This class develops a stronger pancake and middle split through loaded mobility, active compression, side lunge strength, and end-range adductor control.
Duration: 60 minutes
Focus:
- High hamstring release
- Adductor release
- Deep hip rotator release
- TFL mobility
- Loaded pancake deadlifts
- Flying pancake progressions
- Pelvic arch/curl mechanics
- Side lunges
- Pelvic rotation in side lunge
- Pancake-to-middle split transitions
- Active adductor contractions
- Side glute activation
- End-range strength
Props you will need: peanut, a soft ball, a foam roller, two yoga blocks, a 5-10 lb weight and a chair (optional)