The ROS™ Difference 

Yes. Our program is designed to support all experience levels, from complete beginners to advanced practitioners refining their flexibility.

Whether you’re 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.

No equipment is required. Our programs are designed to be minimal and accessible. However, for those who’d 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. 

The program can be tailored to fit your schedule. 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.

Yes! A single purchase gives you full access to the program, including all future updates at no additional cost.

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 demands—including your requests—as 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.

Let's break down all the reasons here:

1. 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 ROS™ Pancake program does exactly that, covering all versions of the pancake.

2. We Heard You

Many of you simply didn’t 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.

3. 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 System™ methods,, combined with modifications to both qualitative and quantitative training parameters.

4. 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.

5. 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. 

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.