The Pancake Lab
Everything broken down into simple, effective drills so you always know what you're working on and why. Build strength, mobility, and confidence step by step — without overwhelm.
Drills & Exercises
Short, focused drills to build the pieces. Click any drill to watch it full screen.
Drill
Rotation
90/90 Hip Switches
Drill
Adductors
Frog Rocks
Drill
Hinge
Modified Pancake Pulses
Drill
Hamstrings
Half Split + PNF
Drill
Strength
Active Half Split Lifts
Routines
Thoughtfully designed routines that combine structure with exploration. Time-based and ready to follow.
7-Day Routine to PancakeA guided daily journey into your first real pancake.
Open journeyBeginner Routine20–25 min · 3–5x / week
StartAdvanced Routine25–30 min · 3–5x / week
StartFlows
Flows connect strength and mobility into smooth, intentional movement — turning drills into real range of motion.
Flow
Flow
Straddle Integration Flow
Flow
Flow
Hip & Pancake Flow
Community
Ask questions and share your progress. You can comment directly under any video above, or find the discussion below.
Lab Journal & QuestionsShare, ask, and stay accountable.
Open the spaceAlchemy Movement · Savour the Magic · @movewitheli