The point is that working on these exercises will give you enough flexibility for every other flexibility goals you may have. For example, working towards the bridge will take care of the hip flexors, lats, and chest, instead of having to think about these body parts separately as individual goals.
You will still work on these body parts separately. However, the intent of improving your bridge and focusing on a single position makes training “easier” and more straightforward than thinking of each joint and muscle in isolation.
1️⃣ The Resting Squat: This should be your ticket to flexibility work. It should become so comfortable that you could even eat in this position.
2️⃣ The Pike: Hamstring flexibility will serve you for a tons of skills and even daily life activities.
3️⃣ The Pancake: improve all compression skills like handstand presses, L-Sit, and V-Sit.
4️⃣ The Front Split: This one will take care of all the hip flexors and hamstring flexibility you might ever need.
5️⃣ The Middle Split: Arguably the hardest of the lower body exercises. Again, not directly applicable to real life, but extremely helpful for anything hand-balance related. It will ensure you have enough hip flexibility to spare.
6️⃣ The Bridge: This exercise will open your entire anterior chain (front of the body). Working on it will open the spine, shoulders, lats, chest, abs, and hip flexors to a great degree.
7️⃣ The German Hang: I added this exercise to the list to work the shoulders into extension, which none of the above exercises does.
