Matthew Smith – Pancake

Matthew Smith – Pancake

All The Tools You Need To Pancake

Proper Use Of Gravity And Leverage

Learn how and when to manipulate your orientation to gravity in order to achieve the pelvic position needed for the pancake.

Understand how to make modifications from complete beginner to advanced using added weight and leverages.

How To Increase Your Hip Flexion And Compression Strength

Build true hip flexor strength to actively hold the pancake position.

Increase your range of motion whilst building active capacity to compress into that range.

What’s Included In Pancake?

Side split initial assessment

Full In-depth Assessment

Accurately build a profile of your current pancake ability. Use this to build your programs and document your progress.

beginner side split training

Drills Modified For Every level

Learn to use gravity and elevation in beginner training. Manipulate leverage to progressively build strength.

measuring side split progress

How To Measure Progress

Learn best in class measurement practices to make your flexibility training quantitative.

Progressive overload

Methods To Overcome Plateaus

Strategies to keep progressing, when to add or remove weight and more.

pu bu drop stance squat

Case Studies

See how to use the pancake in handstand presses and address left-right imbalances.

how to write a side split program

How To Write Your Own Programs

A full breakdown of flexibility program design so that you have the tools to progress indefinitely.