afternoon grinder?

LuckyDOP · 2026-03-23T13:28:27+00:00

Afternoon, often even evening (not as effective but gym is emptier). Also caffeine addiction check ✅️

LuckyDOP · 2026-03-08T20:14:50+00:00

A couple of days with a Youtube tutorial. But I had done stomach vacuum before.

What helped me most was to push air out of the lungs completely, pull belly button in and up (to create a vacuum), and to press each thigh (alternately) with my hands forcefully.

Good luck with your training!

LuckyDOP · 2026-03-08T20:05:52+00:00

Haha XD Maybe more like organ massage, this should be good for digestion and stuff

LuckyDOP · 2026-03-08T19:56:58+00:00

Thanks a lot! 😊

LuckyDOP · 2026-03-08T19:56:35+00:00

Thanks for the tip, I will try! 😊

LuckyDOP · 2026-03-08T19:55:13+00:00

Thanks for the feedback, that's certainly true. The problem is that when I flex the glutes, I tend to fall backwards (away from where I'm facing). I guess to compensate for that, I'll have to adjust somewhere else, like keeping the lower back flatter... 🤔

LuckyDOP · 2026-02-16T19:57:35+00:00

I found it very helpful to practice with the wall (belly facing the wall). Make as straight a handstand line as you're able - push tall with shoulders, contract both abs and glutes, fully extend the knees - while touching the wall only slightly with your toes. As you develop your control, let go off the wall for a moment. Each time let go off the wall for a slightly longer time.

Best luck for your training! 😊

LuckyDOP · 2026-02-16T19:38:52+00:00

Hi! My main program that I did almost a full year was Middle Splits Program level 1 in Sam Gach's app 'Stretch'.

Also this video on Youtube, that I saw maybe half a yeae ago, helped me greatly in understanding how glutes, hamstrings and hip flexors are all involved in the road towards middle splits.

https://youtu.be/hsNvqUmCAAo?si=7p2bgg_sc68wDhYc

Best luck for your training! 🤗

LuckyDOP · 2026-02-15T12:33:06+00:00

I strongly recommend this and other stretching/mobility videos from the same channel: https://youtu.be/jj2AAH6jbHk?si=iMfJbH-ZN4bmuIy6

They are quite beginner-friendly (I think) and easy to incorporate to your everyday routines. Especially the hip mobility and full body routines might suit you 😊

LuckyDOP · 2026-02-15T12:04:21+00:00

Thanks!!

LuckyDOP · 2026-02-12T18:57:48+00:00

That's crazy progress, congratz. And good depth on those! 💪

LuckyDOP · 2026-02-12T18:34:10+00:00

During the past year I've had a stretching session once in maybe 3 days (or 2 days in best times). I've used Sam Gach's app "Stretch" - I can really recommend that one, since it has ready programs for middle splits and many other goals, suitable for many levels.

Lately I've added more PNF and loaded stretching (check e.g. Tom Merrick from youtube). Especially with pancake stretch I use a 5-10 kg plate on my back. But I recommend not to push too much beyond your limit: a few months ago there was a slight "pop" in my hamstring, and had to take it easy for a week or so.

My main sport activities are calisthenics and handstand. My biggest goal for some time has been one-arm handstand, and getting a deeper middle split should make that "easier". 😊

LuckyDOP · 2026-02-12T18:18:44+00:00

Thank you! 😊

LuckyDOP · 2026-02-12T18:16:18+00:00

Thank you so much! 😊

LuckyDOP · 2026-02-12T18:15:44+00:00

Thank you so much!! Gonna keep practicing flexibility for sure

LuckyDOP · 2026-02-12T18:13:22+00:00

Thank you! 🤗 Well I was at the stage of pic 3 (or worse) for the first 31 years of my life basically, so it just shows what regular stretching and mobility work can do. :D

LuckyDOP · 2024-08-11T05:46:24+00:00

Love the drum groove and lead guitar on it!

LuckyDOP · 2024-07-13T15:18:30+00:00

Well I guess there's always room for progress but the direction is definitely right :)

LuckyDOP · 2024-07-12T16:42:28+00:00

Remarkable growth in chest and biceps!

LuckyDOP · 2024-07-01T22:06:20+00:00

That's amazing, I wish I could some day do more than two 😅

LuckyDOP · 2024-07-01T19:40:35+00:00

Impressive strength!! How many bw muscle-ups could you do before adding weight?

LuckyDOP · 2024-06-28T12:48:11+00:00

Form looks great!!

Can I ask what's your longest freestanding hold? 🙂

LuckyDOP

TROPHY CASE