{"id":17714,"date":"2026-02-12T20:52:07","date_gmt":"2026-02-12T17:52:07","guid":{"rendered":"https:\/\/basmayflexibility.com\/?post_type=courses&#038;p=17714"},"modified":"2026-02-12T17:52:08","modified_gmt":"2026-02-12T17:52:08","slug":"pancake-programme","status":"publish","type":"courses","link":"https:\/\/basmayflexibility.com\/ar\/courses\/pancake-programme\/","title":{"rendered":"pancake programme"},"content":{"rendered":"<p>\u0666 \u0623\u0633\u0627\u0628\u064a\u0639 \u0645\u0646 \u0631\u0648\u062a\u064a\u0646\u0627\u062a \u062d\u0648\u0636 \u0645\u0645\u062a\u0639\u0629 \u060c \u062a\u0632\u062f\u0627\u062f \u0627\u0644\u0635\u0639\u0648\u0628\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u0627 \u0645\u0639 \u062a\u0637\u0648\u0631 \u0645\u0633\u062a\u0648\u0627\u0643 \u00a0<\/p>\n<p>\u00a0\u0627\u0644\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0633\u062a\u0631\u062a\u0634\u0627\u062a \u0633\u0627\u0643\u0646\u0629 \u0648\u0645\u062a\u062d\u0631\u0643\u0629<\/p>\n<p>active and passive stretches + eccentric work\u00a0<\/p>\n<p>\u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0639 \u0627\u0644\u0627\u0635\u0627\u0628\u0627\u062a \u0648\u0632\u064a\u0627\u062f\u0629 \u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0629 \u0628\u0646\u0647\u0627\u064a\u0629 \u0627\u0644\u0645\u062f\u0649 \u0644\u0645\u0631\u0648\u0646\u0629 \u0645\u0633\u062a\u0645\u0631\u0629 \u0645\u062f\u0649 \u0627\u0644\u062d\u064a\u0627\u0629<\/p>\n<p>\u0639\u0644\u0649 \u0645\u0627\u0630\u0627 \u062a\u0634\u0645\u0644 \u0627\u0644\u0631\u0648\u062a\u064a\u0646\u0627\u062a:<\/p>\n<p>1-pancake stretches(inner thighs and hamstrings flexibility focus)<br \/>2-hip mobility improvement \u00a0(external rotation and internal rotation.)<br \/>3-active flexibility exercises .<br \/>4-follow along fun routines .<br \/>5-eccentric exercises for long strong hip muscles.<br \/>6-shoulders and \u00a0back flexibility to support hips.<br \/>7-muscle conditioning to prevent injury and support flexibility.<\/p>\n<p>8- foam rolling routine for recovery.<\/p>","protected":false},"excerpt":{"rendered":"<p>\u0666 \u0623\u0633\u0627\u0628\u064a\u0639 \u0645\u0646 \u0631\u0648\u062a\u064a\u0646\u0627\u062a \u062d\u0648\u0636 \u0645\u0645\u062a\u0639\u0629 \u060c \u062a\u0632\u062f\u0627\u062f \u0627\u0644\u0635\u0639\u0648\u0628\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u0627 \u0645\u0639 \u062a\u0637\u0648\u0631 \u0645\u0633\u062a\u0648\u0627\u0643 \u00a0 \u00a0\u0627\u0644\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0633\u062a\u0631\u062a\u0634\u0627\u062a \u0633\u0627\u0643\u0646\u0629 \u0648\u0645\u062a\u062d\u0631\u0643\u0629 active and passive stretches + eccentric work\u00a0 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0639 \u0627\u0644\u0627\u0635\u0627\u0628\u0627\u062a \u0648\u0632\u064a\u0627\u062f\u0629 \u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0629 \u0628\u0646\u0647\u0627\u064a\u0629 \u0627\u0644\u0645\u062f\u0649 \u0644\u0645\u0631\u0648\u0646\u0629 \u0645\u0633\u062a\u0645\u0631\u0629 \u0645\u062f\u0649 \u0627\u0644\u062d\u064a\u0627\u0629 \u0639\u0644\u0649 \u0645\u0627\u0630\u0627 \u062a\u0634\u0645\u0644 \u0627\u0644\u0631\u0648\u062a\u064a\u0646\u0627\u062a: 1-pancake stretches(inner thighs and hamstrings flexibility focus)2-hip mobility improvement \u00a0(external rotation and [&hellip;]<\/p>","protected":false},"author":16,"featured_media":17744,"template":"","course-category":[214],"course-tag":[],"class_list":["post-17714","courses","type-courses","status-publish","has-post-thumbnail","hentry","course-category-flexibility"],"acf":[],"_links":{"self":[{"href":"https:\/\/basmayflexibility.com\/ar\/wp-json\/wp\/v2\/courses\/17714","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/basmayflexibility.com\/ar\/wp-json\/wp\/v2\/courses"}],"about":[{"href":"https:\/\/basmayflexibility.com\/ar\/wp-json\/wp\/v2\/types\/courses"}],"author":[{"embeddable":true,"href":"https:\/\/basmayflexibility.com\/ar\/wp-json\/wp\/v2\/users\/16"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/basmayflexibility.com\/ar\/wp-json\/wp\/v2\/media\/17744"}],"wp:attachment":[{"href":"https:\/\/basmayflexibility.com\/ar\/wp-json\/wp\/v2\/media?parent=17714"}],"wp:term":[{"taxonomy":"course-category","embeddable":true,"href":"https:\/\/basmayflexibility.com\/ar\/wp-json\/wp\/v2\/course-category?post=17714"},{"taxonomy":"course-tag","embeddable":true,"href":"https:\/\/basmayflexibility.com\/ar\/wp-json\/wp\/v2\/course-tag?post=17714"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}