Pancake Range Builder

Exercises

A breakdown of all exercises in this workout.

Single Leg Hamstring Floss

1 sets x 10 reps

Second

Single Leg Hamstring Floss

1 sets x 10 reps

30s

rest

Equipment

Not needed

Focus

Cool Down, Mobility / Flexibility, Warm-Up / Activation

Equipment

Not needed

Focus

Cool Down, Mobility / Flexibility, Warm-Up / Activation

How to Perform

1. Lie on your back with one knee bent and the foot flat on the floor.
2. Bring the working leg toward your chest and hold behind your thigh with both hands.
3. Keep your hip in a comfortable fixed position throughout the movement.
4. Slowly straighten your knee until you feel a gentle stretch through the back of your leg. 5. As you straighten the knee, point your toes (plantarflex). 6. Bend the knee back to the starting position while pulling your toes toward your shin (dorsiflex). 7. Continue smoothly alternating between knee extension with the foot pointed and knee flexion with the foot flexed. 8. Complete all repetitions before switching sides.

How to Perform

No description found

Straddle Straight Leg Rotations

1 sets x 12 reps

Second

Straddle Straight Leg Rotations

1 sets x 12 reps

30s

rest

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

How to Perform

1. Sit on the floor in a wide straddle with both knees fully straight and your hands resting on the floor between your legs for support.
2. Sit tall with your chest lifted and core engaged.
3. Rotate both legs inward while keeping your knees straight.
4. Pause briefly at your end range of internal rotation.
5. Slowly rotate both legs outward together as far as possible.
6. Pause briefly at your end range of external rotation.
7. Continue alternating between internal and external rotation with slow, controlled movement.
8. Keep your torso upright and your pelvis as still as possible throughout the exercise.

How to Perform

No description found

Pelvic Tilts in Pancake with Bent Leg

2 sets x 6 reps

Second

Pelvic Tilts in Pancake with Bent Leg

2 sets x 6 reps

45s

rest

Equipment

Not needed

Focus

Movement Control, Warm-Up / Activation

Equipment

Not needed

Focus

Movement Control, Warm-Up / Activation

How to Perform

1. Sit tall with your spine neutral, engage your core and rotate your pelvis forward into an anterior pelvic tilt, creating length through your spine
2. Slowly tuck your pelvis underneath you into a posterior pelvic tilt while maintaining control through your hips and spine.
3. Continue moving between anterior and posterior pelvic tilt, focusing on creating movement from the pelvis rather than rounding only through the lower back.
4. Perform controlled repetitions while maintaining relaxed breathing and proper alignment.

How to Perform

No description found

Kneeling Adductor Rockbacks

2 sets x 5 reps

Second

Kneeling Adductor Rockbacks

2 sets x 5 reps

45s

rest

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

How to Perform

1. Start on your hands and knees with your wrists under your shoulders and knees under your hips.
2. Extend one leg straight out to the side with your foot flat on the floor.
3. Keep your spine neutral and brace your core to maintain control through your pelvis.
4. Slowly push your hips backward toward your heels while keeping the extended leg straight and connected to the floor.
5. Feel a stretch through the inner thigh of the extended leg while keeping your hips square.
6. Rock forward by bringing your hips back toward the starting position without losing control.
7. Continue moving smoothly back and forth through your available range of motion.
8. Complete all repetitions before switching sides.

How to Perform

No description found

Standing Flat Back Hinge to Knee Bend

1 sets x 12 reps

Second

Standing Flat Back Hinge to Knee Bend

1 sets x 12 reps

30s

rest

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

How to Perform

1. Stand with your feet hip-width apart and place your hands behind your head.
2. Hinge at your hips until your torso is nearly parallel to the floor, keeping your back flat and your chest open.
3. Brace your core and keep your neck in line with your spine.
4. While maintaining the hip hinge, slowly bend both knees as far as comfortable.
5. Extend your knees back to straight without changing your torso position.
6. Continue alternating between bending and straightening your knees while keeping your hips hinged and your spine neutral.
7. Return to standing by driving your hips forward and squeezing your glutes.

How to Perform

No description found

Assisted Cossack Squat Side to Side

2 sets x 5 reps

Second

Assisted Cossack Squat Side to Side

2 sets x 5 reps

45s

rest

Equipment

Rings

Focus

Mobility / Flexibility, Movement Control

Equipment

Rings

Focus

Mobility / Flexibility, Movement Control

How to Perform

1. Stand with a wide stance and hold onto a stable surface for support, such as a rack, rings, or countertop.
2. Turn your toes slightly outward and keep your chest lifted while maintaining a tall posture.
3. Shift your weight onto one leg by bending that knee and lowering your hips toward that side while the opposite leg stays straight.
4. Keep the straight leg extended while maintaining tension through the inner thigh.
5. Use your arms for assistance as you sink deeper into the squat position while keeping your heel grounded.
6. Press through the bent leg to shift your body smoothly across to the opposite side.
7. Repeat the movement side to side while maintaining control through the hips, knees, and ankles.
8. Keep your spine tall and avoid collapsing into the bottom position.

How to Perform

No description found

Weighted Seated Pancake Good Mornings

2 sets x 6 reps

Second

Weighted Seated Pancake Good Mornings

2 sets x 6 reps

60s

rest

Equipment

Step Up, Weight Plate

Focus

Mobility / Flexibility, Skill, Strength

Equipment

Step Up, Weight Plate

Focus

Mobility / Flexibility, Skill, Strength

How to Perform

1. Sit on an elevated surface with your legs extended into a wide straddle position and your knees slightly bent.
2. Hold a weight plate behind your back with both hands while maintaining an upright seated posture.
3. Brace your core and sit tall with your spine long before starting the movement.
4. Hinge forward from your hips by reaching your chest toward the floor while keeping your back controlled.
5. Maintain tension through your inner thighs and hamstrings as you lower into the pancake position.
6. Pause briefly at your deepest comfortable range while keeping the weight stable behind your back.
7. Engage your hips and core to lift your torso back to the starting position with control.
8. Repeat for the desired number of repetitions while maintaining active legs and proper alignment.

How to Perform

No description found

Banded Pancake Pulls

2 sets x 6 reps

Second

Banded Pancake Pulls

2 sets x 6 reps

60s

rest

Equipment

Pull Up Band

Focus

Mobility / Flexibility

Equipment

Pull Up Band

Focus

Mobility / Flexibility

How to Perform

1. Sit on the floor in a wide straddle (pancake) position with a resistance band anchored in front of you.
2. Hold the ends of the band with both hands and sit tall with your spine long and chest lifted.
3. Brace your core and gently pull on the band to assist your torso forward between your legs.
4. Hinge from your hips as you allow the band to guide you deeper into the pancake stretch.
5. Keep your knees straight throughout the movement.
6. Pause briefly at your deepest comfortable range while maintaining a long spine.
7. Use your hips and core to return to the starting position with control while maintaining tension on the band.
8. Repeat for controlled repetitions without bouncing or forcing the stretch.

How to Perform

No description found

Seated Straddle Compression Lifts

2 sets x 8 reps

Second

Seated Straddle Compression Lifts

2 sets x 8 reps

60s

rest

Equipment

Not needed

Focus

Stability, Strength, Warm-Up / Activation

Equipment

Not needed

Focus

Stability, Strength, Warm-Up / Activation

How to Perform

1. Sit on the floor in a wide straddle position with both legs straight.
2. Place your hands on the floor.
3. Sit tall through your spine and engage your core while keeping your legs active and knees fully extended.
4. Actively contract your hip flexors and core to lift both legs off the ground without bending your knees.
6. Hold the lifted position briefly while keeping your chest lifted and legs as high as possible.
7. Slowly lower your legs back to the floor with control.
8. Reset your posture and repeat for the desired number of repetitions.

How to Perform

No description found

Banded Pull Pancake Hold

2 sets x reps

Second

Banded Pull Pancake Hold

2 sets x reps

30s

rest

Equipment

Pull Up Band

Focus

Mobility / Flexibility

Equipment

Pull Up Band

Focus

Mobility / Flexibility

How to Perform

1. Sit on the floor in a wide straddle (pancake) position with a resistance band anchored in front of you.
2. Hold the ends of the band with both hands and sit tall with your spine long and chest lifted.
3. Pull gently on the band as you hinge forward from your hips into your deepest comfortable pancake position.
4. Keep your knees straight and your legs actively engaged.
5. Allow the band to assist you deeper into the stretch while maintaining a long spine.
6. Hold the position while breathing steadily and relaxing into the stretch without forcing your range.
7. Maintain tension on the band and slowly return to the starting position with control when finished.

How to Perform

1. Sit on the floor in a wide straddle (pancake) position with a resistance band anchored in front of you.
2. Hold the ends of the band with both hands and sit tall with your spine long and chest lifted.
3. Pull gently on the band as you hinge forward from your hips into your deepest comfortable pancake position.
4. Keep your knees straight and your legs actively engaged.
5. Allow the band to assist you deeper into the stretch while maintaining a long spine.
6. Hold the position while breathing steadily and relaxing into the stretch without forcing your range.
7. Maintain tension on the band and slowly return to the starting position with control when finished.

No description found

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About This Workout

What You’ll Learn

Equipment Needed

How to Use This Workout

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Workout Duration

Workout Availability

Equipment

Exercises

Single Leg Hamstring Floss

Straddle Straight Leg Rotations

Pelvic Tilts in Pancake with Bent Leg

Kneeling Adductor Rockbacks

Standing Flat Back Hinge to Knee Bend

Assisted Cossack Squat Side to Side

Weighted Seated Pancake Good Mornings

Banded Pancake Pulls

Seated Straddle Compression Lifts

Banded Pull Pancake Hold

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Pancake Range Builder