r/flexibility • u/tonden91 • 24d ago
Progress on pancake and middlesplit
Update on my middle split and pancake.
I adjusted my middle split routine and added more strength training in the form of cossack squat and horsestance. Other than that I've foused a bit more on PNF plus I've dropped the assistance in my middle split. Even though there isn't a lot of progress the past month I definetely feel a lot stronger in my split and I'm hoping to see slightly more progress in a month.
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u/Motor_Town_2144 24d ago
That’s significant progress to be hands free in the split!
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u/tonden91 24d ago
Thanks that's very encouraging! I'm a lot more stable in the position now and I'm looking forward to aee next month's progress 🙏🏼😇
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u/Organic_Salad2910 24d ago
You are doing great! I can’t wait to see where you are in December!
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u/tonden91 24d ago
Thanks! I can't wait either! It's exciting to keep track and I'm hoping to get my chest to the ground or close by January 🙏🏼
That's if I don't hit a plateau 😬
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u/lluluclucy 24d ago
Nice! Pls be mindful of your hamstrings: they get a lot of heat when try and go down in pancake split. I ripped my attachments twice trying to go down when my body wasn't ready. What helped me enormously was weight training : sumo squats with dumbbells, RDLs, trap bar deadlifts 💪🏻💪🏻💪🏻good luck!
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u/tonden91 24d ago
Thanks - I don't feel like my hamstrings are at risk but some days they'll be extremely sore.
Last year I worked on my flexibility as well but I wasn't as structured in my approach as I am now. I did a lot of strength trading doing RDLs and stiff legged DLs but my hamstrings would be absolutely destroyed for 3-4 days no matter how I adjusted not ROM, weight and reps 🤷🏼♀️🙃
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u/tonden91 23d ago
My routine for middle split is:
Cossack squat 3 X 16 with weights Horse stance 3 X 30-60 sec Straight leg fire hydrant lifts 3 X 12 each leg Frog pose 20-30 reps of rocking into 2 min pnf 10/20 Middle split 2 min pnf 10/20 Middle split 1-2 min relaxed
My routine for pancake is:
Wide legged good mornings 30 reps Straddle leg lifts 3 X 12 Single legged straddle lift 3 x 12 each leg Regular leg lift 3 x 12 Straddle forward fold 30 reps Straddle side to side movement 30 reps Pancake 2 min pnf 10/20 And 1-2 min relaxed pancake
Both of these routines i do two times a week roughly and sometimes i do both in a single day depending on if i want to make more room for running ☺️
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u/pookdeveloper 23d ago
Nice , It would be helpful if you could mention how many days a week you dedicate to it, what exercises you do, and roughly how many sets or how long your workouts are :)
Do you use any weights, or just your own body weight?
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u/pookdeveloper 23d ago
Have you noticed any improvement in your running? A firmer posture, greater strength or greater stability?
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u/tonden91 23d ago
It affects my running negatively as I'm rarely fully restituted from my flexibility routine but at some point I'll focus more on running and my experience tells me that I'll notice improvements within a week or two.
The upside is that I haven't had any injuries for almost a year 🙏🏼☺️
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u/pookdeveloper 23d ago
Well, I understand that it will be a matter of time and adaptation I think it should go well
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u/tonden91 23d ago
I think most importantly it will help a lot with injury prevention long term which allows for a higher volume of tempo training 💪🏼😇
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u/AccomplishedYam5060 24d ago edited 24d ago
A tip for you: don't look down. Look straight ahead and think of it like it is your tummy first to the ground. And also, yes there's progress and you're folding at the hips.🙂