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The PANCAKE Program

Phl Cui

Mobility, Gymnastics
Coach
PHIL CUI

The Pancake Program is different. We are building hips that are strong, controlled, and free. Let’s be honest: it is highly unlikely you’ll achieve a full pancake in just 8 weeks. True structural change takes time.

However, in one 8-week cycle, you will: Restore Rotation: Unlock the "closed" hinges that limit your movement / Build End-Range Strength: Stop feeling "fragile" at your limits / Improve Compression: Develop the core and hip flexor power to actually pull yourself into deep positions / Earn Nervous System Trust: Move with confidence.

In just 15-20 minutes, 3 days per week, you’ll restore rotation, improve hip extension, & build end-range strength.

No machines. No endless stretching. Just intelligent, repeatable movement that actually transfers to real life and training.

This is hip mobility for people who care about performance, longevity, and feeling good in their body.

$35
Get The PANCAKE Program
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Build Real Hip Mobility
Not Just Temporary Flexibility. You won’t just “get looser.” You’ll gain strength, control, and confidence at end range so your mobility actually sticks.
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Reduce Hip Tightness & Pinching
This system restores how hips are meant to move, taking pressure off the knees and lower back. Stronger hips mean better mechanics, less compensation, and smoother movement across all training and life.
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Improve Squats, Running & Daily Movement
Stronger hips mean better mechanics, less compensation, and smoother movement across all training and life. Short, focused sessions that fit into real schedules.
Features
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Programming 3 days per week
This is a plug-and-play program you can drop straight into your existing training week. No need to change your split - just plug this in and go.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Static programs are outdated. Dynamic coaching, real feedback, and long-term progress all happen in-app.
Equipment
Required
Yoga Blocks / Cushions
Recommended
Resistance Band (medium) // Small weight // Sliders
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Sample Week
Week 1 of 8-week program
Sunday
DAY 1 - HIP OPENING + INTERNAL ROTATION

A

Fire Hydrant

2 x 10

B

Kneeling Side Lunge

2 x 6 @ 20

C

90/90 Reach

2 x 8

D

Banded Internal Rotation Hinge

2 x 10 @ 5

E

Frog Pose

2 x 0:45

F

Horse Stance Squat & Hold

2 x 8 @ 10

Tuesday
DAY 2 -  PANCAKE STRENGTH & COMPRESSION

A

Wide Stance Good Mornings

2 x 10

B

Weighted Butterfly

2 x 10 @ 30

C

Supine Wall Straddle

2 x 1:00

D1

Cossack Squat w. Band

2 x 6

D2

Cossack Squat Shifts

2 x 6

Thursday
DAY 3 – END-RANGE CONTROL

A

Hamstring Floss

2 x 8

B

Adductor Rockbacks / Half Frog

2 x 8 @ 0:10

C

Side Split Slide Outs

2 x 6

D

Alt Cossacks (Goblet Hold)

2 x 6

E

Pancake Stretch w. band

2 x 6 @ 10

Coach
More from Phl Cui
coach-avatar PHIL CUI

A calisthenics & mobility first strength coach | 12+ Years Experience Helping athletes and everyday movers build strong, mobile hips and resilient bodies. Train smart. Move well. Stay in the game.

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You don’t need more stretches

You need hips you can trust! If you want movement that feels strong, athletic, and sustainable - and a pancake that shows up as a byproduct of quality training This program is for you! Train your hips. Own your range. Let the pancake follow.

Get The PANCAKE Program
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FAQs
Do I need to be flexible to start?
Not at all. The program is built to meet you where you are and progressively build range, control, and confidence over time.
Is this program only for people chasing the pancake?
No. The pancake is the benchmark - not the requirement. This program is for anyone who wants better hip mobility, stronger movement, and long-term joint health.
What equipment do I need?
Just the basics: Floor space, a wall, socks, and optional blocks. Resistance bands would be a great investment but not essential.
The Proof
verified-athlete-avatar Avani

This is a game changer!!

Verified Athlete

"I've spent YEARS trying to remedy persistent hip and lower back pain with every stretching program I could find. This is the first thing that's worked. It was super accessible, easy to fit around my existing training plan and challenging enough that I felt satisfied afterwards"

The PANCAKE Program
Join Today!