Weighted Pancake Side to Side

The Weighted Pancake Side to Side is a great mobility drill to strengthen and stretch oblique muscles. If the athlete cannot fully extend the leg due to a lack of mobility, then going back to a bent leg hurdler variation is advised.

• Type Of Exercise: Mobility
• Muscles: Hips, Hamstrings, Abdominals, Shoulders, Trapezius
• Difficulty: Intermediate
• Equipment: Dumbbell, Yoga Block

Weighted Pancake Side to Side

1. Start sitting upright in a seated straddle on the floor with straight knees.
2. Extend a light weight overhead, shrug your shoulders to your ears, and lock your elbows.
3. Leading with the weight, lean to your side over your left leg.
4. Keep your torso facing forward and shoulders fully open (biceps behind your ears).
5. Lower down until you feel a strong stretch through your right side.
6. Stretch your torso long across your leg rather than hunching; try to get your bottom shoulder to your knee.
7. Also be sure keep both glutes in contact with the floor throughout.
8. Sit back up tall, switch sides, and continue to alternate for reps.

• Exercise: Weighted Side Pancake Twist
• Type of Exercise: Mobility
• Muscles: Hips, Hamstrings, Abdominals, Shoulders, Trapezius
• Difficulty: Moderate
• Equipment: Dumbbell, Yoga Block

• Exercise: Weighted Pancake Side
• Type of Exercise: Mobility
• Muscles: Hips, Hamstrings, Abdominals, Shoulders, Trapezius
• Difficulty: Intermediate
• Equipment: Dumbbell, Yoga Block