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Posted (edited)

I have decided to call our 'products' programs; somehow this seems more human to me. Here are the individual exercise elements that comprise the Master the pancake program.

My intention is to make each of these programs available for download for a price of $4.99. And these are downloadable programs: that is, they have no copy protection (no DRM). You will have a copy on whatever devices you have with you for use any time. We need you to respect what we are trying to do, which is to make the best information on the planet available to you at the lowest price.

If you feel that you want to share these with your friends, that's fine, but please direct them to the download part of our site too; these programs take a lot of time, effort, and money, to make.

All elements will be HD video, with verbal instructions, and multiple camera angles. we have already cut a number of programs from our recent National Convention using this multi-cam approach and it works very well.

Mastering the pancake

Keys: L = limbering element, E = exercise element, FR = fascial release

L1 Cossack squat, with moving to straight leg variations; use of wall or supports for balance and to hold end position

L2 Skandasana, all parts (search for this term on our YT channel)

E1 Tailor pose, part one (called the butterfly; this in on my YT channel too)

E2 Standing bent-leg forward bend; over each leg and the middle

E3 squashed frog

E4 kneeling straight-leg mobilisation (half kona-asana)

FR1: fascial release for gracilis ​and the inner hamstring (this can be repeated with E6, below; see YT for quick sample)

E1 repeat, Tailor pose, part two (the moving the trunk forward element; key for pancake)

E5 Supported side splits; how to use sliding tools

L3 Standing unsupported triangle pose with reaching movements

E6 All parts Kona-asana (floor legs apart forward bend; this is what GST folk call the full version of the pancake)

E7 partner assist E6, all parts

So, 12 elements for $4.99. Interested? We start shooting soon. Comments and requests very welcome.

Edited by Admin
expelling a few terms!
Posted

I absolutely have to have this project completed before mid-year (if you check out the schedule for workshops in the second half of 2014 on the main site, you'll see why this is necessary!).

Posted
Interested?

Yes!

I'm curious though. The issue of 'active' vs 'passive' flexibility comes up a lot in relation to gymnastics training. And I'm never quite sure of where the two cross over. Does this program focus on one or the other? Is that the difference between a 'limbering element' and a 'exercise element'?

Posted

@ theColin: I am going to write a full post on this question; there's a lot of confusion about the relations between active and passive flexibility (and strength in a particular pattern too). Once I have written it, I will post the link here.

Posted

The new post:

Comment on that thread, please.

Posted

KeilaniG wrote:

P.S. Kit what are your thoughts on working Pike and Pancake in tandem or separately?

I would (and do) work both, but it all depends on how sore the body is. Once you get more used to working the flexibility stuff our way, you quickly know when the body has just had enough—so do other things that day. For example, pike and pancake very usefully can be worked together, as they share some of what we call the 'flexibility vocabulary', but back bending and shoulder work are more-or-less completely separate, so can be worked on days when the pike/pancake chains are saying 'no more'. That's me today, by the way!

Posted

awesome :) because it almost seems(from looking at what muscles do the hip flexion and which one's do transverse aBduction) that It would probably be fruitful to do pike and external/internal rotator stretching in tandem(to open up ROM with the hips before tackling the inner thighs.

but that was more speculation than anything, so that's why i asked :)

thanks for the insight!

Posted

KeilaniG: yes to that, too (your suggestions). When we all get to see the actual programs, you'll see the order of how the elements work together. Unlike Coach's material, all our elements will be worked on together (for any program) assuming you can do the element at some level of proficiency, so earlier elements prepare the body for later ones.

We will be recommending doing one program once a week (it will take 30-60' to go through all the elements), and you can do as many different programs in a week as you have time and energy for. As well, some programs will suit certain GB exercises, too (some of the relevant ST elements can be done before, as prep., or after when the body is warm, to improve the next GB workout). In this way, the combination of the ST and GB material will complement each other perfectly.

I intend to use these forums here for this kind of programming information (that way we can assess how people are using and acquiring the material, and we can refine the offerings as a result). I am looking forward to this process; it is how we have made ST what it is today.

Posted

I'm really looking forward to those programs and how to integrate with the GB course. A lot of people will be even more thankful to you guys, for providing us with more specific tools to help us in our goals :)

Posted

Both Olivia and I are banned from the GB forums, so we rely on you folk to get the word out. I recommend against posting links to any of our material on the GB site; the posts will be deleted and you run the risk of being banned too. I leave it up to you to work out how to let interested GB people know about what we are doing. TIA, kl

Posted

I'm working on Tailor pose. Your youtube video is packed with useful tips for that stretch! I'm feeling huge improvement every day! Can I do tailor pose everyday? I'm avoiding sitting, mostly squatting near my notebook, but tailor pose is giving me another possibility of useful position for my body. I'm far from your form, but small steps here :)

Posted

Jaroslav wrote:

Can I do tailor pose everyday?

This is an important question. Tailors, people who make clothes, sit like this all day in India; hence the name. But, these people can sit like this already, completely comfortably and for hours at a time, so (everyone listening?), this is not a stretch for them. For you it is, and the body needs time to adapt to this.

I cannot emphasise this point strongly enough. If any position you put the body is is experienced as a stretch (mild to strong) the body needs time and rest to adapt to it. So (and this recommendation depends entirely on what you FEEL when you try something), if it feels strong or intense, do it less often.

Now, to Jaroslav's question: if you are already sitting on the floor, rather than in a chair, then by all means put yourself in that position whenever you want. But do not do the contraction versions of the pose any more than twice a week, assuming you are stretching intensely in those sessions. Using contractions and agonist-antagonist stretches can be intense, and the body will need to recover from this intensity. This is what we call stretching: strong techniques that foster new ROM in that session. These should leave you feeling a bit (sometimes a lot) sore. Understand that this advice is for beginning to intermediate level students; the closer you get to the full position, the less these rules apply—but to get to this state, following these recommendations will get you there faster, with less chance of hurting yourself.

Putting yourself into the basic position, and sitting there, and moving around and felling whats going on is limbering in our terminology and can be done any time. If you are too sore from a stretching workout to sit like that, sit another way and wait for the body to tell you when to stretch next, and limbering is the best way to find out when that will be.

Posted

A quick question about the tailor pose. I get a slight pulling sensation or feel like something is getting in the way in my groin on the left when I do this pose. I can usually get rid of it with some adjustments or by getting into the pose again but not always. Any insight welcome :)

Posted

:)) There you go!

Short answer: yes (pubofemoral ligament). And sometimes just getting out of and back into the pose can fix that sometimes.

Also you can combine the tailor pose with this solo hip flexor limbering action that I show here; and once you're in a gentle position read the hits roll from side to side to change where the maximum sensation is located. Sometimes just by stretching the hip flexor you can get back into the tailor pose and that sensation will not be there at all.

Let us know how you go.

Posted

Very interested! It would really nice to be able to have the program on both my computer and phone without hassle. I think the $4.99 price tag is great bargain, especially considering that it will take me from my inflexible state to mastering the stretches. And to be clear, all the elements will be solo unless otherwise noted (like E7)? Also, will programming also be provided (ie do these many sets, reps x many times a week)?

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