Online Program - Beatriz Korhonen

So, based on the videos, I noticed that your posterior chain mobility can be improved to help you reach the floor more easily. I’d also recommend working on ankle mobility so you can comfortably sit in a deep squat position.

To improve your pancake, we’ll start with different variations rather than the standard floor version. We’ll need to adjust the strategy until you can freely rotate your pelvis on the floor and gradually lower your chest toward the ground. This process usually takes around six months. I’ll also be adding more advanced exercises to your program over the next couple of weeks.

Since you spend a lot of time working at the computer, I added an exercise for your thoracic spine and shoulder mobility as well.

For now, I recommend continuing with push-ups and rows, but I’m also giving you the option to work on pull-ups and dips whenever you feel ready (I’ve included simple instructional videos for these).

If you have any questions, don’t hesitate to ask.

Good luck,
Ran

The program requires the following tools:

• Box/ bench

• Free weights

• 2 hard yoga blocks

• Mini loop bands in light, medium, and hard resistance levels

• A lacrosse ball or a similarly hard ball for self-myofascial release

• Power band (light)

• Inclined wedge block (optional)

• Kettlebell (optional)