The Flexibility Guy – The Pancake Video Course

The Pancake Video Course is one of the best lower body stretching positions. In this video course, I’ll teach you everything I know about this fantastic stretching position: my experiences, studies and exercises collected all over these years of practice.

The Pancake Video Course is divided into 3 main parts:

1. General Part.

Basic stretches that will increase the general level of flexibility of your body.

2. Preparatory Part. The stretches here get a little bit more specific for the pancake position.

3. Specific Part. This part covers all the specific stretches to achieve or improve your pancake stretch. We’ll explore also harder stretching positions like the over pancake and the lateral pancake stretch.

It will be a super interesting journey. See you in!

What You’ll Learn In The Pancake Video Course

• Intro. 1 | Introduction to stretching methodologies 11:29
• Intro 0.1 – Watch this before starting! 02:42
• Intro. 2 | Password video 00:28
• Basics.1 | Sumo Squat 29:56
• Basics. 2 | Cossack squat 30:16
• Basics. 3 | Frog Stretch 11:47
• Basics. 4 | Taylor Pose 07:07
• Basics. 5 | Lying side split 08:20
• Basics. 6 | One leg pike on bench 14:54
• Basics. 7 | One leg standing pike 18:28
• Basics. 8 | One leg pike + pancake on support 17:05
• Basics. 9 | Standing calves stretch 09:44
• Basics. 10 | False split hamstrings stretch 14:13
• Basics. 11 | Lying glutes and piriformis 06:23
• Basics. 12 | 90-90 Stretch 22:04
• Basics. 13 | Wall hamstrings and calves stretch 09:11
• Basics. 14 | One leg hyperextension 10:05
• Basics. 15 | Unilateral adductors stretch 12:58
• Basics. 16 | Hip opener 04:48
• Basics. 17 | Squat mobilization 14:43
• Prep. 1 | Seated 90° pancake 10:04
• Prep. 2 | Cossack squat pancake 21:02
• Prep. 3 | Squat Opener 13:13
• Prep. 4 | Half pancake 15:29
• Prep. 5 | Seated good morning 09:51
• Prep. 6 | Standing pancake stretch 19:19
• Prep. 7 | Raising foot lateral hamstrings stretch 11:26
• Specific. 1 | Elephant routine 17:19
• Specific. 2 | Pelvic roll 08:09
• Specific. 3 | Box split 20:00
• Specific. 4 | Pancake progressions overview 14:03
• Bodyweight ROMS. 1 | Pulling into a pancake 08:25
• Bodyweight ROMS. 2 | Rolling into a pancake 08:24
• Bodyweight ROMS. 3 | Pancake walks 15:20
• Bodyweight ROMS. 4 | Ballistic pancake 09:48
• Bodyweight ROMS. 5 | The passive pancake 04:23
• Bodyweight ROMS. 6 | The pancake routine 07:01
• Weighted ROMS.1 | Active vs Passive loaded pancake stretch 08:54
• Weighted ROMS. 2 | Pancake extensions 24:39
• Weighted ROMS. 3 | Active and Passive pancake routine 11:45
• Specific. 5 | Partner assisted pancake 13:01
• Specific. 6 | Lying pancake stretch 16:23
• Specific. 7 | Lateral pancake stretch on bench 05:53
• Specific. 8 | Bent legs lateral pancake stretch 12:58
• Specific. 9 | Straight legs lateral pancake 15:43
• Specific. 10 | Over-pancake 16:12
• The End | That’s all folks!

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