Flexibility Part 4 - Weighted Pancakes

Flexibility Part 4 - Weighted Pancakes This is an advanced pancake, only to be tried if your pancake is at least 45 degrees down already. Once we get to a certain level of passive flexibility, we need to work on active flexibility where we can utilise our strength to move through the range without relying on momentum or external force. The pancakes can be done with weighted shoulder dislocates, just holding a weight overhead or holding a weight behind the neck. Do these for about 10 reps. The key is to move with control and use the hamstring muscles to contract as its being stretched to control the motion. These should be done in conjunction with chosen stretches from Parts 1 - 3. Start with twice a week for 1-2 weeks, and work up to 4-6 times a week. Flexibility requires more frequent training than strength training. Robin Chee, WSWCF Certified Trainer Founder, Electrum Fitness Chapters: 0:00 - Pancakes with weighted shoulder dislocates 0:16 - Pancakes with weight overhead 0:38 - Pancakes with weight behind the neck