💡 How to follow: A seated floor-mobility flow: straddle compression, a forward pancake fold, then a controlled cossack transition. These hinge positions build the hamstring length and core control behind every deep floor exercise.
1
Seated Straddle Compression Lift
Mobility
Seated straddle where you actively compress the legs toward the floor while keeping the torso tall — building the hamstring-brace and hip-hinge control needed for deep pancake work.
- Sit tall in a wide straddle
- Press the floor, draw legs tighter
- Keep spine long through the lift
2
Pancake Forward Fold Glide
Hinge
From the straddle, fold forward with a straight back and slide the hands along the floor — the classic pancake fold that opens hamstring range and trains a flat back hinge.
- Fold at the hips, back flat
- Walk hands forward, stay long
- Only fold as deep as form allows
3
Russian Cossack Transition Flow
Floor Flow
Side-to-side cossack transition — one leg folds under while the other stays long — linking the floor shapes into fluid, controlled movement.
- Shift weight side to side
- Keep the extended leg flat
- Move slow, stay in control