Pancake & Horse Stance | CrossFit Invictus | Mind Muscle Mobility

In this 45 minute-long class, Coach TJ O’Brien of Invictus San Diego will bring you through activations, stretches, and mobility exercises designed to improve your squat and hinge by doing work in the pancake position. Click the 🔗 to download a FREE day of Invictus programming 👉. https://bit.ly/3ehH374

Follow along with the program in this video:
2 sets of:
T-Spine Translation + Side Bend x 45s 00:17
Prisoner T-Spine Rotations x 45s 02:06
Chinese Hip Grinder x 45s 03:43

1 set of:
3 Position couch x 1min/position 05:24
El Pigeon x 2mins/sd 07:29

Pancake Intro/Notes 09:16
2-3 sets of:
Passive Pancake x 30s 10:57
Reaching Pancake x 30s 12:10
Weighted pancake x 5 reps + 15s hold 13:34

2-3 sets of:
Side Lying Straight-leg 4 count x 8/side 16:13
Copenhagen Plank x 20s/sd 19:22

Accumulate 3 Minutes in:
Horse Stance 21:40

Видео Pancake & Horse Stance | CrossFit Invictus | Mind Muscle Mobility канала CrossFit Invictus