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This might be a bit of a long shot but i will still give it a try to ask in here. Might be someone who has experienced something similar. I'm not quite sure when i got this injury, but it definitely got worsened or might even have started 2 years ago doing a mobility class. We were practicing the pancake and had a person to push on your lower back. I remember i could feel the pain in my right back/inner thigh, but i didn't really say anything (ye, i know it was stupid and i really regret it now). To day, 2 years after it still not good, i don't have any problem during the daily work, and i only feel pain when i specifically stretch in split position or like the pancake. Nothing at all when i'm doing butterfly stretch for instance. I've been to doctor and physiotherapist and they haven't really been able to identify the injury. I've tried several exercises from the physiotherapist but it hasn't got any better. i've tried longer break etc. The pain is like a stinging pain from the groin and all the way to inner knee. The pain only starts when i get into the outer position the feeling is like if i go any further i will get a injury like a ruptured muscle. I know thats probably not the case, but more to indicate how the pain is feeling. I think the injury might be located to the m. gracilis, but not certain about that either. It has just been frustrating for so long now and i don't really know what to do or how to rehabilitate it. So i hope someone might have any ideas or might have experienced something similar.

Hey guys! I just wanted to show an update on my progress with the front split series. Picture on the left was a year ago before I found gymnastics bodies, attempting a switch leap (I was a gymnast when I was a kid and used to have a solid leap series). At that time, I used to stretch a ton on my own but never made any progress with my flexibility. Picture on the right was last night at a gymnastics class, mid switch-Leap, after doing GB for 3-4 months (I think). I have some work to do still, but The difference is nuts! And this is only after a few months. Wahoo! So happy with this program!

Hi all ! , i have a question about middle split course ( i want to buy it ) . I get that i have to do a stretching routine once a week ... i think it ll last 30 min if not more... i m very rigid. can i do it ? following the exercises ? i can barely touch the floor in pike ... the other question is : can i do more stretching during the week ? i want practise the pnf technique on my rigid muscles ( adductors and glutes ) and a mix of passive/active stretching for the rest of the body.. let me know , i had the groin . (i can post my rigidity if you want)

Hello my fellow gymnasts, A few months ago, I noticed that I was pretty close to a split, without too much training. Encouraged by this, I started training for a full split. I was aware that making progress with the split might take a while. However, I never really thought of warming up my legs much. At first this was not much of a problem, but after about two months I started to experience pain in my left groin. When this pain kept coming back everytime I trained for the split again, I decided to rest for a few months to let my groin heal. I have now been resting for two months and yesterday I decided to attempt a split again. I wanted to be sure that I did it right this time, so I warmed up with: Running in place, jumping jacks, mountain climbers, squats and the butterfly stretch. I did this for about a total of 10 minutes. So I now felt safe to go into a split, but as I slowly lowered into a split I experienced the same pain in my left groin again. (No pain felt in my right groin) How can I make sure this doesn't happen again? Did I permanently damage it? Should I rest longer? Any help is welcome! Adriaan S.

Hello all, I'm building a new routine and I'd like to know what do you think about it : It's a Pull/Push routine with push Monday and Thursday and pull Tuesday and Friday. Every workout start with skill work (Handstand work, straight-arm press, bent-arm press, and Manna work). Push days : X*X Tuck Planche hold 3*X Wall HeSPU (or HSPU/Free HeSPU) 3*X Ring Dips 3*X Tuck PPU 2*Max "Superman" (for lower back, I don't know if I must do it) Leg work (with SLS, BW Hamstring curls, calf raises) Pull Days : X*X Tuck Front Lever (or Adv. Tuck FL) 3*X Ring L-Pullups (or Ring Wide Pullups) 3*X Tuck FL Pullups (or Adv. Tuck FL Pullups) Grip work Leg work (like the push day) (Sorry for my english ) Thanks for your advices and criticisms Have a nice day !

i have read the book and now am making a work out split because i have not gained enough strength for the workouts. my split is Monday-warm up with elastic bands for shoulder ,inverted row 3x10, front lever hold normally around 25 seconds tucked, pull ups 5x5. no back lever because my protraction is far more developed than retracted. (also i need help with my front lever and more exercises to strengthen it) Tuesday -warm up , leg workout- front squat heavy ranges from 8 sets and to 2-5 reps, reversed curls with elastic bands( can not do with body weight yet) (switches off from also 10 sets of 8 to 10 reps for speed work) also some good mornings 5 sets of 10 (max front squat is 205) i haven't done percentages yet because my energy levels have been all over the place so i go as i feel. Wednesday- stretch and rehab for shoulder Thursday- deadlift- heavy same with front squats about 8 sets 2-5 reps.reverse curls 5 sets of 10. Friday- sprints 6 sets of 50 meters 4 sets of 40 meters (max) Saturday- same as Monday working on front lever because back lever is on straddle and front lever is not even parallel to the ground and tucked really. every day i do handstand work just just couple of kick up into handstand into wall and then balance. (also use handstands in my warm up)( i hurt my shoulders in a handstand i do not understand why but now i have a popping sound in my shoulders when ever i do pull up or raise me arm above my head, does not hurt though) can you guys tell me if this is over working out and yes once i am able to do a handstand on the rings and front lever and back lever and muscle up i will then work on the WOD but right now this is how i thought i should make my workouts because well i am still new and i have gotten injured twice by handstands so i am little confused about them still. also you can change what ever you want i just want to get stronger and have a better all around functional and stronger look physique.