DAY 25

Pancake Challenge

Coach Note: Final regression and progression reminder. Continue to make sure you are achieving our pancake criteria:

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

Even if you have not "progressed" from a butt elevated variation to a floor pancake that is okay. You have started the process of communicating with your central nervous system to increase mobility in this region. This communication has likely already improved the tolerance to stretch in this position, meaning your flexibility has improved. Unfortunately with mobility it is more challenging to see progress compared to the progress of loading more weight onto the barbell. Continue to be patient and consistent with your mobility training. It's a marathon!

Short on Time:
3 Way Pancake Stretch x 1 min L, 1 min R, 1 min Center
Weighted Pancake Stretch x 2

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