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
- Start sitting upright in a seated straddle on the floor with straight knees.
- Extend a light weight overhead, shrug your shoulders to your ears, and lock your elbows.
- Leading with the weight, lean to your side over your left leg.
- Keep your torso facing forward and shoulders fully open (biceps behind your ears).
- Lower down until you feel a strong stretch through your right side.
- Stretch your torso long across your leg rather than hunching; try to get your bottom shoulder to your knee.
- Also be sure keep both glutes in contact with the floor throughout.
- 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
