PHS pe11

@Alessandro Mainente

how does my form look?

8 hours ago, Reilly Herbst said:

@Alessandro Mainente

how does my form look?

very nice, remember that the longer you can hold the same level of compression the easier is the exercise.

@Alessandro Mainente

Do you have any accessory exercises you recommend to improve my compression/pancake? 

@Alessandro Mainente

Just making sure you see this

On 4/28/2025 at 11:09 PM, Reilly Herbst said:

@Alessandro Mainente

Just making sure you see this

Standing pike, bend a bit your knees. Reach top compression. Slowly extend actively the knees. Hold for 2-3 min.

@Alessandro Mainente

How does this look?

16 hours ago, Reilly Herbst said:

@Alessandro Mainente

How does this look?

not bad....i think that the limitaing factor is the straddle L where you lose some of the good compression of the inverted pancake.

@Alessandro Mainente

How can I improve this? Im not on the straddle L progressions yet in the foundation course, is there any accessory work I should do? 

On 6/14/2025 at 4:00 PM, Reilly Herbst said:

@Alessandro Mainente

How can I improve this? Im not on the straddle L progressions yet in the foundation course, is there any accessory work I should do? 

yes, seated straddle Leg lift...put the elbows on floor, if you cannot do this use books under the elbows. leaves the forarms from the book/floor so that you cannot compensate.

improve pancakes with different legs positioning: 90°- 120-130° and in almost full split.

@Alessandro Mainente

Thank you! How many days a week do you recommend I do this? And how many sets and reps?

20 hours ago, Reilly Herbst said:

@Alessandro Mainente

Thank you! How many days a week do you recommend I do this? And how many sets and reps?

i would stay fro 2 times a week, different rep ranges. one time 2-3 sets 12-15r. one day 2-3 set 8-12.

@Alessandro Mainente

This is a very humbling exercises 

14 hours ago, Reilly Herbst said:

@Alessandro Mainente

This is a very humbling exercises 

Slow it down, 2011  tempo means 2'' eccentrich, 1'' concentrich, 1'' top hold

@Alessandro Mainente

Does this tempo look better.

wonderful!

@Alessandro Mainente

How is my form looking? The extra compression drills are starting to pay off.

On 8/2/2025 at 5:37 PM, Reilly Herbst said:

@Alessandro Mainente

How is my form looking? The extra compression drills are starting to pay off.

very nice. once reached the starting compression you must hold it all the time..

@Alessandro Mainente

Hopefully this improves more once I get into the straddle l progressions in the manna section

14 hours ago, Reilly Herbst said:

@Alessandro Mainente

Hopefully this improves more once I get into the straddle l progressions in the manna section

yes...meanwhile striv to improve the passive range of motion of the pancake as soon as possible...

@Alessandro Mainente

How does my pancake look? Its starting to improve, any drills I should add to improve this?

9 hours ago, Reilly Herbst said:

@Alessandro Mainente

How does my pancake look? Its starting to improve, any drills I should add to improve this?

have you ever tried to work with a bit of bent knees?

@Alessandro Mainente

no I haven’t, I will give it a try!

@Alessandro Mainente

Is this what you were looking for?

3 hours ago, Reilly Herbst said:

@Alessandro Mainente

Is this what you were looking for?

 

yes probably you are particulary tight on the posterior hips capsule is useful. use the variation below:

- knee angle 90°

- heels in front of the sagittal plain

-arch lower back. and lean into the heel

-enjoy for 2-3 minutes

@Alessandro Mainente

awesome!!!!!! I will work on this. Is your bottom knee on the ground or hovering off the ground?