Everything you need to achieve theĀ Pancake
āall in one place
Ā
Programs ā ToolsĀ āĀ Education
Ā
Everything you need to achieve theĀ Pancake
āall in one place
Ā
ProgramsāToolsāEducationĀ
What's included in the ROSā¢Ā Pancake Program
EverythingĀ you need to achieve the Pancake as an adult.
Ā
The ROSā¢ Pancake
Original Program
Ā A yearās worth of trainingĀ with the original version of theĀ Pancake Program.Ā
The Original ProgramĀ is fully structuredĀ andĀ ready to goĀ for those who want to train with our system quickly and easily.
The ROSā¢
In-depth Assessment
A comprehensive flexibility assessment built on the ROSā¢ methodology.
- MeasureĀ your current level
- Identify imbalances
- DiscoverĀ what your body needs most
- Use your results to customize your program
The ROSā¢ Pancake
CustomizableĀ Program
Ā Ā A yearās worth of trainingĀ with the customizableĀ version of the Pancake Program.Ā
This version offers a fully guided customization experienceĀ for those who want to delve deeper and tailor the training processĀ to their needs.
Exercises
Scaled for Every Level
Extensive exercise library featuring only the most biomechanically efficient exercises for the Pancake. Each exercise is scaled for all levels and comes with in-depth video tutorials for clear, step-by-step guidance.Ā
Ā
TrackingĀ Methods
&Ā Tools
Tracking your progress is one of the most powerful tools for boosting your flexibility gains. Our programs provide detailed guidance on tracking progress from session to session and within each session, using both traditional and innovative measuring tools.
High-quality
Ā Video Tutorials
Professionally produced video tutorials covering every aspect of your flexibility training. From foundational theory and technique breakdowns to specific warm-ups, progressions, and recovery protocols - you'll have crystal-clear demonstrations for every phase of your journey.
Also Included
PancakeĀ
Flexibility Mapā¢
A unique tracking system developed exclusively by our team.
This innovative tool lets you visualize your exact flexibility levels across all components of the Pancake, track improvements accurately, identify strengths and weaknesses instantly, and monitor your progress with precision.
Ā Pelvic Tilt
Specialty Program
Being able to tilt your hips is an essential ability for building flexibility, yet it's rarely trained directly.
To improve our studentsā results, we created a dedicated program that helps them properly develop their capacity to tilt. It's included as a bonus in every ROSā¢ Program.
Pancake
Maintenance Programs
Achieving flexibility is just the beginning - keeping it for life is what matters.
Inside every ROSā¢Ā Program, you'll find dedicated maintenance protocols for each skill, guiding you from the moment you first achieve your goals all the way to lifelong retention.
What's included in the ROSā¢Ā Pancake Program
AllĀ you need to achieve theĀ Pancake as an adult.Ā
The ROSā¢ Pancake
Original Program
A yearās worth of trainingĀ with the original version of theĀ Pancake Program.Ā
The Original Programs are fully structuredĀ andĀ ready to start immediately.
The ROSā¢Ā In-depthĀ Assessment
A comprehensive assessment built on the ROSā¢ methodology.
- MeasureĀ your current level
- DiscoverĀ what your body needs most
- Use your results to customize your program
The ROSā¢ Pancake
CustomizableĀ Program
Ā Ā A yearās worth of trainingĀ with the customizableĀ version of the PancakeĀ Program.Ā
The CustomizableĀ Program offers a fully guided customization for those who want to tailor training to their needs.
Exercises
Scaled for Every Level
Extensive exercise library featuring the most biomechanically efficient exercises for the Pancake.
Each exercise comes with in-depth video tutorials.Ā
Ā
TrackingĀ Methods
&Ā Tools
Tracking your progress is one of the most powerful tools for flexibility gains.
Our programs include detailed guidance using both traditional and innovative measuring tools.
High-Quality
Video Tutorials
Professional video tutorials covering every training aspectāfrom theory and technique to warm-ups, progressions, and recovery.Ā
Also Included
PancakeĀ
Flexibility Mapā¢
A unique tracking system developed by our team.
- Visualize your flexibility level
- Identify strengths and weaknesses
- Monitor your progress
TheĀ Tilt Program
Hip tilt capacity is essential for flexibility yet rarely trained directly. Our dedicated program develops this foundational skill.
It's included as a bonus in every ROSā¢ Program.
Pancake
Maintenance Programs
Achieving the Pancake is just the beginningāmaintaining it for life is what matters.
TheĀ maintenance programs guide you from the moment you first touchĀ abs to floorĀ all the way toĀ long-term maintenance.Ā
Why do mostĀ Pancake programs fail?
Ā The problem:Ā Ā ordinary people attempting fundamentally flawed programs, then blaming themselves for failing.
What makes these programs flawed?
- Ignore the mechanisms that dictate flexibility in human physiology
- Use only a very small part of the proven available methodology
- Ignore the science on optimal training variables (reps, sets, duration, intensity) and just do what 'worked for them.'
- Vague and uninspiring structure with no measuring tools, tracking systems, professional guidance, support, or accountability
TheĀ only people who can benefit fromĀ such programs are the naturally flexible. Those are what we call in science 'fast responders,' and they can get results from pretty much anything (even a weekly yoga class).Ā
For the vast majority who aren't naturally flexible, it's impossible to make meaningful progress with such programs, as they strip awayĀ the most critical factors that unlock your true potential.
So stop blaming your age, genetics, or training level.
Ā
You just need the right approach.
Why do mostĀ Pancake programs fail?
Ā The problem:Ā Ā ordinary people attempting fundamentally flawed programs, then blaming themselves for failing.
What makes these programs flawed?
- Ignore the 4 proven flexibility mechanisms
- Use only a fraction of the available methods
- Ignore training science (reps, sets, intensity)
- No tracking, guidance, or support
For the vast majority, it's impossible to make meaningful progress with such programs, as they strip awayĀ the most critical factors that drive progress.
So stop blaming your age, genetics, or training level.Ā You just need the right approach.
What makesĀ our approach
different?Ā
Grounded in Exercise Physiology
Research today shows how our physiology responds to different training stimuli. The key findings: which mechanisms increase flexibility, which methods activate them, and how to apply them effectively (reps, sets, etc.).
The ROSā¢ Programs put it all together in a simple framework, delivering the right practices at the right time for your level.
Innovation
The ROSā¢ Programs exclusively offer the original methods developed by our team (C-PR and A-AR), innovative end-range contraction techniques, and proprietary tracking tools like the Flexibility Mapā¢.
Some tools extend research-based techniques, bridging active- and passive-centered methods, while others address areas where existing theory has not yet provided proper implementation strategies.
Individual Assessment & Customization
Complete our step-by-step guidedĀ ROSā¢ AssessmentĀ to evaluate your current flexibility, gain insights into your unique needs, and customize your plan accordingly.Ā Discover your strengths, weaknesses, and imbalances with precision.Ā
Not just a program...
Thereās a reason our students see incredible value in joining us. We donāt just invite you into a programāwe invite you into the largest flexibility knowledge base that exists.Ā
Each program includes numerous video tutorials covering every aspect of your training, PDFs with program guides and reference materials, and additional resources for ongoing support.
The ROSā¢ DifferenceĀ
Ā
Grounded in Exercise Physiology
Research shows which mechanisms increase flexibility, which methods activate them, and how to apply them (reps, sets, duration).
The ROSā¢ Programs combine everything into a simple framework tailored to your level.
Innovation
The ROSā¢ Programs exclusively offer original methods developed by our team (C-PR and A-AR), innovative end-rangeĀ activation techniques, and proprietary tracking tools like the Flexibility Mapā¢.
Individual Assessment & Customization
Complete our step-by-step guidedĀ ROSā¢ AssessmentĀ to evaluate your current flexibility, gain insights into your unique needs, and customize your plan accordingly.Ā Discover your strengths, weaknesses, and imbalances with precision.Ā
Not just a program...
Thereās a reason our students see incredible value in joining us. Youāre not just joining a program,Ā but the largest flexibilityĀ knowledge base available.
Frequently Asked Questions
Is this program beginner-friendly?
Yes.Ā Our program is designed to support all experience levels, from complete beginners to advanced practitioners refining their flexibility.
Whether youāre just starting out or working toward higher-level mobility goals, our structured approach meets you where you are and helps you progress safely and effectively.
Do I need any equipment?
No equipment is required.Ā Our programs are designed to be minimal and accessible. However, for those whoād like to enhance their experience, we recommend optional tools such as a tape measure and sliders, which are available at minimal cost. Instructions for using these accessories are included in the programs.Ā
How much time will I need to commit to this program?
The program can be tailored to fit your schedule.Ā You can train anywhere from one to three sessions per week. Even a single session per week can deliver noticeable results, while increasing the frequency can accelerate progress.
Many students find two sessions per week to be the ideal balance. The Training Theory section provides detailed guidance to help you determine the optimal number of sessions based on your recovery and progress.
Is this program a one-time purchase?
Yes!Ā A single purchase gives you full access to the program, including all future updates at no additional cost.
Why did we split the Side Split & Pancake program into separate programs?
We previously used the Side Split as a key exercise to assist the Pancake, and vice versa, with tremendous results. That's why we offered them in one program: the Side Split & Pancake. But why did we separate them into two programs now?
We successfully accommodated a series of demandsāincluding your requestsāas presented in detail below. After an extensive testing period, our newly designed separate programs address all the requests and limitations we identified and provide an even more effective path to success.
Ā
Let's break down all the reasons here:
- Narrow vs. Wide Pancake
First, not all pancakes are created equal. Depending on your goal, you might aim for a different position. Some consider the "pancake" to be the wide-stance version (which we've been training so far), but others need a narrower-width version that looks more like a pike.
Here's the key: the wide version relies heavily on the adductors and is the one that helps progress on the side split. In contrast, the narrow-width pancake emphasizes hamstring flexibility and has very little to do with the side split.
We noticed that different people have different meanings for this position, and we wanted to build a program that accommodated the entire spectrum. The new standalone ROSā¢ Pancake program does exactly that, covering all versions of the pancake.
Ā
- We Heard You
Many of you simply didnāt want to train one or the other, and we get it. We wanted to give you the option to train only what you want. Many owners of the combined program reached out, saying they were only interested in one of the two components, asking us to create separate versions. We heard you, we did the work, and the current programs are a direct result of answering your needs.
Ā
- Effectiveness
Will you see the same results? Our main concern when we started thinking about separating the programs was preserving the same level of effectiveness. We spent over a year testing and experimenting with the new separated protocols to make sure they could deliver the same or better results. We believe we overdelivered on this task.
The new programs not only deliver the same results but, from our testing, have delivered even greater results thanks to the integration of advanced Range Optimization Systemā¢ methods,, combined with modifications to both qualitative and quantitative training parameters.
Ā
- Time Efficiency
With effectiveness confirmed, we can now train each skill separately, which saves significant time per session and total training time for those who want to focus on just one skill.
Ā
- Better Support for Very Tight Individuals
For those starting very tight, we wanted to build a more gradual introduction to the Side Split & Pancake. This required more time per session and specialized drills, which we couldn't include in the original combined program as they made the sessions longer and time-inefficient. The new standalone programs successfully include all these elements, making them ideal for all training levels.Ā
Ā
Overal we like to think that your feedback shaped these programs. We hope you can see the effort, dedication, and care we put into not just hearing your requests but overdelivering on them. This is what happens when we build together. We hope to see you inside.
Frequently Asked Questions
Is this program beginner-friendly?
Yes.Ā Our program is designed to support all experience levels, from complete beginners to advanced practitioners refining their flexibility.
Whether youāre just starting out or working toward higher-level mobility goals, our structured approach meets you where you are and helps you progress safely and effectively.
Do I need any equipment?
No equipment is required.Ā Our programs are designed to be minimal and accessible. However, for those whoād like to enhance their experience, we recommend optional tools such as a tape measure and sliders, which are available at minimal cost. Instructions for using these accessories are included in the programs.Ā
How much time will I need to commit to this program?
The program can be tailored to fit your schedule.Ā You can train anywhere from one to three sessions per week. Even a single session per week can deliver noticeable results, while increasing the frequency can accelerate progress.
Many students find two sessions per week to be the ideal balance. The Training Theory section provides detailed guidance to help you determine the optimal number of sessions based on your recovery and progress.
Is this program a one-time purchase?
Yes!Ā A single purchase gives you full access to the program, including all future updates at no additional cost.
Why did we split the Side Split & Pancake program into separate programs?
We previously used the Side Split as a key exercise to assist the Pancake, and vice versa, with tremendous results. That's why we offered them in one program: the Side Split & Pancake. But why did we separate them into two programs now?
We successfully accommodated a series of demandsāincluding your requestsāas presented in detail below. After an extensive testing period, our newly designed separate programs address all the requests and limitations we identified and provide an even more effective path to success.
Ā
Let's break down all the reasons here:
- Narrow vs. Wide Pancake
First, not all pancakes are created equal. Depending on your goal, you might aim for a different position. Some consider the "pancake" to be the wide-stance version (which we've been training so far), but others need a narrower-width version that looks more like a pike.
Here's the key: the wide version relies heavily on the adductors and is the one that helps progress on the side split. In contrast, the narrow-width pancake emphasizes hamstring flexibility and has very little to do with the side split.
We noticed that different people have different meanings for this position, and we wanted to build a program that accommodated the entire spectrum. The new standalone ROSā¢ Pancake program does exactly that, covering all versions of the pancake.
Ā
- We Heard You
Many of you simply didnāt want to train one or the other, and we get it. We wanted to give you the option to train only what you want. Many owners of the combined program reached out, saying they were only interested in one of the two components, asking us to create separate versions. We heard you, we did the work, and the current programs are a direct result of answering your needs.
Ā
- Effectiveness
Will you see the same results? Our main concern when we started thinking about separating the programs was preserving the same level of effectiveness. We spent over a year testing and experimenting with the new separated protocols to make sure they could deliver the same or better results. We believe we overdelivered on this task.
The new programs not only deliver the same results but, from our testing, have delivered even greater results thanks to the integration of advanced Range Optimization Systemā¢ methods,, combined with modifications to both qualitative and quantitative training parameters.
Ā
- Time Efficiency
With effectiveness confirmed, we can now train each skill separately, which saves significant time per session and total training time for those who want to focus on just one skill.
Ā
- Better Support for Very Tight Individuals
For those starting very tight, we wanted to build a more gradual introduction to the Side Split & Pancake. This required more time per session and specialized drills, which we couldn't include in the original combined program as they made the sessions longer and time-inefficient. The new standalone programs successfully include all these elements, making them ideal for all training levels.Ā
Ā
Overal we like to think that your feedback shaped these programs. We hope you can see the effort, dedication, and care we put into not just hearing your requests but overdelivering on them. This is what happens when we build together. We hope to see you inside.
Choose YourĀ ROSā¢ Program
Ā
ROSā¢Ā Pancake
$149Ā
One-Time Payment:
- TheĀ ROSā¢Ā Original & CustomizableĀ PancakeĀ Programs
- The ROSā¢ In-depth Assessment
- 40+ Exercises Scaled For All Levels
- Detailed training theory
- 50+ PDFsĀ featuring programs, training logsĀ & instructions
Bonus:
- PancakeĀ Flexibility Mapā¢Ā
- Pelvic Tilt Specialty Program
- Pancake MaintenanceĀ Program
- All futureĀ ROSā¢Ā PancakeĀ updates
ROSā¢ Overall Flexibility
āĀ Early Bird Bundle
$596Ā ā$397Ā Ā
One-Time Payment:
-
Side Split ($149)
-
FrontĀ Split ($149)
-
Pike & Head-to-ToeĀ ($149)
-
PancakeĀ ($149)
-
Early Bird Access to all upcoming programs: Shoulders, Bridge & more ($149 each)
-
Access to the New Members-Only ForumĀ (Priceless Support)
-
200+Ā exercises scaled for all levels,Ā 50+Ā high-quality video tutorials, andĀ 250+ PDFs
Bonus:
- Everything included in theĀ Individual Skill Programs
- OverallĀ Flexibility Mapā¢
- All future updates
Choose YourĀ ROSā¢ Program
ROSā¢Ā Pancake
$149Ā
One-Time Payment:
- TheĀ ROSā¢Ā Original & CustomizableĀ PancakeĀ Programs
- The ROSā¢ In-depth Assessment
- 40+ Exercises Scaled For All Levels
- Detailed training theory
- 50+ PDFsĀ featuring programs, training logsĀ & instructions
Bonus:
- PancakeĀ Flexibility Mapā¢Ā
- Pelvic Tilt Specialty Program
- Pancake MaintenanceĀ Program
- All futureĀ ROSā¢Ā PancakeĀ updates
ROSā¢ Overall Flexibility
ā Early Bird Bundle
Ā $596Ā ā$397Ā Ā
One-Time Payment:
-
Side Split ($149)
-
FrontĀ Split ($149)
-
Pike & Head-to-ToeĀ ($149)
-
PancakeĀ ($149)
-
Early Bird Access to all upcoming programs: Shoulders, Bridge & more ($149 each)
-
Access to the New Members-Only ForumĀ (Priceless Support)
-
200+Ā exercises scaled for all levels,Ā 50+Ā high-quality video tutorials, andĀ 250+ PDFs
Bonus:
- Everything included in theĀ Individual Skill Programs
- OverallĀ Flexibility Mapā¢
- All future updates
Ongoing Support
Expert help when you need it
120-Day Money Back
Love it or your money back
One-time Payment
No subscriptions or hidden fees
