First Triple Fold

(and my flexibility training routine that got me here)

I started my back flexibility journey seriously in April of last year. Although I have always been very flexible, I do not have the strength or control to go into any moves (as I have no background in dance, gymnastic, etc) but I focus on active flexibility, endurance training, and muscle strength and it gets me here. Today, I felt ambitious and tried to do a knee bridge. I did it again and it felt like I can still do more – it did not feel strained or anything, so I went further and when I reviewed the footage I took I was shocked it was a full triple fold.

https://preview.redd.it/ma9cs43w8i8e1.png?width=505&format=png&auto=webp&s=237e4966775d7862f502267e271fe53d448b2be1

I know there are people who did a deeper triple fold but this is a great progress nonetheless as I started from being able to hold a bridge for 10s and getting completely out-of-breath.

Some of my current routines include (in case anyone want to follow):

  • 3x 1 min plank
  • Oversplits (40 s each side)
  • Hand on foam roller and rolling down the wall
  • Chin on block, rolling down the wall,
  • 2x Cobra minimum
  • Extended (aka leg-straight) bridges
  • Tall Bridge
  • Drop back from standing
  • Chest stand
  • Some combination of Chest stand from standing, hand stand, elbow stand, one-leg raised bridge, elbow bridge press-up, and other various (mainly) backbending moves.
  • Rolling forward to cool down.

(I am trained by a professional coach so you are advised here that if you follow, it is at your own risk. I shall not be held liable for any injuries up to and including death and paralysis)