Discover Your Pancake Potential! (FOLLOW ALONG)

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Try this routine at the end of your training as an add-on flexibility finisher. This 10-15 minute routine is ideal to strengthen and lengthen your hip flexors and hamstrings flexibility to improve your pancake position. If you are already warm then you can shorten this routine by dropping parts of the warm-up that don't serve you. Try to add this in 2-3x per week for best results, happy stretching :)
MUSIC BY:
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TIMESTAMPS:
0:00 About The Routine
0:22 Equipment You Need
0:32 Warm Up
7:10 Routine Begins
8:30 Strengthen - Set 1
9:55 Lengthen - Set 1
12:00 Rest and Modify!
13:00 Strengthen - Set 2
14:35 Lengthen - Set 2
15:55 See Your Progress!
16:28 Applying The Routine
16:42 Thank You, Squarespace!

[@kydzs]

Hello Tom i just want to thank you, i recently got my mid front spit, and my side split and my pancake and i got very strong on those positions. It is because of your awesome and effective tutorials i kinda owe you cash😅😅 but i hope a big thank you is enough cheers from bolivia

[@BodyweightWarrior]

Amazing to hear, congratulations!

[@Chico_Figueiredo]

Hi Tom! Thanks for the great info, I was really needing this for inproving my pancake! Been folowing you for a long time, and youre sure the best creator out there in terms of great quality, complete training guides for calisthenics / flexibility. You always bring awease drilIs I never seen anywhere in such a comprehensive way. I feel realy thankfull youre providing all this content for free Cheers, from Brazil

[@alokrm]

I love your follow along series ❤️

[@ericpatterson5050]

Thanks again Tom. I really needed this. 🙌🏿👏🏾🧘🏾‍♂️😊💜

[@mitja3857]

Those tutorials are amazing!! Both to follow along regardless of ur current level and also to learn a thing or two about the science behind it. Love it and appreciate the effort put into it! Keep it coming. Best regards :)

[@tiemokoniambele4789]

Your voice is f... relaxing !

[@windsorfamilyparkour5443]

I love that. Great way to start the day. Thank you.

[@slyyrak]

Great fun vid, looking forward to big5 bridge

[@davechristensen8299]

I did not keep up on my flexibility as I got older. I deeply regret it, because I do hard physical labor, crop picking. Bending over all day long. My back is shot and my knees. The only thing that allows me to keep going is hip flexibility. So, I exercise with you. I need my hips to be more flexible than needed for the work, in order for my work to be "easy". And I need to be able to rotate in all positions. If I only practice stretching in fixed positions, I would tear something when I rotate working. I am 80 years young! I wish I had started with you when I was 20. Life would have been a breeze!

[@seantaylor8162]

Thanks Tom been waiting for this 😀

[@JessyNader-ye4bu]

i love it💖💖💖thank you tom🌹🌹🌹

[@abonino26]

Thank you very much for these videos, they've been helpful! Are we gonna get a video about the bridge also? That'd be awesome too, really need to work on my back and shoulders mobility

[@CoachLydia]

Tommy this was an epic follow along routine! ⚡Bring on the pancake gains! 🥞

[@twerkinthecityhuh6340]

"tommy"??!!?? Ohhhhh

[@amoment2move]

Great stuff Tom. Hip flexor fire 🔥😅

[@alcalina636]

Perfect. I love top your follow along

[@thecptpiratemonkey]

omg doing that sitting happy baby pose thing in the warm up made my sternum crack a ton 😍

[@arnaud_dj]

Just what I was looking for Would use this as my morning routine before workout for legs 👍🏼

[@plnkfloydian7814]

My full pike has really started coming together and my pancake is crawling along but atleast im seeing some progress there. However my shoulder and thoracic mobility seem stuck and it’s not from a lack of effort so I’m left pretty frustrated. Thanks for the video man 👍

[@michele2716]

Thanks!

[@saintxio]

I love molly 💗

[@ElCubed]

First time doing this routine follow along and it is HARD. I have an okay front split but middles and straddles are a struggle. Hoping to come back to this with a progress update in a few months!

[@magnify_coffee]

The dog 🐕 😂

[@hafidprudantavaria]

Happy to see another of your videos, im recently start training the hamstrings thanks to you Tom, i wanna to ask you, do you ahve any Spotify Playlist? it could be nice to share it music to stretch for example haha, cheers from Chile and wish you the best!

[@BodyweightWarrior]

I don’t sorry but great idea

[@wertyuiopasd6281]

Thanks

[@Mentalcheez]

Thanks for this Tom. I've been following this routine once per week and I'm considering doing it more often. How many times would you say is a good frequency? Also, when you say "should be able to have palms on floor with your pike", does that mean to do this routine directly after stretching hamstrings? Or was that just a general guideline?

[@SHEARMINATOR]

Lower back tightness won't go away. I'm capable of all the stretching but really hard to live with. Sitting and resting is all I can do

[@BodyweightWarrior]

Build capacity with strength training, especially though range

[@951784623]

How much should we worry about back rounding for the hand supported straddle leg lifts? I can keep a neutral spine and barely lift my knees or I can lift my entire leg when I allow my lower back to round

[@supersaiyan7149]

Does a good pancake felexibility help with the deep squat? I guess it should as the upper body can be moved further towards the toes. Should give a better center of mass

[@Nortrin]

🙏🏻❤️

[@alexsrson]

Good timing, I was sitting here practicing my pancake when I saw this notification 😆

[@RubyZanUK]

I was practicing mine too. With maple syrup.

[@alexsrson]

@@RubyZanUK sounds delicious!

[@supersaiyan7149]

When will the backbridge video come? This is so good!

[@SigismundsWrath]

Also waiting for back bridge video ❤

[@patrickinvancouver]

If I can comfortably sit in a pancake but I can't get my legs off the ground, is the feeling of trying sufficient or should I regress to the easier strengthening movement?

[@sammmmmmmymmmymymydf]

What yoga mat does he have? Looking for one that doesn't stretch apart with any kind of a load.

[@stargazernumerouno]

Can I do these exercises with a hip replacement, or are there modifications you would recommend? I'm in my 50s and still very flexible, but I'm afraid of injury if I stress the hip with too much stretching. Thanks!

[@BodyweightWarrior]

Not something I am educated with but worth asking a professional

[@GangThePker]

what about ATP (Anterior pelvic tilt) ?

[@ToniGado]

❤

[@jean-marcperin1025]

Hey Tom, should all the movements be performed with a straight back ? How much bending of the back is acceptable ? Thanks :)

[@BodyweightWarrior]

Rounding is fine. Understanding how to move the hips is crucial for getting lower though

[@hazz106]

thanks tom. is it okay to combine this with the big5 front split routine at the same time? cheers!!!!

[@BodyweightWarrior]

Sure thing. I would do 3x per week and alternate between the two

[@nikaapo5571]

Hi Tom, could you make a video on how to program stretching for the big 5? You have 20 min long videos for them but I can hardly do 1h+ of stretching to cover them all. Should we do 1 of the big 5 per day, but then it feels too little. How would you do? Thanks

[@BodyweightWarrior]

Sure, can make that happen as well. I could always just edit them all together rather than film another video…thoughts?

[@nellanina992]

​@@BodyweightWarriorHi Tom, I was having exactly the same thoughts as @nikaapo5571 - personally I would watch a video about the big 5 programming. I find this concept very interesting!

[@nikaapo5571]

@@BodyweightWarrior thanks Tom. I think both would be interesting: one edited for a follow along of all big 5 in about 20 minutes and another one on how to program them so as to have more flexibility 😉 (for ex if one wants to group some of them only, or do more/less than the follow along, etc.)

[@MrMnmlsm]

For how much sets and reps to do as a beginner ?

[@valeriamarrerodiaz1731]

what do you eat?? rice and beef? you look good! and I wanna be able to stretch like that!

[@BodyweightWarrior]

Basically yes!

[@javierpandalcasillas2022]

Could you bring back the Blogs ?🙏🙏

[@BodyweightWarrior]

Will be back very shortly

[@rafachmura6800]

Hi Tom, not related to this video. But I was wondering why you've never added PNF stretching to your front split follow along videos. I used the method you described in your first front split video and I could see myself progress very quick with it. Also is next video going to be a bridge position? Thanks!

[@BodyweightWarrior]

PNF is great, sure they are in other routines but if you know how it works then add it in! Bridge is next but will be a few months as I am currently dealing with a shoulder injury. Update vlog very shortly

[@massimobussoletti37]

Hi Tom what is your shoulder injury I dealing with shoulder injury too tear on my sopraspinatos on the right and some bone spurs waiting for an operation very frustrating it stop me from doing almost everything at the moment doing lots of legs 🤙

[@BodyweightWarrior]

@@massimobussoletti37 always something you can do. Best of luck with your recovery

[@rogertabs]

Should I start with the hamstring progress to pancake?

[@BodyweightWarrior]

Definitely

[@valeriamarrerodiaz1731]

middle just hurts

[@garyinternet5436]

The main thing I didn't like about this video is at the end you mention the prerequisite of being able to do a hands to floor standing pike stretch. If I'm honest, I'm nowhere near doing a hands to floor standing pike stretch and it would have been really useful to know that up front. I still enjoyed following along working through the exercises, but I couldn't help but laugh when you made the announcement at the end. In future mention stuff like this at the start and maybe even give incredibly brief. 5. Second demonstration of what that stretch is so that people are left in no doubt as to what they need to be able to do in order to meet the prerequisite.

[@Noam_.Menashe]

It's not that bad of a prerequisite. Three months ago I couldn't touch my toes. Now I can touch the floor with palms with elevated feet. I'm sure that you'll be able to come back to this video soon.

[@sam-in7ll]

Hi Tom. Little off topic question but, do you get you bloods done regularly (to check for deficiemcies etc)? And if so which company do you use? (Im hoping the answer isnt the NHS😅) Thanks boss!

[@AlephNeil]

I don't think I can do this one - get these nasty pains on the insides of my knees. Anyone else get that? (I'm in my 40s. Perhaps it's too late for me.) The channel is fantastic though - typically do a video from it each morning.

[@trolltoll440]

I believe its the gracilis muscle. It's a common issue - struggle with it myself. Heard cossack squats(one of the drills in the warmup portion of this vid) help

[@mnj5408]

anyone know what kind of dog that is?

[@BodyweightWarrior]

It’s coach molly. She is a working cocker spaniel

[@aussieWS]

psychologically incredibly taxing. I told my wife we were gonna do some yoga and she thought we were about to do something relaxing, lol.

[@muhammedendesutku2714]

you got big neck , next video , how to get big neck

[@nevengerencir6796]

how come you atrophied so much?

[@doun138]

Been a long time since I last saw his videos.... The background seems fake.

[@Amandajshack]

I really just don't see the point of this comment. Like, kudos to you for calling it out if it is a fake background? This is an exercise video, not a video about how to make realistic looking backdrops.

[@BodyweightWarrior]

It’s very much not fake…

[@TimBelchamber]

I'll take this as a compliment to the filming quality - that or we are using a multi million dollar Hollywood set 🤣