DAY 2

Pancake Challenge

Coach Note: Choosing the correct regression/progression is very important to see continued improvement without injury. If the position of the pancake stretch is progressed too quickly, you will be primarily stretching the low back (and not the hamstrings/adductors), leading to minimal improvements in this stretch position. If you are staying in a regressed version for too long you are not creating the required stimulus to make change to the central nervous system and muscle tissue. To assure you are selecting the correct regression or progression of the pancake stretch use these criteria:

  1. MOSTLY flat low back position.
  2. Stretch sensation in the hamstrings and/or adductors.

Short on time: Standing Pancake x 1-2 minutes (03:00)

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