This is the best video follow along pancake routine that I do 3 to 4 times per week and it has brought me a lot closer to my goal. I have the rest of the year to make it a complete pancake with cherry on top! Thank you, Tom!
@@BodyweightWarrior Hi Tom ! Can a person reach or at least get very close to full middle splits ( and progress with front splits) by practising only pancake Stretch ?thank you in advance
Will you ever do something like this for bridges/backbends? I’m already quite flexible, but I would like to build further and I really appreciate your content.
I’ve only done this like 4 times, but I’m amazed by the progress already. Couldn’t call myself very flexible at first, but now I can touch my knees with my chin!
Have faith in Jesus He is with you and will heal you and your family stray away from all evil sins and turn to Christ. You are amazing and you have great potential to spread the gospel of Jesus Christ. For we walk by faith not by sight Do great things through Jesus Christ have a blessed day.❤️✝️
Estoy practicando mucho para poder llegar a esta postura, muchas gracias por tu video colega! Excelente domingo para todos saludos desde 🇨🇿 de un Argentino 🇦🇷
I have did this routine 3 times and on the 3rd time, my lower back hurt for quite a few days. I had over stretched when putting the opposite arm through. It wasn't until the next day that it really started to hurt. Important lesson for me was to pay attention to your body and not over do it. After a long break and a massage, I did the routine again and feel good because I am more attentive. I am in my 2nd week in the Tapp Brothers Double Your Flexibility Challenge. Last week, I applied a few of the exercises here to the pancake that is part of the routine. Today, I decided to end the scheduled follow along routine with your full routine. Feeling really good now. I will apply this again later in the week. Thank you for such a helpful video.
Oh it 100% is. I've been doing both flexibility and strength training for years, and I can say with absolute certainty that flexibility training requires more willpower and a higher pain tolerance
It is not so much the pain of doing the flexibility training. It is not able to stay in a low squat very long or not being able to sideways very low, etc.
Hey really appreciate you man. I tried these stretches and I felt like I went deeper. I’ll be doing this often so I could get to where I want. Thanks so much
I started this like 2 days ago, I'm gonna do this every morning (actually alternating this with a core compression/pike routine, one day pancake one day pike). I'll keep you updated with the progress of you will ask, and also I'll keep progress of my mobility for kick since I practice martial arts. Can't wait for this!
New subscriber Tom. I just finished 3 rounds. By the second set I was so relaxed & comfortable I had to do it again every much enjoyed. Appreciate it 🙏🏾 👍🏾😁🤙🏾
I was inches to the ground but my hamstrings/ adductors slightly tight. I've greatly improved since I did this routine in Jan Thanks for sharing the video 😊
Yesterday i got it all the way down. 2-3 months of pancake stretching. I was so far from it and i tried different type of stretching method and somehow got it so fast. What i did was 12sec hold in a position which doesnt hurt me and then go like 2-4cm down and hold it for 12 sec again and repeat it untill i go all the way down.. After a minute i was able to go down and it felt so weird because i was like 20cm away from pancake on my last session.
@@TheKrazykize Make sure to bend at your hips. Think about it as putting your stomach down first. I did got a nice pancake a year ago but its still not perfect. It may look perfect but i have to use some force to stay in that position. When it feels like absolutely nothing then its perfect :D
Hey Tom. I love your content. Been really helpful. The only thing I can't get any progress is pancakes (my hamstrings are super tight. I can barely sit in straddle position) do you have any tips or a video for complete beginner beginner routine follow along :)? Thanks and keep up the good work
Awesome routine! I just noticed that my hip flexors of the opposite side always tense up when I do the side stretch in the pancake position. Is there anything I can do to relax them? Thank you!
Hi Tom. Loving the Pancake session, now firmly in my training plan. However coming out of pancake at the end of the sessions, feeling quite stiff in the hips. Is this anything to be worried about. Stiffness is gone within 2 - 5 mins post stretching. Many Regards
Does this routine is meant for achieving the pancake or is it just warm-up for the "real" training for the pancake? I can follow the routine fine but I do not see myself able to do the pancake at all. Thank you for the video though. Your content is very sound and feels safe.
I have been following multiple types of stretching routines for about 2 years now, and yours is by far my favorite. I tore my acl and meniscus a few years back and had them surgically repaired, and have had no problems since, which Id like to credit to stretching. im wondering though are their any certain stretches or routines I should stay away from? im only 19 so I think im fine
Thq for ur amazinggg content ! During this pancake stretch sumth pinches on my left leg close to my knee ! Evythg looks ok in the rite leg tho ... wat cud it b ! Also do u take personal online trainings ?
@@BodyweightWarrior That is my main focus! It's just easy to overtrain apparantly, my hip flexors stay sore for quite a while after intense stretching ;) Less than 8 inches away from being flat on the floor though :D
First things first: This routine is amazing! I got a quick question, though. When I do the side bend, the hamstring of the opposite side rises from the ground. Is that wrong? I tried to shift my position/sit higher and lower, but it didn’t really change much Thanks!
Great video Tom. Perhaps someone in the comments can help me with an issue I am having. every time I do one round of this routine and begin resting by doing for example the upward-facing dog , I get an uncomfortable sting in the lower back. is this normal? and do you guys also have this sting? or know what i can do to minimize this feeling? Thanks in advance.
Hi Tom and everyone Else, I dont think I am flexible enough for this routine yet, me feet Arent really pointings forwards and My legs arent spread like yours. Is middle split a good regression from this? Cheers mate
How do you get your heel down on your foot in the Cossack squat?? I can get my heels flat in a regular squat but the heel under my body comes up off the ground every time I do a Cossack squat.
That's totally normal if you aren't used with this position :) Take the focus on pulling you with your toes forward and take your hands to the ground to support you. After a while it should be better
Why is it that in the 90-90 I can fold all the way down with a little or non hip lift from the floor but at the pancake it seems like I’ll never reach the floor? Should I add some weight to it?
hey tom, can you give some advice about this pain i have on my forearm particularly on the ulnar and extensor muscles when i do movements like tricep extension on floor and muscle up on rings, hope you can give me some advice man thanks
Love the vids but I am not that advanced yet, I feel if I was able to do the pancake I could progress with a lot of other movements but I can’t seem to be able to sit up over my hips. Any help would be appreciated. (Yes I know I’m just not flexible.)
Hi Tom. I am hoping you'll notice this message. I was inspired by your videos on TH-cam. I am working on my flexibility. And when I tried doing the pancake, when I was trying to lower my upper body to the ground, I felt like there was a burning sensation on my hamstring on my right leg, somewhere near my buttocks. I would like to know if that is normal? Have you had any experience like that? Hoping you can answer me. Thank you.
Can someone please explain when my inner groin clicks/cracks as I straighten my leg in the cossack? What exercises can I do to make that not happen because it doesn't feel/sound like it should be doing that 😅
I am not a very flexible person but this is by far the movement that I struggle most! First, I can't spread my legs wide enough, secondly, my torso doesn't even come close to touch my legs, and finally after a short while the outter side of my hips start cramping! Why??
Feels like nothing is happening then suddenly shots of pain like Im ripping something and I've gone too far. Don't know how to ease in at all... Both legs feel mis aligned to be sitting on hamstrings. Going to keep trying day by day
Welcome back to the second splits focused follow along as a thank you for 200k. Hope you enjoy the routine and happy stretching!
Tom Merrick do you have any tips on learning the splits
Mikey ツ do it and do it consistently. I’ve got routine for all of them
Ok thank you
how long do you think it would take to a achieve the pancake following this routine?
Mo E.A can’t predict this really. 18 months should be enough time, might be less
I just did this whole routine, but I have a few questions: when do you add the eggs to the batter? And how hot should my griddle be?
Made my day 😂😂
🤣
2 minutes after you apply it on your face
Did i miss something?
😂indeed
Me: Shaking and convulsing
Tom: Just relax
Thanks Tom. Would be great to have a 30-40min follow along lower body stretching covering side split, pancake and hip stretching.
This is the best video follow along pancake routine that I do 3 to 4 times per week and it has brought me a lot closer to my goal. I have the rest of the year to make it a complete pancake with cherry on top! Thank you, Tom!
I’m so far away. I hope one day.
Ur content is amazing man..
U deserve millions of subscribers.
thanks Jai :)
Welcome : )
It really is excellent
@@BodyweightWarrior watching u from algeria 👍
@@BodyweightWarrior Hi Tom ! Can a person reach or at least get very close to full middle splits ( and progress with front splits) by practising only pancake Stretch ?thank you in advance
I can't put into words how much I love this routine... Following them after any workout feels like a treat!
Love how you laugh when you say “just relax”
I cry when he says that and hate prevails
Thank you so much, I felt an improvement in my pancake for the first time ever 😀
Will you ever do something like this for bridges/backbends? I’m already quite flexible, but I would like to build further and I really appreciate your content.
I’ve only done this like 4 times, but I’m amazed by the progress already. Couldn’t call myself very flexible at first, but now I can touch my knees with my chin!
Have faith in Jesus He is with you and will heal you and your family stray away from all evil sins and turn to Christ. You are amazing and you have great potential to spread the gospel of Jesus Christ. For we walk by faith not by sight Do great things through Jesus Christ have a blessed day.❤️✝️
Estoy practicando mucho para poder llegar a esta postura, muchas gracias por tu video colega! Excelente domingo para todos saludos desde 🇨🇿 de un Argentino 🇦🇷
I have did this routine 3 times and on the 3rd time, my lower back hurt for quite a few days. I had over stretched when putting the opposite arm through. It wasn't until the next day that it really started to hurt. Important lesson for me was to pay attention to your body and not over do it. After a long break and a massage, I did the routine again and feel good because I am more attentive. I am in my 2nd week in the Tapp Brothers Double Your Flexibility Challenge. Last week, I applied a few of the exercises here to the pancake that is part of the routine. Today, I decided to end the scheduled follow along routine with your full routine. Feeling really good now. I will apply this again later in the week. Thank you for such a helpful video.
Aaaand relax
I'm going to die in these stretches and you tell me to relax, sure 😂
Anyone else sitting in a pancake attempt thinking flexibility training seems far more painful than progressing in strength training?!?!? 🤯
@Who Cares? you can strong and agile have you never seen muhamad ali
👍 just went back to my weights...🏋♂️
Oh it 100% is. I've been doing both flexibility and strength training for years, and I can say with absolute certainty that flexibility training requires more willpower and a higher pain tolerance
It is not so much the pain of doing the flexibility training. It is not able to stay in a low squat very long or not being able to sideways very low, etc.
Absolutely stunning pancake work out! thank you very much for putting this together.
Much appreciated.
Hey really appreciate you man. I tried these stretches and I felt like I went deeper. I’ll be doing this often so I could get to where I want. Thanks so much
It was great! Do it every day at the moment. Thank you for your perfect videos. Could you also do a follow along Hip flexor routine?? Thanks!
I started this like 2 days ago, I'm gonna do this every morning (actually alternating this with a core compression/pike routine, one day pancake one day pike). I'll keep you updated with the progress of you will ask, and also I'll keep progress of my mobility for kick since I practice martial arts.
Can't wait for this!
Soooo… how’s it going? :)
Your videos are so great! Thanks Tom 🙌 my flexibility has improved already after only 2 weeks of doing your routines daily.
The best i've ever gone! Absolutely perfect! Thanks Tom.
Best calisthenics channel on TH-cam!
I was able to do this after a full year of constant practice. Don’t get discouraged, you will get there.
Thanks @Rand Sataihy Did you follow this routine for a year?
How many time per week?
Well done
I LOVE your routines!
Doing it regularly, switching among other follow along mobility routines on your channel. Thanks Tom 😊❤️
Thank you Tom for this kind of videos, they help me a lot
I used to do this stretch a long time ago and I’m getting back into it, after this routine I feel like I’m bouncing back so fast ❤️
Amazing videos Tom❤️❤️❤️❤️❤️
Thank u Tom, love ur videos
Your content make me progress...thx bro. Cheers from Brazil
FINALLY GOT STERNUM TO LEGS AND FLOOR!!!!!! This practise is incredible thank you soooo much!
Loving it. What camera and microphone are you using? Thanks
Love the follow alongs. Great routine. I'm feeling looser already.
Thank you so much for all of these. You da best!
Thanks tom, apreciate de pdf, very clear! Keep up the hard work💪
This was great! Definitely got deeper on my second round than the first. 👍
You are amazing. I am currently working to get my side split and I am doing your routines every night. Good luck for you.
Ur ways of stretching is unique
Helped a lot in doing basic streches
Keep it up man!
Thank u for this video . Now I am able to do pancake .👍👍
New subscriber Tom. I just finished 3 rounds. By the second set I was so relaxed & comfortable I had to do it again every much enjoyed. Appreciate it 🙏🏾 👍🏾😁🤙🏾
Just found this video and followed along. Really like. I will try to do on alternate days 👍🏼
thanks for the advices
Thankyou Tom.
I was inches to the ground but my hamstrings/ adductors slightly tight. I've greatly improved since I did this routine in Jan
Thanks for sharing the video 😊
Yesterday i got it all the way down. 2-3 months of pancake stretching. I was so far from it and i tried different type of stretching method and somehow got it so fast. What i did was 12sec hold in a position which doesnt hurt me and then go like 2-4cm down and hold it for 12 sec again and repeat it untill i go all the way down.. After a minute i was able to go down and it felt so weird because i was like 20cm away from pancake on my last session.
@@TheKrazykize Make sure to bend at your hips. Think about it as putting your stomach down first. I did got a nice pancake a year ago but its still not perfect. It may look perfect but i have to use some force to stay in that position. When it feels like absolutely nothing then its perfect :D
Hey Tom. I love your content. Been really helpful.
The only thing I can't get any progress is pancakes (my hamstrings are super tight. I can barely sit in straddle position) do you have any tips or a video for complete beginner beginner routine follow along :)?
Thanks and keep up the good work
Awesome routine! I just noticed that my hip flexors of the opposite side always tense up when I do the side stretch in the pancake position. Is there anything I can do to relax them? Thank you!
Great stretch, thanks for this one! :)
this routine is exactly what I needed. THANKS TOM🙏
happy to help Steven
Hi Tom.
Loving the Pancake session, now firmly in my training plan. However coming out of pancake at the end of the sessions, feeling quite stiff in the hips. Is this anything to be worried about. Stiffness is gone within 2 - 5 mins post stretching.
Many Regards
Amazing I just did this routine twice and I'm able to do pancake already. Still tight but able to lower myself to the floor. Tq
I have a habit of holding my breath while I'm doing things so I didnt realise I wasnt breathing till you said to breathe
Nice job as always.
thanks Guy
Thanks so much 🤙
Bru, I'm eating pancakes rn while watching a Pancake Routine. Word.
the truth
Best Videos ever
Thank you for this video! Making progress!👍
Thank you for this routine that I completed it in 4 weeks and now I can do the pancake painlessly...
How many times a week did you do it ?
@@Mattmiraa 6 times per week(key is having a great warm up and cool down routine per day/session)...
@@Mattmiraa The routine should be relaxing and less pain occurrence...
Does this routine is meant for achieving the pancake or is it just warm-up for the "real" training for the pancake? I can follow the routine fine but I do not see myself able to do the pancake at all. Thank you for the video though. Your content is very sound and feels safe.
Hi everyone I will be doing these for at least a month and see how far I’ve come. Wish me luck
How did it go?
would you consider a full upper body mobility routine? Or even a upper body series?
What I did after following along - made some pancakes
Any videos to get to a Cossack squat? Can’t even get to that position…
I have been following multiple types of stretching routines for about 2 years now, and yours is by far my favorite. I tore my acl and meniscus a few years back and had them surgically repaired, and have had no problems since, which Id like to credit to stretching. im wondering though are their any certain stretches or routines I should stay away from? im only 19 so I think im fine
Thq for ur amazinggg content ! During this pancake stretch sumth pinches on my left leg close to my knee ! Evythg looks ok in the rite leg tho ... wat cud it b ! Also do u take personal online trainings ?
It's crazy how much breathing helps with stretching
thank yyou Tom Merrick for making me a Body-Weight Warrior tm. I love you!!!
Love this routine! Could you make another one regarding the pike? :D
He has one:) it’s called 15min hamstring flexibility routine
I can get pretty far down, but I struggle with getting my legs wide in the starting position. Working on that.
work on your middle split :)
@@BodyweightWarrior That is my main focus! It's just easy to overtrain apparantly, my hip flexors stay sore for quite a while after intense stretching ;) Less than 8 inches away from being flat on the floor though :D
Got my forehead to touch my left knee!
Hi just a general question to any and all. ~Does anyone have any tips for cramping int the soles of the feet?
My Favorite Routine after long Day 🥰
First things first: This routine is amazing!
I got a quick question, though. When I do the side bend, the hamstring of the opposite side rises from the ground. Is that wrong? I tried to shift my position/sit higher and lower, but it didn’t really change much
Thanks!
I am nowhere close to ever getting in full split squats, and however uncomfortable the routine is, my hamstrings always feel fantastic after!
I'm way far from pancake 😹 but can sit in a squat now! But need my feet very wide turned out is that ok?
Great video Tom. Perhaps someone in the comments can help me with an issue I am having. every time I do one round of this routine and begin resting by doing for example the upward-facing dog , I get an uncomfortable sting in the lower back. is this normal? and do you guys also have this sting? or know what i can do to minimize this feeling? Thanks in advance.
4 years later...I'm following along. 🥞
Hi Tom and everyone Else, I dont think I am flexible enough for this routine yet, me feet Arent really pointings forwards and My legs arent spread like yours. Is middle split a good regression from this?
Cheers mate
Will this help with my cycling specific flexibility?
Pain!!! But never surrender!!!!
I was having a hard time doing the Cossack squat, my knees felt like they were popping. Any advice to prevent this or progress the Cossack squat
How do you get your heel down on your foot in the Cossack squat?? I can get my heels flat in a regular squat but the heel under my body comes up off the ground every time I do a Cossack squat.
That's totally normal if you aren't used with this position :)
Take the focus on pulling you with your toes forward and take your hands to the ground to support you. After a while it should be better
When I go into straddle, should I rely on my adductors or just friction you keep my legs from coming in?
Should I learn pancake first then splits ? And thank you for your efforts 💙
I fall behind when doing a cossacks squat what can I do
Why is it that in the 90-90 I can fold all the way down with a little or non hip lift from the floor but at the pancake it seems like I’ll never reach the floor? Should I add some weight to it?
hey tom, can you give some advice about this pain i have on my forearm particularly on the ulnar and extensor muscles when i do movements like tricep extension on floor and muscle up on rings, hope you can give me some advice man thanks
Should i feel my lower back when doing the side bends?
In the video compared to the pdf is missing the 30s in pancake in upright position only. since I do this video frequently I just pause.
I always want to do the pancake but unfortunately I don't have enough hamstring flexibility to do it
Love the vids but I am not that advanced yet, I feel if I was able to do the pancake I could progress with a lot of other movements but I can’t seem to be able to sit up over my hips. Any help would be appreciated. (Yes I know I’m just not flexible.)
How often should this routine be done?
Hi Tom. I am hoping you'll notice this message. I was inspired by your videos on TH-cam. I am working on my flexibility. And when I tried doing the pancake, when I was trying to lower my upper body to the ground, I felt like there was a burning sensation on my hamstring on my right leg, somewhere near my buttocks. I would like to know if that is normal? Have you had any experience like that? Hoping you can answer me. Thank you.
Can anyone I've me any tips for 13:32? All I feel is compression in my spine and I'm already sitting on a yoga block
Can someone please explain when my inner groin clicks/cracks as I straighten my leg in the cossack? What exercises can I do to make that not happen because it doesn't feel/sound like it should be doing that 😅
I am not a very flexible person but this is by far the movement that I struggle most! First, I can't spread my legs wide enough, secondly, my torso doesn't even come close to touch my legs, and finally after a short while the outter side of my hips start cramping! Why??
Hey @Tom Merrick... do I need to make stretching part of my routine?
I would say so :)
Feels like nothing is happening then suddenly shots of pain like Im ripping something and I've gone too far. Don't know how to ease in at all... Both legs feel mis aligned to be sitting on hamstrings. Going to keep trying day by day
i am liking this routine. Day 7in a row
3
4
Hey Tom, what shoes you wearing there...would you run in them?
vivobarefoot primus and no probably not