Pancake Deload

One easy week that keeps your pancake — short holds, no PNF, no depth-chasing.

Three short passive sessions on alternating days that touch every range the pancake work trains — hamstrings and folds, adductors and straddle, hip rotation — at maintenance intensity: single sets, moderate holds, no PNF, no active drills, and one gentle pancake hold. Run it once as a recovery week between Pancake Power phases; it stacks on the same week as Deload Week so you can deload the lifting and the flexibility together. Settle into each hold at a comfortable 6 out of 10 — the point is to visit the range, not to push it.

3workouts. Pick a day to start — each plays with the routine's music and backgrounds.