Primary Targets:
• Adductors (leg out)
• Spine (cervical → thoracic → lumbar)
• Hips & core stabilizers

Classification:
👉 Adductor mobility + spinal articulation

Starting Position

• Start on all fours (tabletop).
• Hands under shoulders, knees under hips.
• Extend one leg straight out to the side with toes up or foot flat.
• Spine neutral.

Execution

1. Cow (Extension):
   • Inhale
   • Drop your belly
   • Lift your chest and tailbone
   • Keep hips heavy and leg long to the side

2. Cat (Flexion):
   • Exhale
   • Round your spine
   • Tuck your tailbone
   • Draw ribs in

Move slowly between Cow ↔ Cat while keeping the side leg active.

Volume

• 6–10 slow Cat–Cow reps per side
• 1–2 sets

Progressions

• Add a pause at end ranges
• Rock hips back slightly in Cow for more adductor stretch

Regressions:

• Smaller spinal range

Why It Helps Your Pancake

✔ Opens inner thighs gently
✔ Keeps spine mobile between deep pancake work
✔ Great warm-up or reset drill