Weighted Side Pancake

The Weighted Side Pancake is a mobility drill that requires groin and hamstring mobility, while developing the oblique strength and mobility to support side lever work.

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

Weighted Side Pancake

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. Keep your torso facing forward and shoulders fully open (biceps behind your ears).
4. Lower down until you feel a strong stretch through the right side of your torso.
5. Stretch your torso long across your leg rather than hunching; try to get your bottom shoulder to your knee.
6. Also be sure keep both glutes in contact with the floor throughout.
7. Hold for time on your left side before switching.

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

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