As this is another specialisation program, it’s best done every day. It can be done 5 days a week at an absolute minimum, but 6-7 is recommended.
Similar to the head to toe, this will result in DOMS for the first few weeks at most, just grit your teeth and go through it, if you’ve done the head to toe then you will know how worth it this style of training is.
This routine does differ from the head to toe, in that the only stretch that will be done for this is the pancake itself. The work is:
As before, the pulses should be done at between 40-60 beats per second. Don’t rush through the reps, as you won’t accumulate enough time in the end position for it to be effective. You need to learn to find the balance between being able to generate just enough momentum to reach new ranges, and being able to accumulate time in that end range.
Two important things that if used effectively will supercharge this routine:
- Using targets to pulse to:
Set your sight on a target on the floor just out of reach and then try to reach it with the pulsing, go beyond it and then target something else. You’ll find that not only will find you go deeper, faster, you’ll be distracting yourself slightly from the sensation
- Switch on the hip flexor to pull you deeper:
Contract the hip flexors and quads, pulling you forward. Maintain this shortening of the contracting side while pulsing, and you’ll find you can pull significantly deeper
The routine is to be run for 4 weeks, by which point it’s recommended you take a slight deload so reduce the overall work that you’re doing, but the cycle can be repeated as many times as needed.