PHASE 1
PROGRAM DESIGN
BUILD YOUR PERSONALISED PHASE 1 PROGRAM. WE’VE DELIBERATELY SET UP PHASE 1 TO TEACH YOU THE BASICS AND GIVE YOU A FLAVOUR FOR THE LIMITLESS
POTENTIAL OF THIS APPROACH TO FLEXIBILITY TRAINING. WE REALISE THERE’S A STEEP LEARNING CURVE SO LET’S WALK YOU THROUGH IT.
TEMPO REST
C1 STANDING
PANCAKE HANG
2320 100s
DRILL PROGRAM PLAN
SELECTION PARAMETERS PHASE 1
Using your results from Find your drills from the Make a note of your program
the assessment follow the list to complete your using the blank program
drill selection diagram to program with reps, sets, template provided. Watch the
find out which drills you tempo and rest. videos for each drill, gather
should train for phase 1. your equipment and
enjoy training!
©Copyright Matthewismith 2021
C1 STANDING
PANCAKE HANG
DRILL SELECTION
ANSWER THE QUESTIONS USING YOUR INITIAL ASSESSMENT RESULTS AND MEASURING ANGLES. THIS WILL ALLOW YOU TO
INDIVIDUALISE YOUR PHASE 1 PROGRAM.
OPTIONAL A1 AND�OR A2
Optionally include calf stretching and rolling out the feet in your phase 1 training.
We recommend starting with them but if you don’t feel a benefit you can phase
them out over time.
A1
ROLLING THE
FEET
A2 CALF
STRETCHING
DID BOTH YOUR CALVES MAKE FULL CONTACT
WITH THE FLOOR IN TAILORS POSE?
TAILORS POSE
NO YES
B1 TAILORS
POSE B1 STANDING PIKE
GOOD MORNING
WHICH IS MOST SIMILAR TO YOUR PANCAKE?
LESS THAN 90º MORE THAN 90º HEAD TO FLOOR CHEST TO FLOOR
C1 STRADDLE
J�CURL C1 ROUND BACK
GOOD MORNING C1 STRAIGHT ARM
LIFTS C1 OVER STRAIGHT
ARM LIFTS
IS THERE MORE THAN A 20º DIFFERENCE BETWEEN YOUR
SEATED NARROW PANCAKE AND YOUR PANCAKE LIFT?
D1 PANCAKE
LIFTS
NARROW PANCAKE PANCAKE LIFT
VS
NO YES
D1 STANDING
PANCAKE HANG D1 PANCAKE
LIFTS
ARE YOU TRAINING PANCAKE FOR A SPECIFIC SPORT?
NO YES
TRAIN BETWEEN YOUR NATURAL CHOOSE A
AND WIDEST STRADDLE TRANSFERABLE WIDTH
Train at the width that is most useful for
progress in your sport. For example press
handstand is a narrower width whilst
contemporary dance tends to be wider.
©Copyright Matthewismith 2021
TEMPO
2320
REST
100s
PROGRAM PARAMETERS
ONCE YOU HAVE SELECTED YOUR DRILLS, USE THE TEMPLATES BELOW TO ADD THE TRAINING PARAMETERS TO COMPLETE YOUR
PROGRAM.
EACH REP, SET, TEMPO AND REST HAS BEEN DELIBERATELY CHOSEN AS BOTH A SOLID STARTING POINT AND AS A TEACHING TOOL TO
GET YOU FAMILIARISED WITH THE ROLE OF EACH VARIABLE. A VIDEO IS AVAILABLE ON EACH OF THE DRILLS LISTED BELOW.
SINGLE LEG CALF STRETCH ROLLING THE FEET
FOOT FORWARD � 60s GO BY FEEL, APPLY PRESSURE TO TIGHT OR
TENDER SPOTS
FOOT TURNED OUT � 60s Using a hard massage ball or something similar to a lacrosse ball,
roll the sole of the foot, one foot at a time. Focus on tender spots
to help release tension.
FOOT TURNED IN � 60s
LOADED STRETCHING DRILLS
STANDING PIKE GOOD MORNING
ORDER EXERCISE REPS SETS TEMPO REST
STANDING PIKE
GOOD MORNING 8 3�4 2310 60-90s
2310 tempo = take 2s
to lower, pause for 3
seconds at the
bottom. Then lift up
for 1s, 0 means no
pause at the top.
Start the next rep
right away.
TAILORS POSE
REST
ORDER EXERCISE REPS SETS TEMPO
TAILORS POSE 8 3�4 2310 60s
Try a starting weight of Complete 8 weighted 8 reps of this exercise 2310 tempo = take 2s
5-10kg per side. Remember reps. Focus on is 1 set. Rest for 60s to lower, pause for 3
to pull deeper into the achieving depth and between sets. seconds at the
bottom position. range of motion, this bottom. Then lift up
is not about how for 1s, 0 means no
much you can lift. pause at the top.
Start the next rep
right away.
STRADDLE J�CURL
ORDER EXERCISE REPS SETS TEMPO REST
STRADDLE J�CURL 5 3�4 6240 90s
6240 tempo = 6s
Use a weight that pulls you
lowering, 2s pause at
deeper into the stretch. We
the bottom, 4s lifting
recommend starting with
and 0s pause at the
5-10kg if you’ve never done
top.
this exercise before.
ROUND BACK GOOD MORNING
ORDER EXERCISE REPS SETS TEMPO REST
ROUND BACK
GOOD MORNING 6 3�4 3220 60-90s
Select a weight that pulls you Increasing reps is a 3220 tempo = 3s
deeper, not a weight that is so form of progression lowering, 2s pause at
heavy you can’t complete full session to session. the bottom, 2s to lift
range of motion. Try starting to the top and no
with 5-10kg. pause at the top. This
is quite an intense
tempo, try really hard
not to rest in the top
position, start the
lower right away.
CONTRACT� RELAX DRILLS
STANDING PANCAKE HANG
ORDER EXERCISE REPS SETS TEMPO REST
CONTRACT RELAX
STANDING
PANCAKE HANG 6 2�3 5s 5s 90s
Use a weight that pulls you Complete 6 rounds of This is a contract relax Make sure to lift out
deeper into the stretch. We 5s contract 5s relax. exercise. Pull into the of the hang slowly to
recommend starting with 5kg bottom position by avoid head rush.
if you’ve never done this contracting the hip Make sure to rest
exercise before. flexors for 5s. Then fully between sets
relax for 5s still not in the hang.
hanging in the bottom
position. The relax
portion of the rep is
not a rest, think about
sinking deeper.
STRAIGHT ARM LIFTS
ORDER EXERCISE REPS SETS TEMPO REST
CONTRACT RELAX
STRAIGHT ARM LIFTS 3 3�4 5s 5s 60-90s
We recommend you start Start in your
with a total weight of 1-2kg. pancake position.
Lift the weight for 5s
then relax for 5s with
the weight on the
floor. Hold the
weight just off the
floor. Lifting high is
not needed.
OVER STRAIGHT ARM LIFTS
ORDER EXERCISE REPS SETS TEMPO REST
CONTRACT RELAX
OVER STRAIGHT
ARM LIFTS 3 3�4 5s 5s 60-90s
We recommend you start Start in your pancake
with a total weight of 1-2kg. position. Lift the
You can elevate the feet by weight for 5s then
as little as 1inch at a time or relax for 5s with the
if you have blocks start weight on the floor.
with 1 block until you max it
out and then progress to 2
blocks.
ACTIVE DRILLS
PANCAKE LIFTS
ORDER EXERCISE REPS SETS TEMPO REST
PANCAKE LIFTS 6 2�3 1013 60s
If you’ve never done these As an active lift 1013 is a controlled
before, expect it to be exercise. Increasing lower with no pause
challenging and you might reps or adding a hold at the bottom, a
get a cramping sensation. on the last rep is a controlled lift with 3s
Hands closer is easier, form of progression hold at the top.
hands further forward is session to session.
much harder. Find a
position where you can
complete 6 reps.
©Copyright Matthewismith 2020
YOUR PROGRAM
YOU SHOULD NOW HAVE A COMPLETE PHASE 1 PROGRAM.
EXAMPLE PROGRAM � BLANK TEMPLATE AVAILABLE FOR DOWNLOAD
This is an example program of a possible outcome from following the program builder. You should write out your own program based on your
own assessment for the best results.
ORDER EXERCISE REPS SETS TEMPO REST
Calf stretching
A1 forward inward
outward
60s per angle 1 - -
B1 Tailors pose 8 3-4 2310 60s
C1 Straddle J curl 5 3-4 6240 90s
D1 Pancake Lifts 6 2-3 1013 60s
TRAINING FREQUENCY
IF YOU RECOVER WELL TRY ONCE EVERY 4 DAYS, THEN
START WITH: ONCE EVERY 5 DAYS
& IMPROVE EACH SESSION ONCE EVERY 3 DAYS
THE RULE IS
6�7 DAYS
3�5 DAYS
There is a time and place to break the
rules, which we cover in the specialist
programs, but the majority of your
flexibility training is not the time to
break this rule.
2�3 DAYS
WHEN TO START PHASE 2
KEEP GOING WITH PHASE 1 UNTIL YOU STOP PROGRESSING
FOR MOST PEOPLE THIS WILL BE 4�6 WEEKS
WRITE YOUR PHASE 2 PROGRAM USING THE DRILL MATRIX AND BY MAKING MODIFICATIONS TO THE TEMPLATE
©Copyright Matthewismith 2020
