hey everyone Daniel vaginal here for fitness fa Q's and I'm very happy to be joined here by Tom
Merrick okay the body went warrior now he's going to take the show and teach us how to improve that
pancake for cement let's go firstly I'm so excited to be here cos I started calisthenics watching dad
and it's like the most real experience to be here on a video with you teaching some stuff
so yeah awesome sight let's go into it yeah let's let's start off by having a look at your
pancake and then also I guess we can demo for people who don't know what a pancake exactly is
because it's not the delicious breakfast food for everyone likes to eat fortunately it's a lot more
intensive now Daniel just put me through a hell of a lower-body session so it's now my chance
to give them a little bit of suffering back this is a perfect time to test it when we're you know
tight warm and supple yeah exactly apparently so how do you usually do your pancake do you prefer
like a narrower one do you go wider what's your standards so for me I personally like arms which
so if you fold forward and like push your leg out as long as you can touch your feet you're
kind of not cheating into the middle spit round to make your life easier I like what you just
said because I would cheat by going wider yeah you go wider and you need less hamstrings to get
down and you feel better about yourself but yeah Hank it's not good so yeah it's perfect cool and
then just if you reach forward as far as you can and then what kind of look at where you got hit
so for Dan like what he's got is pretty good as well like as I said we've done a heavy leg
session so it's tough we've got a good amount of pelvic tilt going on so we haven't got too
much rounding of the back but I think one of the biggest limiters is just going to be his
ability to activate his thighs which he's doing now but from previously was relaxed okay so the
first thing we're gonna do is we're going to start seated on a box and we're gonna work to contract
and strengthen the cords and by strengthening the cause contraction then we're gonna help relax the
antagonist which is the hamstring which is what we're trying to stretch so strengthen the cords
gonna make the stretching the hamstrings a little easier it's like a to prompt effects exactly
you know from this position why we need to do is try to extend your legs as hard you can
cool fun your humbling me Tom I wanna do this for 10 seconds as hard as you can the shaking
is good the shaking is what we're after and relax we're gonna do another two days how's
this feel off the dunes intense our crap yeah we do this what is going on there so cramp is
what were ours that I'm not being a wolf skies it's a cramp in this position is not like your
common cramp where maybe it's electrolytes we've done too much this is almost muscle confusion
so our body's like crap what do we do in this position I'm just gonna contract everything as
far as I can yeah and that's what the cramp is so that's the the stuff we need it's that like
you said closing angle strength yeah where you're super weak in that position what does
weakness manifest as restriction of range of motion cramping crabbing exactly let's
do more all I'm doing here I'm not doing a lot of weight on I'm just helping down keepers hich
connected and you're gonna try and contract your quads as hard as you can nice and we do one more
this time I'm tryna progressively race and wrap up now I'm pretty close to max see the shaking so the
mistake I made before was trying to do it all at once my blades freaked out what whereas this is
like almost like a leg extension of a pancake wreck fan yes you know yeah so do you want to
maybe like try a pancake again see how it feels they should do a little bit so hopefully magic
full Chester get it I feel like I'm able to pull high yeah come around from the side like look at
the angle difference in the lower back a lot of man because look I haven't spent five ten minutes
stretching my hamstrings or dynamic here I'm just that's fresh to do that that's awesome fantastic
I wasn't even expecting this to change that much so that makes me happy and what we're gonna do is
I want you to reach forward and you're going to try to continually touch my hands but I'm gonna
keep them just out of reach so it really maximum have to try to touch my hands keep track touch my
hands come on touch them keep pushing you can keep trying to touch okay go go go nice and relaxed I
don't have to tear those and I'm just keeping them just out of distance again and relax and
if you don't have somebody at home to do this what you can do is you can get a block and try to push
it away and then when you come back up you then have to reach further and try to push the block
away further nice and relaxed Tess I'm so honored thank you so much than then it's been a pleasure
to meet and also I've never trained of anyone who trains harder than this guy so it's been fun