Arm-loaded & 'Present' pancake variations
Weighted mobility development
•
3m 47s
THE WHAT & WHY:
The ‘pancake’ form is an expression of a combination between ranges of leg-abduction, front-folding, and external hip rotation. Essentially, development of the ‘pancake’ increases the ability to forward-FOLD the body in a straddle position, bringing the upper-body closer toward the legs.
In combination with well-developed COMPRESSION, which provides the ACTIVE strength to PULL the upper & lower body together and to maintain the folded position (see ‘compression’ routines), further to general range development a good pancake facilitates the execution of various of straight-arm strength forms.
LEARN MORE (subscriber-only):
https://drive.google.com/file/d/1bKh8-LW05bzdm7XwdGHnWs2iXIcuBmWv/view?usp=drive_link
__________________________________
For programming, guidance, & support for your physical practice:
FREE fundamental prehabilitation program: https://www.movemoremp.com/
Online Support (1 to 1 coaching): https://movemoremp.com/onlinesupport/
Elements (standardised programs): https://www.movemoremp.com/elements
[email protected]
Up Next in Weighted mobility development
-
Top-loaded 'pancake' variations
THE WHAT & WHY:
The ‘pancake’ form is an expression of a combination between ranges of leg-abduction, front-folding, and external hip rotation. Essentially, development of the ‘pancake’ increases the ability to forward-FOLD the body in a straddle position, bringing the upper-body closer toward th... -
The Split-squat
THE WHAT:
The 'split-squat' is a fundamental strength & loaded-mobility development drill which should NOT be confused for a traditional 'lunge'. The main differences are that the split-squat maintains a fermur-to-femur sagittal line, meaning that stance has the back & front foot on the SAME forw... -
Loaded front-splits
THE WHAT:
Two basic tools for developing the range of your front-splits (i.e. leg-abduction in sagittal plane) with the use of loaded assistance. The difference between the two is that while both variations require INSTRINSIC effort to stabilise yourself (i.e. there is an aspect of balance whilst...
