Primary Targets:
• Adductors
• Hamstrings
• Glutes
• Pelvic hinge control
• Core

Classification:
👉 Loaded hinge → controlled depth patterning

Part 1 — Weighted Pancake Fold (Bar Behind Back)

Setup

• Sit in a wide straddle.
• Place a barbell or weighted bar across the upper back/shoulders (like a squat bar).
• Spine tall, pelvis neutral or slightly anterior.

Execution

1. Inhale and brace lightly.

2. Exhale and hinge forward from the hips.

3. Push the chest forward — don’t round.

4. Lower under control.

5. Return to upright by driving hips forward.

Volume

• 3 sec down → 1 sec pause → 2 sec up
• 6–10 reps
• 2–3 sets

Cues:
“Chest leads.” “Pelvis tips first.” “Long spine.”

Part 2 — Unloaded Pancake with Target Block

Setup

• Same straddle position.
• Place a block / cone / slider on the floor between your legs, just in front of your hips.

Execution

1. Inhale tall.

2. Exhale and reach your belly/chest toward the target.

3. Let hands slide forward.

4. Make light contact with the block.

5. Hold or pulse.

Volume

• 2–3 sets
• 20–40 sec holds
or
• 8–12 slow reach pulses

Cues:
“Belly reaches forward.” “Hips tilt before torso drops.”

How to Use It as One Combo

➡ Do all reps of Weighted Pancake Folds
➡ Then go into Target Pancake Holds/Pulses

That = 1 round

• 2–3 total rounds

Why This Progression Works

✔ Load builds usable strength
✔ Target teaches depth + direction
✔ Prevents collapsing into passive range
✔ Transfers directly to flat pancake