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
- 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 the right side of your torso.
- 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.
- 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
