Pancake PNF (Contract-Relax)

You contract at full power when a moderate, controlled press works better and keeps you safe.

You hold your breath through the contraction phase.

You crank yourself into the new range with your arms instead of letting the exhale open it.

You run the protocol on cold muscles instead of after a proper warm-up.

Aim for roughly half effort on the press — steady and even, building slightly, never spiking.

The new depth arrives on the release exhale; your job is to be relaxed enough to accept it.

Keep the flat-back hinge through every round so the gained range lands in the hips, not the spine.