Master the pancake: LIVE TODAY

[Kit_L]

This the thread to discuss everything to do with this program, the second in the series.

http://vimeo.com/ondemand/mtpancake

Note that ep. 16 is a duplicate of ep. 11; there are only 15 eps. in the program. We have a support ticket in with Vimeo.

Now available on the Stretch Therapy website as part of the Stretch Therapy Mastery Course.

The PDF, showing end positions and giving the key Cues, can be downloaded here:

Master the Pancake PDF

My idea is that you print the PDF version to take to training; it is an 'aide memoir'. Please use the PDF as the reference for discussing anything to do with programming or execution.

The following is the Table of Contents of the PDF:

Here is the table of contents:

1. L1: Skandasana

2. E1A–E1B: Tailor pose part one
E1A: Tailor pose - solo
E1B: Tailor pose – w/butt lift and partner assist

3. L2A–L2B: Standing wide leg limbers
L2A: Reaching triangle
L2B: Wide elephant walk

4. E2: The "underbutt"

5. L3: Chinese hip grinder

6. E3: Flat frog

7. L4: Half pancake

8. E4: Tailor pose part two

9. E5: Bench weighted straddles

10. L5: Lying leg circles

11. E6A–E6D: Side splits props variations
E6A: Cushions under lower legs
E6B: Bolster under hips
E6C: Rolling the pelvis, floor support
E6D: Weighted side splits

12. L6: Lying pendulum

13. E7A–E7C: Hanging pancake variations
E7A: Solo
E7B: Partner assist
E7C: Pelvic movement variation

14. E8: Fascial release, and pancake variations

15. E9: Pancake: the holy grail of stretching (one of them, anyway!)

Note: all are numbered this time (but for SEO reasons, the names have to begin with "Stretching Exercises").

Those of you who want the elements in order (or who want to concatenate them into one video): your finders will arrange these in the correct order.

***The forum software has let me down again; none of the formatting tools are available, and this is the fifth time I have tried to do this. If anyone knows a better forum software, please PM me.

[Adurst]

Sick, sweet, awesome!

[Geoff]

Wow, that was quite fast after Master the Squat. I will get it right away because I am really curious, but judging by my current performance in mts I am not sure if I am ready yet for anything in this program

[Kit_L]

There's plenty to play with in this new program, no matter what level you are.

On sale for forum members today ($5); goes to real price ($10) tomorrow evening, same time. Please tell all your friends AFTER tomorrow! We have taken in slightly more than half the cameraman's and editor's costs already; so this is not a get-rich-quick scheme, by any means, but I am pleased with the results.

@Geoff: only the editor and I are involved in the cutting of the programs, but all will be finished within a few months: I am an ex-network director and producer; he teaches editing at a university in Turkey (point is we know what we are doing, and I shot the programs multi-cam—so they are a piece of cake to edit).

Please let me know if there are any other programs you all want; I want to make some movement/mobility/limbering programs with Mountain Hammer that I feel will set the standard for some time to come. And all feedback gratefully received; we want these programs to be the best resources on the net for this kind of activity.

[thanners]

What a pleasant surprise.

I'd just refreshed the forum, wondering if your "special announcement" was up yet, speculating that maybe it was going to be an announcement about the (future) release date of a program.

Turns out it was one better.

[Craig]

Suh-weet!

[Andrew Mann]

Excellent! I can actually see this pancake dream of mine becoming a reality now.

MTP's content is very comprehensive. Thank you

[Adurst]

I just want to say that Kit is 99% responsible for my pancake.

I'll take 1% credit!

I had been working on it for a few months and in 6 days Kit got me 10 degrees closer to the floor and gave me the tools that now my belly button touches (so I'm either getting better or fatter)...just a little more of the hips drawing through and working on instant access.

So I highly recommend this! I've seen/lived the results! BOOM!

[Geotrismegistos]

Pancake: the holy grail of stretching (one of them, anyway!)

I liked this sentence

Material downloaded almost without a problem. I got the message, access denied for video 4 (E2 Underbutt) but after going back,it proceeded ok.

The final file for some reason didnt have the mp4 extension so i renamed it, and it works fine.

[Emmet Louis]

If you're planning on shooting more the Shi Pa Dan would get my money.

[Kit_L]

Emmet wrote:

If you're planning on shooting more the Shi Pa Dan would get my money.

Craig has already shot these, and I am sure he will link them here. I am enjoying the series very much and we added a non-traditional one, too, for the hip flexors. I am not sure if I will get time to reshoot these with more verbal instructions, but I will talk to him about it.

[Jonathan]

Most excellent! The Master the Squat program has already loosened up my ankles so much. I never realized I was tight, almost immobile, down there, but it's getting better. I can't wait to see what trouble areas the Pancake Program finds in me!

[Sisyphus]

Great - I was wondering when this would be available. I had no idea it would be so soon!

There's plenty to play with in this new program, no matter what level you are.

So do we use this once we no longer get much out of MTS, integrate the bits that we find challenging from each or do both separately during the week? My squat is already pretty good but I feel there is still much to be gained from most of those elements so I'm not in any great hurry but if I can get started I will!

And all feedback gratefully received; we want these programs to be the best resources on the net for this kind of activity.

IMHO they are already the gold standard by which all other should be judged...

[Riku Calderón]

Thank you!

[Tris]

Absolutely fantastic!! Great pictures and cues, and I also love the short background descriptions you give for each exercise.

One of the exercises gave me a nice fascial stretch right along the peroneus, which I've never felt before!

Sisyphus: Based on what you've said, personally, I would pull your favourites and integrate them together. These programs can be applied to mastering the (movement) but in essence I think they are toolboxes. You now have some great tools, trying them out and thinking about when/how to use them for your goals will help you use them masterfully.

Tech note: If anyone gets a server error trying to download an episode, just refresh the page and click download again. That will likely fix it.

[Craig]

Emmet: I think what I'll do is leave the Shi Da Pan up as it is and then film a new set of all the ballistic exercises I do (so the first 5 exercises from shi da pan, and then a stack of others) as an individual ballistic stretching program. This will probably be a single shot "follow along lesson" kind of thing. Maybe later I'll also re-shoot the Shi Da Pan and get Dave to do it while I walk around him pointing out the important parts.

[Adurst]

Emmet: I think what I'll do is leave the Shi Da Pan up as it is and then film a new set of all the ballistic exercises I do (so the first 5 exercises from shi da pan, and then a stack of others) as an individual ballistic stretching program. This will probably be a single shot "follow along lesson" kind of thing. Maybe later I'll also re-shoot the Shi Da Pan and get Dave to do it while I walk around him pointing out the important parts.

That sounds great. I'd be into the ballistic routine and a loaded routine.

My basic flexibility (with the exception of HF) is within the ranges I want...now I want to focus more on Active Flexibility (like pull into a pike in a dive or active full splits in a jump) and instant access.

I already have a pretty good idea of the tools to get me there...but programs from those with more experience are always nice. Helps cut to the chase.

I wish I had more time for more practice...of course I do have more time...but emotionally I'm doing about as much as I can handle.

[Emmet Louis]

@Craig, Look forward to both.

[AndeL]

Just finished running through this... took my time & it took all morning. Feeling pretty smashed and ready for a hot shower and a nice lie down. Everything challenged me, thanking my lucky stars to have the capacity to do this.

Great to see more stall bar action there. A little selfie from struggletown...

Thanks to all involved for this one, I really enjoyed it.

[Craig]

Haha nice...hows the grip on the wall? Its always useful to have wide stall bars

[mtruelove]

Great stuff, I actually waited a day so I could pay the $10, seriously Kit your stuff is amazing and unbelievably priced. I hope you get the success you deserve.

[AndeL]

Haha nice...hows the grip on the wall? Its always useful to have wide stall bars

The wall grip is good.

Wide stall bars was the plan - in the lounge room, getting rid of a lounge & adding gym matting. However after negotiations, single width in the study was built... ah well.

Craig, your comment in the MTP, I think I heard: 'I am actually rubbish at pancake'... probably the most motivating single comment in there, to my ears. I pretty much felt rubbish at most today, saving maybe half pancake, which is actually vastly improved

[Reis]

Hi there!

First of all, sorry if I'm posting on the wrong place. I dunno if I should create a new topic here in the Mastery Series forum or just post here is this thread.

Anyway, I'm really excited about getting this program! I mainly do GST and the pancake and the pike are a necessity in order to reach higher levels os strength, as you know.

I got a couple questions:

I remember reading in the master the squat program that it is a prerequisite for the pancake one. How far should I be in the squat program before starting the pancake one? I don't know if saying this is worth anything, but I can fully squat confortably and move around in this position and because of my acetabulum/femur morphology, the externally rotated position is in fact my neutral position so I can do the full lotus. Anyway, since there are some tight areas in my thigh (like a muscle in the internal side of my left thigh that's really tight when I try to split my legs), my hip mobility can certainly improve, so where should I start in the MTSquat? And can I start the MTPancake? In other words, is there a way to assess my current capabilities so I have some idea where should I start?

And last but not least, like I asked on facebook, will I be able to eventually pull off the Van Damme? (pic for reference below; the bongos are not necessary but certainly are a bonus)

[Nmnb]

Wow, out already? I just bought the Squat series a few days ago!

Damn it, I always miss the sale day... Maybe next time.

Don't know if this has been answered already, but you can work this one alongside the squat series, right?

I have yet to start the squat series, due to time constraint and a lingering injury in my left knee. So maybe I can work both programs together after testing how far I can push through safely in the squat series. Or start this one individually if the knee gives me problem in the squat series.

[Craig]

Try it and see....if there are some good exercises in MTP for you, then definitely get to work on them. If they are all too difficult, you may need to spend more time on MTS.