[Music] what is up my bodyweight warriors and welcome back to another video another follow along today we're gonna be going over a follow along pancake routine now if you want the full routine is in the description down below available as a PDF otherwise and let's jump into the follow along start in a seated position gonna have your feet apart you can have your knees up and we're gonna do a hip swivel so we're gonna light hip stop drop to the left hand side that the hip come in you're gonna feel a little of stretch and internal rotation pause for a second lift it back up and swap to the other side well you need 10 of these in total one of my favorite warmups it was part of the front split routine run straight follow along so it feels good to have it back in this routine as well just to help loosen up the hips initially probably more so important for the pancake so we're about half way now you can do this a number six drops to the right hand side drop to a little left hand side drop right one more and then we're do nice pause sitting a drop to the starting side let the leg come out in front and we go over onto the glute of this left hand side now the glute again this can limit a little bit the pancake so we know to stretch a little bit just in case there's some tightness move around move towards a third move towards the knee find where is tight for you I will note that this is not a beginner beginner routine you're gonna need some sort of pancake range of motion to do this routines but I'll get onto that one a little bit later we're gonna come up from there we're just going to swap sides onto the right leg what you may need is some cushions or some elevation for the hips when we get later on into this routine so you might need a chair a sofa or yeah just some cushions again so on this right leg come forward firing there stretching the glutes and we're just going to breathe it's always good breathing useful for living nice so we're gonna come back to the middle bring our feet together and we push up into the deepest resting squat that we can go squat is actually a very similar position to the pancake when I start with some some rotations I should feel a nice little stretch in the lower back because we try to lift your elbow towards the sky start left side first just lift it as you high as you can just get a five of these nice lifting no pause at the top and I'm gonna pause on this final one you can try to extend that handout but I'm wise just think about driving the elbow rounds should feel a little stretch in the lower back maybe a little bit deeper into the opposite hip you go back down to the middle and right hand side so we can lift our right hand up for a second come out now [Music] it's 2n v and total did another one and pause again just in the hand oh we can just chill in this position right so a little bit of thoracic movements a little bit of hip movement from here all gonna do is we're gonna stick one leg out and I'm gonna come down into a Cossack squat position so here we want to be yeah you can support yourself with your hand if you need to wherever it needs to be we're not doing the next position here with a sort of relaxing shuffle and I stretch me a little hamstring and then what we can do is we can just bend the leg lean over straighten the leg bend the leg lean over straighten the leg just a little bit of loosening of the hip most the weight should be on the right leg in this position so it's going to do ten of these you want to try and think about pushing our right knee out you can use this arm to assist if you want to alright so from here we're gonna Lake back here we a sticker over leg out go down into another Cossack squat again we gotta think about straightening depending that leg leaning over and straightening it and sitting back down so just bend this is a little bit complex for you just not feeling it just sit in the Cossack squat for like 20-30 seconds still works quite nicely five look scandal comfortable [Music] last one his head so again quite nice if this is a little bit tough you go back to this grab sign that you can hold in front of you and it's gonna help you stay in that Cossack squat position when they come back to the middle come back to kneeling we're going to stick out our left leg also kneeling go back as far as you can it's putting our back leg behind us and we can sit down onto that knee in this position try to keep the foot flat if we can we're going to come down a bit low on to our elbows if we can I was going to rock backwards and forwards I need ten of these just rocking back and forwards you might find that your foot begins to slip out to the side and that is a good sign so you want to see nice rocking backwards and forwards it's gonna sit up after those ten brief rocks just relax in that position and I come back to the middle stick over a leg out the side I'm gonna sit back come down and again just ten rocks for this for here we're working on just getting our legs a little bit wider in the pancake but why do we can get our legs the easier the pancake becomes so couple more there on ten and sit up and we can come back to the middle right now this is the bit where you're gonna need some assistance if you aren't as flexible you're gonna need to basically have some elevation that you can have behind you so for the sake of this video I'm gonna show you with a yoga mat so I want to do is going to take our pancake seated position we want to basically move ourselves forward so you feel like we're sitting on our hamstrings when we sat rounded on our hips that means all our glutes that means we're a little bit too height lower down so we need to elevate ourselves lower hutt all we're gonna do is we're going to sit in this position try and sit nice and tall and upright and think about sitting on those hamstrings okay so who's going to hold this position first things first we're going to work on a side but now this one isn't particularly fun but it definitely gets the job done so we're gonna go to the left hand side and we're gonna think about trying to touch our left hand foot and get our chest towards on me so it's gonna hold this position pull ourselves into a point stretch and hold again this one's all relative if you can't get that far just think about getting your chest towards that knee can be up here it can be down lower whatever is relevant for you and gives you a good stretch that's what we're after okay so it's gonna hold this position again this is kind of a passive stretching routine this isn't actually this isn't sort of loaded stretching it's just a nice relaxed follow along it's a good thing to do a few times a week maybe it's like in the evenings after a training session whenever so we've held this vision about 20-30 seconds from here I'm gonna stay on this side bring our left hand in front and instead of getting our sternum down when I'm gonna think about getting our shoulder down towards that opposite leg so we're gonna add a little bit of twist to it try and open up that chest so I'm placing the camp now so again we shut our hip position shouldn't change we should still be sat on those hamstrings again feeling a pretty nice stretch in our pancake - and we can just chill here [Music] hold each of these positions about 20 to 30 seconds again this one's relative if you're up here if you're just leaning over that's absolutely fine right come back to the middle we're gonna perform the same on the other side so again think about bringing sternum down to wards it's like this one's a little bit tighter for me as you can see I was way down on the last one it's one of a little bit further away so this again hold this position try and get as deep as you can it's sort of a comfortable level we need to be out of this chair in this position Just Breathe all right again I'm gonna bring now right arm forward bring that right shoulder down and then we're try and pull ourselves and twist into this stretch those of you who are interested in the pancake I've got a whole video on tips on how to stretch from the pancake more so than outside of this routine so I'll link that one in the description down below if you want to go check it out that's going to keep holding this position again again missus relatives if you're up here it's fine if you can grab hold that foot even better don't be afraid to elevate your hips you will get a better stretch if you can really feel those hips turning and you can focus on that hamstring alright so both sides done now what we're gonna do is we're going to think about coming forward and what we're going to try and do is we're gonna try and walk our hips board and we're gonna try and think about pushing our belly button down keeping the chest up you have something in front of you that you can pull on and pull yourself deep into this stretch even better all we're gonna do here is I'm gonna rush you can use your feet if you want you can pull down there I personally like to have a little Ridge or 'they're of a pavement slab here and pull myself deeper into the stretch again we can really relax here we can actually some P&F we can think about pushing our heels into the ground trying to drive them into the ground can track the hamstrings squeeze them and then we can breathe out and relax a little bit deeper we can do and know one of those if you want so push the heels down as the ground contract the hamstrings for about five ten seconds and then just relax breathe that poops and then we can come back up to that starting position let's come back up into what would be a Taylor pose and then hands behind you can kind of sit rocking this position I generally find that pancake can get quite intense for long periods of time we don't necessarily do lots of long stretches with Flex spine so you want to come out of it a little bit comment some extension give yourself a little bit of a rest and then we're gonna repeat that final sequence of the pancake just one more time so yeah nice and relaxed so you an arrest for up 30 seconds 60 seconds in between it's no real rush you can kind of do whatever you want in between hand oh it's fine actually signing the pairs nicely a pancake work is upward dog because you know it's the opposite sort of spinal position this release is a bit of that lower back pressure [Music] right you ready for another set come back to our seated area again goes why does you feel comfortable about armspan is it's pretty good and then again we can start with the sideburn so we're gonna bring our chest towards our left hand side again this time we're trying to find ideally get a little bit deeper than we did the first time around [Music] just keep breathing in this position it should feel quite a nice stretch in your lower back made into your QL on this one but most definitely in the hamstring right so hold that nicely bring that left arm through left shoulder down right hand over and again we can hold this position try to twist yourself more open if you can [Music] just relax all right that's that side pretty much done I can come back up to the middle again make sure you're sat nice and on those hamstrings you got to come over to this right side again trying to think about bringing that sternum down towards the ground and just breathe again thinking try to get a little bit deeper than last time if you can it's kind of the goal each one of these rounds we're only going to do two rounds of this video but you can do three four if you're feeling brave more isn't always better you kind of want to get to the point where you feel you have a good stretch if you go too far you can get the opposite response [Music] right again right hand come through right shoulder comes down and we're gonna twist ourselves even deeper into this stretch oh now we're gonna finish up that central position bring yourself down think about pushing from the bellybutton forward and again it's very useful to have something to grab hold of the pull yourself deeper into this stretch and we're just going to amend now important a two or three reps of pmf so gonna push those heels down into the ground nice contraction of the have show that so we should be feeling this most build up the contraction over about ten seconds can track the track and then we can relax a little deeper [Music] then we can perform another pin app so push the heels down then relax that is basically it as I said come back to neutral we can relax for a little bit and then we can perform a couple more rounds you want to give yourself maybe sixty Seconds between those rounds of stretching to the side stretching the other side when stretching forwarded quiet over intense 90 to 120 seconds yeah definitely this will help loosen your pancake and you should feel like you start going deeper after each round that has been it for this week guys if you enjoyed this video remember to hit that thumbs up button and support the channel if you have any questions or you want to leave a comment do so in the comment section and down below right above it as well it's that subscribe button you're gonna join these bodyweight warrior tribe to miss out any more future follow along for videos they'll be definitely more to come but that has been it for this week guys I'll catch you in the next episode have a strong week and peace [Music]