25 Minute Pancake Flexibility Routine V2 (FOLLOW ALONG)

[@leemiguel3437]

Normally a 27 minute video which causes me pain, and makes me feel old, would drag on forever but you somehow make them seem quick and easy. Cheers Tom, these are helping me massively.

[@Nunak91]

After 2-3 weeks of following that routine 3 times per week I can see big improvement! Finally broke through plateau.

[@dailyjumps_paul6245]

how is yoiur progress now

[@KatelynStephens]

Oh. My. God. That was like a MAGIC TRICK. I have been struggling with my pancake and my straddle. I tried this for the first time and I can’t believe what a huge difference this just made. THANK YOU!!

[@tyainsmith1837]

I have a lot of work to do 😂 this was great! Absolutely love this page!

[@kickinghorse2405]

As always, excellent information professionally offered. Thanks for supporting my health and overall vitality. Cheers!

[@VanillaJzilla]

Excellent. Always struggled with the pancake in your other videos but after this follow along I actually got into a pancake for the first time. Hamstrings have been painfully tight for a long time. Thanks for what you do for the viewers. You're a cool dude.

[@johnbarnett2932]

@ Body Weight Warrior - Tom Merrick: Thanks for posting this video. This was an effective and easy follow-along practice. I noticed an immediate improvement in my pancake. Still find it enough of a challenge getting my chest to touch the floor. It could be because of my short torso, tight lats, or incorrect posture. So the chair and potato block drill helped and revisiting these drills possibly could help me get to that level in about a year. 🌞By the way, your plant looks amazing!

[@daniparyce9159]

Wow! This has always been my least flexible stretch and I have worked on it over the years. I got more progress in this last 25 minutes than I ever have. Cheers!

[@bd11777]

Ankle mobility follow along would be great! 👍

[@cg5191]

The 90:90/pigeon work and horse stance slide really helped my find my hip hinge; this has been a struggle for a while, so it's nice to feel all the moving parts connect in my mind. Thanks so much for the routine!

[@sarafam330]

The best pancacke follow along ☝️ ❤❤

[@lynnsaik]

Honestly, i love you, like... i just managed to do something i never thought i could do. I feel like a small wonder right now. Thank you so much! This made my day. So happy rn. (For everyone interested: I wasnt able to sit in an upright position and started with some Pike and Squat work like 3 or 4 weeks ago and thought i might as well just give it a try and ended doing the pancake halfway through in an almost straight back position)

[@gordonfreeman3171]

Thanks for making this routine! The first one was too hard for me, I really appreciate you making this second routine

[@kaykeyvan8029]

These exercises had a very nice feel to it and my pancake was surprisingly ok after not practicing for a couple weeks. thanks tom!

[@scottandcoke1342]

Perfect timing, just finished my weights session..time for a stretch

[@gretcheno3125]

This is a really good class for beginners. Thank you for breaking it down into pieces I can manage.

[@mihailo4897]

You are killing it with this workouts... very efective and efficient... Thank you!

[@thomasbeaumont4656]

Great follow along, simple and achievable. Baby steps towards my pancake.

[@SunnyApril]

I love all your follow along routines ! Thank you so much for making my tight hips a lot looser 🙏🏼🙏🏼🙏🏼

[@emilammann2122]

Instant improvement! Thank you brother, you're amazing

[@Embong_1]

Hi. I have anxiety and panic attack after meditation i saw you video here today and tried to join your 3 years old video and its amazing that for sharing. Its not easy for me to do it because Im kinda big and my anxiety really hits me alot but i will try to watch you everyday as part of my routine. I followed like and subscribed.

[@kimlambert1980]

loved this routine, everything felt manageable and then notable progress on the pancake at the end of it, and just functionally felt so great around the hips and lower back after. Thanks Tom

[@makie3320]

I'm gonna be completely honest I love your follow along because I feel like someone is doing it with me so I'm more motivated to try harder

[@HighVoltageCarnage]

Ok, I am going to try that tomorrow :)

[@chioapp3902]

amazing routine, i'm just in the middle of my pancake/splits journey and this routine is on the spot. saved and scheduled on my Chio🙏💪

[@Mehuuz]

I was struggling a lot with this one, my glutes kept on cramping😅 Definitely need do this routine often from now on👍

[@alennik141]

Excellent routine that got me into middle splits within 25 min,but I must say that an upward dog is a must do after all. Thank you!

[@DreamChaserEiRi]

way too difficult for now. Maybe you can make some video on asymmetrical body (lower shoulder, longer leg, or one feet falls more out than other when you lay on floor). Share some information it's better to work on that or let it go the way it feels ok.? Nice, clear and informative videos with a lot of value. Thank you! Keep going!

[@preenaspianojourney1673]

Ive had horrible tight hips and hamstrings forever, actually my entire lower body and im currently typing this in a semi pancake position!!! I cant believe it thank you!

[@ruffraff3176]

Thanks for this amazing routine. How often do you recommend doing it?

[@orbitaldreams]

Loved doing this stretch routine before bed. Definitely improved my range. Thank you.

[@gildalozano5077]

Great video. I look forward to your follow along routines. thanks

[@sherules5005]

8/5/22 ✅ done pancake pose, with each practice, my head gets closer to the ground. This tutorial is awesome 😎. Thanks Tom for the practice, following from Kenya 🧘🏾‍♀️🇰🇪🤗

[@Xkdnenwnen99.w]

How far are you know?

[@philippd8844]

Your follow alongs are great! Gonna give this one a shot immediately since Pancake is what I'm working on right now

[@damirmoric5741]

Thank you, this one is great. Can you do a bridge follow along like this?

[@kw3978]

Definitely saw improvement on the first try!

[@Coreg1]

Nice video brother!

[@Siedlczyn]

Tom this part 2 is waaay better than the previous. Now im feeling some progress!:D

[@ericpatterson5050]

Another great video Tom. I'm still working on this. 🙌🏾🙏🏽🧘🏾‍♂️💜

[@antoniosarnelli8151]

Thanks mate! Nice Sunday morning routine done here in Rome. Ciao

[@purushottam2010]

Youre videos are just amazing!❤

[@mitchell_codes]

This is uncanny and I am ecstatic: from your press-to-handstand post I found your pancake routine and just bookmarked it after following it once. Excited to follow this updated version instead!

[@matthewprice9597]

Love these follow along videos 🤙

[@CaryC88]

Great routine. Thanks Tom!

[@countgainsnackh2495]

Big improvement for me after doing the video just once!

[@gretcheno3125]

Such a great routine!

[@amperistreaks7743]

Do some more foot excerise video's, which can be helpful.

[@ArtisticMovement]

Awesome, thank you.

[@HighVoltageCarnage]

Ok so pancakes are my big weakness, so I am going to see how things change. I will try and do this at least every second day for 30 days and see how it feels.

[@chelseawoods6745]

How did you go?

[@emmastone8779]

Update?

[@melissajordan7186]

How did it go?

[@Hecklit]

Wow that just worked :) amazing I’ll revisit this one

[@hendrykooistra25]

Great routine for the flexibility level I have!!🙏🙏

[@celi_23]

Thank you! Even tho I'm really flexible and can do splits, I had a problem with a pancake pose. I felt pain around my abductor muscle in left leg everytime I tried to do this and I wasn't able to lean forward. After this routine I just lain on a floor.

[@alejandrogiron9611]

Brutal as usual, thanks man

[@lisushka]

Thanks this is just what I needed

[@mateuszgwizdalla]

This one is awesome, Tom! Thank you so much!

[@balaka]

Thank you, great new exercises I learned to add to my routine, cheers

Loving all the lower body routines! Do you mind doing some upper body ones too (i.e. handstands / shoulders) ? 😁

[@nishakathrecha7159]

I’m already quite flexible but this got me even deeper than I ever have in pancake! Such a good routine

[@sawkchalk6966]

Progress was made!

[@BuuHuurensohn60]

Great work, love all three recent follow alongs! Is it a bad idea to work in front split, middle split and pancake simultaneously, alternating between the routines? Or do they complement each other anyway?

[@Kevin-sq1hh]

Read my mind. Also would love a beginner friendly gymnastics strengthening routines.

[@sarafam330]

Es la versión que más me gusta, las otras son mas avanzadas

[@RawandCookedVegan]

Thanks Tom, excellent.

[@dianaskene918]

Would love a foam roller follow along!

[@alicesummers5288]

Hi Tom, I keep getting pain on the inner knee and also inside of my thighs. Do you have any suggestions on how to solve this to get further into my pancake? Thank you!

[@jeffreyharold4295]

Wow, thank you Tom! Never was able to go that close to the ground :-)

[@sherules5005]

8/5/22 oh Goodneess 😝 imagine I just DID IT 💃🏿💃🏿💃🏿. My forehead JUST touched the mat, deep breathing helped greatly. So excited 😆😆😆. I even took a video 😅😹💃🏿. I can do ALL things through Christ who strengthens Me 🙏🏾 🙏🏾🙏🏾. I'm so inspired Tom 😀😀😀. Be blessed

[@Xkdnenwnen99.w]

What time did u train this

[@dajanarakic2384]

I used to hate it when my hips cramped, but with your explanation, I embraced them.... just breathe and push them harder xD thanks a lot!

[@melissajordan7186]

I cannot get down for pancake. Hoping I’ll improve! Should I stretch standing at the end?

[@sanctuaryboy]

Really helpful

[@htji4]

Loved it! Tom "Hip Swivels" Merrick.

[@ilanchen6583]

Your stuff is awesome I’m pretty stiff and in a journey to increase flexibility for my martial art training just tried your middle split routine and felt loose and on clouds :) Question: can we combine the pancake routine with the middle split follow along There seems to be a lot of overlapping between the 2.

[@oliverjames9922]

Cheers Mr Tom, this is perfect for us with the tight hammies!

[@andersjensen7348]

Hi Tom, is it too much stretching volume to do this one and your hamstring follow along in one go? :) Cheers!

[@rikaze]

This was amazing. My hand can touch the ground now.

[@koroshiya_1]

Tom, you truly are the king of bodyweight exercises. Your channel is giving me purpose right now; I'm very close to nailing the front splits with your guidance. Not gonna lie, the pancake was tough, but I'll get there!

[@terrylknox89]

the seated good mornings was what i needed right now w my lower back and seating idk why ive been walking more (and sitting more...)

[@jonaschii1]

Helped me a lot!!!

[@LXspecz]

Anyone know how often we could do this? Everyday?

[@Tatsumaki7]

First time trying this: I got down into my pancake a lot smoother. I'm able to touch chest to ground right now for a few seconds

[@melissajordan7186]

Awesome! I’m not even close to floor. Hoping this will help!

[@craigbenson3355]

Hi Tom, love the videos! I try my best to do a follow along each day but should I be sticking to something specific? My job is very physically demanding and I’m pretty tight all over. My aim is to be nice and supple all over. Any advice would be appreciated.

[@Nunak91]

Great you refreshed pancake routine. Recently I strained my right hamstring and I have to hold back a little bit with stretching. I'm kinda stuck with my bodyweight mastery journey right know. Your videos help me to overcome that stagnation. Thank you.

[@ardisst]

I am with ya! I keep straining/pulling my groin and I get so close to the pancake. Now I am holding back, recovering, and taking the "long" route. Frustrating.

[@sylvesterwilliams9531]

I have been at this for months what am.i doing wrong, I am.no further than when I started. How long should I hold the stretches?

[@caneane]

what can i do if i cant put an object during pancake crush? im so stiff not even two yoga blocks are enough

[@megankice9187]

How often should you do it.

[@alennik141]

At the start of the session- about 25cm gap to the floor,but at the end- None!!!!! Excellent tutorial. Thanks!

[@itismeanttobe]

I fall out of my chair when doing seated good mornings , what should i do?

[@alexanderrobertson5013]

That was eets, thanks

[@sseif9231]

Does this position stretch the pelvic floor muscles?

[@axiomatic-z5k]

Oh jeez :( this is gonna be a long long journey. Thanks Tom

[@alexbreit25]

Should we do that routine it every day or every other day for maximum benefits ? 👊🏼💥🙏🏼

[@ricfraser7436]

Great video and that watch, what is it... Even if it looks too big for my wrist haha

[@dandogamer]

This routine caused me a lot of pain, but I'm going to keep pursuing it. I have narrow hips which makes it more difficult :(

[@johnprice901]

Nice video man! I just need help, every time I try to get into my middle split or pancake I feel pain in my vmo. So, what do I have to do ?

[@clintsquires6432]

Awesome video Tom. Could you do the good mornings with a weight vest to target the lower back ? Cheers

[@kp-gbuniqueinterest]

Would this be the best one to fallow if you cant do Indian Sit / Asian Sit. Dont know what its called i the UK. I can squat fine, I can do the frog really good and go deep, I can sit on my legs and go back with my back on the ground but I cant get my legs to cross. what would be the best stretches or video you have. I usually can only do the tailor pose with slight pain. I am also currently trying to get back in shape. Used to be very active and a dancer. When I was younger, many people said i was flexible but couldn't do the Indian/Asian sit.

[@montgomeryscot6623]

That hurt so good!

[@orirazon280]

How often would you recommend to do a routine like this?

[@ohnocrazzycrow9332]

he doesn't seem to reply

[@martelindbergsli9779]

Difinitely progress. Wholde body benefits from this session i feel

[@shaun_seow]

Hi I am new to this channel. What's the difference between pancake split and middle split?

[@o_oo_o1812]

pancake focuses on the hinge at the waist. your goal with the pancake is for your chest to touch the ground, your goal with middle split is for both legs to be parallel to the ground