Master the pancake: LIVE TODAY

[Craig]

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

Haha yep. My pancake is definitely much worse than the others in the video. Good news though, I got my pancake flat enough to put my head on the ground. well actually it was through the ground a little bit, I left a dent in the grass. Whoops. Anyways, the program works if you stick with it.

[Craig]

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)

Do not think about this as a step by step program. Instead, think of it as a whole bunch of clues to unlocking your own particular mystery. I would go completely through both MTS and MTP, taking note of exercises that are particularly powerful for your current state and ones that aren't. Ditch all the ones that aren't powerful for now and focus on the ones that are. When you feel like you've exhausted these, then it might be time to go back through each program fully (or maybe you do that every few weeks/months anyway?) and re - evaluate.

RE: your particular situation, find someone who can help you with the fascial release from MTPancake E8. If you already have enough external rotation to do full lotus, this release should do really good things for you. Alternatively, it might be due to tight inner hamstring (semimembranosis), so something like L2A and L2B might be suitable too. It's hard to say, which is why I recommend going through the whole program and trying everything first to see which ones work for you.

[thecolin]

I'll be going through the entire series tomorrow morning, I'm excited!

[Jonathan]

I have a question about the tailor/butterfly pose. I've done this for years in martial arts, and I can easily get my legs to touch the ground. However, I can barely bend forward in that position. I've noticed that when I lower my knees to the ground, my feet spread apart like a book that is opening. So when I start the feet are perfectly together, but at the bottom only the pinky toe sides are touching. It's hard to see from the angles of the video but I don't think Kit does this. Is this good, bad, acceptable? Could this play a part in why I've never had much success in leaning forward in the pose?

[Keilani Gutierrez]

i'd happhazard that you need to work on a bit more piriformis/hamstring in that case. lately, i've been warming up on lower body days and the days i work with PPT(so basically even on handstand drills) with good mornings. this has helped me really feel the hip hinging motion and getting the feel for it to include it in my full squat position, forward bends, horse stance, tailor pose and it's moved the stretch to a place that has been giving me benefit in every other session. try that and give us your feedback. for me, i dont work hip hinges yet while seated due to my developing mobility. i do them standing before really giving the seated positions (take that with a grain of salt, MH, Olivia, Dave or Kit might have something to add or maybe even to omit. just sharing my personal experience with it )

[Reis]

Do not think about this as a step by step program. Instead, think of it as a whole bunch of clues to unlocking your own particular mystery. I would go completely through both MTS and MTP, taking note of exercises that are particularly powerful for your current state and ones that aren't. Ditch all the ones that aren't powerful for now and focus on the ones that are. When you feel like you've exhausted these, then it might be time to go back through each program fully (or maybe you do that every few weeks/months anyway?) and re - evaluate.

RE: your particular situation, find someone who can help you with the fascial release from MTPancake E8. If you already have enough external rotation to do full lotus, this release should do really good things for you. Alternatively, it might be due to tight inner hamstring (semimembranosis), so something like L2A and L2B might be suitable too. It's hard to say, which is why I recommend going through the whole program and trying everything first to see which ones work for you.

Thanks for the help! I'll start with these but do them all eventually. Indeed this is sort of different from the GST progressions scheme I'm used to, but on a daily basis, how many exercises should I do? How do you establish the volume and frequency? I understand this is more a 'explore your own body' type of approach instead of a 'regular strength exercises training session' and I intend to take it this way, but I'd guess you regulate this training in some way too. If there's a beginners guide/FAQ, just point the way and I'll read it instead of just waiting for you to give me the answers! haha

Currently, I train GST related stuff 5x per week, 2x per day, each session is a little more than 1h long and I teach martial arts 4x per week, so I knowing a little more about those parameters is going to help me allocate my energy/time better.

[Kit_L]

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.

Thank you, thank you, thank you.

So appreciated.

For everyone, the best way you can help is is to recommend these programs to people you know. I want these programs, eventually, to be known as the go-to resource in this area.

Craig; your recommendations on how to use are spot on; let me add one more: use the limbers and exercises that you CAN do as warm-ups. Definitely revisit the hard ones once a month and, as for frequency, etc., choose the three most difficult exercises for any post-workout session (when your body is hot). Spending 30' on these two or three times a week will transform your body within a year.

[Richard Hamilton]

So I did my first run through the program today. Great stuff!

Skandasana - I love this and the Cossack and have been alternating them each day.

Tailor Pose - I've got quite a long way to go with this one. Even doing it up against a wall seems to require a massive amount of effort from one side of my lower back to keep myself upright. A couple of 5kg plates help when I'm getting close to the end of my ROM. I also find that my butt wants to scoot away from the wall, presumably to cheat a bit more flexibility. Hopefully some more quad stretching will help this one along.

Reaching Triangle - I love this! I get a really good stretch from it and it highlighted that my inner hamstrings are tighter on one side and biceps femoris is tighter on the other. My legs were shaking a lot after a 3rd round of this one.

Wide Elephant Walk and The Underbutt - I like these and they're good for getting a feel for the pancake and exploring, can't go far with a flat back but that will come with time I guess.

Chinese Hip Grinder - Craig, after the initial 'what the fuck is going on here' moment, I returned to the centre position to relieve the horrific cramp in the side of my hip! This seems to have a very strong effect for me. I had to put VFF's on to grip the floor, my internal rotation is lacking quite a bit. Definitely a keeper!

Flat frog - I like this but something didn't feel quite right in my groin area and it was reminiscent of when I first started working on the tailor pose. I found that trying to activate the glutes helped with this a bit so as time goes on I can see it becoming one I'm going to really enjoy doing and benefit from

Half pancake - this really highlighted my left/right difference. I did the kneeling version and got a really nice stretch on the inner hamstrings and gracilis. On my right side I tried hunting around but couldn't get that same sensation. What I did feel was an awesome stretch through biceps femoris and down through the peroneals; a bit weird as I've never experienced that sensation before but it felt bloody good. Big smile after that one!

Tailor pose with lean - not one for me just yet. I think working the regular tailor pose and hamstrings should help open this one up so I did another 5mins of tailor pose.

I left it at that for today as my legs were quite shaky by the time I got to the weighted straddles. Next time round I'll have a go at the lying pendulum and leg circles. As for the fascial release, this is a tricky one on your own; I've found that sitting on the edge of a table with a lacrosse ball under the inner hamstring works quite well. Extending the knee stretches the tacked down muscle over the ball and gives quite an unpleasant sensation; it works quite well though.

I'm really pleased with the outcome of today and to have found new sensations in my body is awesome, especially for a first run through. I'll mostly be working the limbering elements for now as they seem to provide the strongest effect for my body. Thanks to all of you for putting it together, this is another great addition to the Mastery series

[Reis]

Thank you, thank you, thank you.

So appreciated.

For everyone, the best way you can help is is to recommend these programs to people you know. I want these programs, eventually, to be known as the go-to resource in this area.

Craig; your recommendations on how to use are spot on; let me add one more: use the limbers and exercises that you CAN do as warm-ups. Definitely revisit the hard ones once a month and, as for frequency, etc., choose the three most difficult exercises for any post-workout session (when your body is hot). Spending 30' on these two or three times a week will transform your body within a year.

All right, thanks a lot! With yours and Craig's recommendations I am good to go.

Here where I live I get the feeling that many areas that work with 'movement development' in general are years behind what you and other people do, specially to the general/non-professional public that has interest in this. Your work is so accessible, not only because of the price but also because of the quality and clarity of the videos, the readiness of this community and because it gives you the tools to explore instead of being a one size fits all kind of appraoch. I'll definitely put the word out there!

[Max]

I just bought this program and I'm so excited! But I have three questions:

1.- Do you recommend some kind of warmup prior to performing these stretches/limbering movements?

2.- I just realized I have no stall bars and can't get access to a set anywhere. Do you think it will be a major impediment or can I work around it?

3.-

Thanks for the help! I'll start with these but do them all eventually. Indeed this is sort of different from the GST progressions scheme I'm used to, but on a daily basis, how many exercises should I do? How do you establish the volume and frequency? I understand this is more a 'explore your own body' type of approach instead of a 'regular strength exercises training session' and I intend to take it this way, but I'd guess you regulate this training in some way too. If there's a beginners guide/FAQ, just point the way and I'll read it instead of just waiting for you to give me the answers! haha

Currently, I train GST related stuff 5x per week, 2x per day, each session is a little more than 1h long and I teach martial arts 4x per week, so I knowing a little more about those parameters is going to help me allocate my energy/time better.

I have the same question as him, I'm doing these stretching programs so as to be able to progress into higher-level GST elements such as v-sit/manna (someday!) back lever, straddle L-sit, etc. and I would like some pointers on how often/how much to stretch for optimal results. I'm 17, male and in good health.

Thanks in advance to everyone for their suggestions! I'm looking forward to the release of the other programs in the series.

[Tris]

The limbering elements are good to get you started. If you want more warmth before stretching, you can wear tights and/or do 5-10 minutes of your favorite light aerobic activity.

You can work around the lack of stallbars. When there's a will...! Children's playgrounds often have ladders that you can improvise with. For me, there's a pier at the end of my street with a ladder that goes into the ocean. Fun to work with in summer, I love falling off!

Stretch sessions 1-2x a week over daily limbering is the general advice. But if you want to get really advanced, you will want to experiment, compare results and know your individuality thoroughly.

[Tris]

Triangle pose does amazing things for my gracilis-hamstring connections!

Does anyone have trouble getting into the flat frog starting position? I feel like I don't have the quad flexibility to sink that far down, which surprises me. Don't know if my knees/hips are at a bad angle or something...

[Reis]

I just bought this program and I'm so excited! But I have three questions:

1.- Do you recommend some kind of warmup prior to performing these stretches/limbering movements?

2.- I just realized I have no stall bars and can't get access to a set anywhere. Do you think it will be a major impediment or can I work around it?

3.-

I have the same question as him, I'm doing these stretching programs so as to be able to progress into higher-level GST elements such as v-sit/manna (someday!) back lever, straddle L-sit, etc. and I would like some pointers on how often/how much to stretch for optimal results. I'm 17, male and in good health.

Thanks in advance to everyone for their suggestions! I'm looking forward to the release of the other programs in the series.

Also, take a look at Craig's and Kit's posts, respectively:

Do not think about this as a step by step program. Instead, think of it as a whole bunch of clues to unlocking your own particular mystery. I would go completely through both MTS and MTP, taking note of exercises that are particularly powerful for your current state and ones that aren't. Ditch all the ones that aren't powerful for now and focus on the ones that are. When you feel like you've exhausted these, then it might be time to go back through each program fully (or maybe you do that every few weeks/months anyway?) and re - evaluate. (...) It's hard to say, which is why I recommend going through the whole program and trying everything first to see which ones work for you.

Craig; your recommendations on how to use are spot on; let me add one more: use the limbers and exercises that you CAN do as warm-ups. Definitely revisit the hard ones once a month and, as for frequency, etc., choose the three most difficult exercises for any post-workout session (when your body is hot). Spending 30' on these two or three times a week will transform your body within a year.

[Keilani Gutierrez]

the lying leg circle(L5) makes my hips really uncomfortable. it feels like my leg wants to pop out of the socket. o_o

[matteo.za]

I purchased the course!

Yesterday I went through some of the exercises, very good feelings in my legs and hips!

But I had some trouble keeping my back flat+butt on the ground+going down with the half pancake, since I don't have a partner to work with

[MvdB]

I have a quick question about our old friend gracilis. I played capoeira for many years and was always pretty limber in the legs (99% dynamic flexibility but hey...). I quit capoeira several years ago and have since noticed a significantly increased stiffness/tension in my right gracilis and a strongly diminished ability to sit in a decent straddle.

I am looking forward to delving into Master the Pancake but I was wondering how to approach my gracilis issue. Should I prep my leg with supplemental exercises or will the program take care of it if I proceed with some caution?

[Craig]

The program actually has a specific exercise to deal with gracilis, it would be well worth you getting it.

[MvdB]

I know and I did get the program - I guess what I was trying to say is: will simply following the program take care of my issues (insofar as one can judge this over the Internet, of course) or would it be wise to do some prep work specific for gracilis before tackling the program, because it is so tight on one side). I will do a run-through soon anyway but I was curious thanks!

[Craig]

These programs are the prep work! The "actual" work would be when you use your new body to perform movement activities in your day to day life (whether that be fighting off lions or sitting at a computer all day - you know, different strokes and all that).

In all seriousness, if you find any exercises that make the issue worse, simply avoid them for now. More than likely there will be one or two that make the issue better (the gracilis facial release E8 is more than likely going to resolve your issue) - use these for a few weeks until the problem has subsided, then go back and revisit the exercises that previously made the issue worse.

The other option is, if there are particular exercises that cause you trouble, do the same exercises with less intensity/rom. Really back it off to the point that it doesn't hurt and then treat it as a very light limbering exercises. Im actually experimenting with this concept as a method of healing and it seems to be working quite well. The idea is, if you hurt yourself doing X, instead of avoiding doing X, you simply regress X to the point where it does not aggravate the injury and start to work it regularly from there. Seems to be working quite well at the moment for me!

[MvdB]

Thank you!

[AndeL]

Does anyone have trouble getting into the flat frog starting position? I feel like I don't have the quad flexibility to sink that far down, which surprises me. Don't know if my knees/hips are at a bad angle or something...

I had some success on the second run through with 1. cushion under bum support, 2. grabbing shins C-R ('trying' to raise into kneeling) 3. Of course, limbering it a bit.

Has yours progressed Tris?

[Geotrismegistos]

Some fellow made a topic on the gymnastic bodies forum about this video series a couple of days ago. He probably didnt know what has happened in the past.

I checked again today using my browser history because i couldnt find the topic and sure enough it was deleted!

https://www.gymnasti...st/#entry163371

"Sorry, we couldn't find that!"

I didnt hold the guy's name in my memory to check if he was banned too.

Quite childish behavior in my opinion.

[thecolin]

Try as they may to alter history, the internet never forgets: http://webcache.goog...st/#entry163371

[MT Nordic]

Nice find. I don't think Sommers even realizes how he's losing people because of his dictatorial censoring of open minded dialogue. I had a post edited the other day. They kept it, but with the editing it read a lot differently. I actually wrote him a letter to explain all this, but he doesn't seem to get it.

[thecolin]

I had a post edited the other day.

They edited your post?