Because of all the attention this post got i wanted to create a new album with smooth looping gifs. Thanks for the support! Smooth album. Limber 11 is an easy to follow flexibility program created by Joe DeFranco. 11 effective stretching and mobility exercises that you can complete. Joe DeFranco’s Limber 11 (flexibility routine) Be sure to check out the video here: ?v=FSSDLDhbacc 1.

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The 11 exercises are arranged in a calculated sequence that starts off slowly and builds to bigger, more dynamic movements, all in the name of safety, injury prevention, and gradually getting ready for battle.

Splay your right leg out from your left for balance, with that toe and knee in contact with the floor. Now lower your hips to get into a deep stretch position limbef bend your elbows, which should be hovering right around knee level. A simple, no-frills way to get warmed up for a lower-body workout or athletic activity, the routine combines the very best mobility and flexibility exercises DeFranco has discovered through his years of training the best athletes on the planet, including everyone from NFL players to the stars of WWE.

Your outstretched, trailing leg will go straight with the heel down and toes pointed up. This old track-and-field favorite marks the start of more dynamic movement patterns that, along with their mobility benefits, also help elevate heart rate and blood flow.

Joe DeFranco’s Limber 11 – Free Download PDF

Another stretch aimed straight at the groin, the Cossack squat will do wonders for the long adductors inside the thigh. Lower yourself so your right knee is bent and touching the floor, while your left leg is in a lunge position, foot flat on the floor, and knee at a degree angle.

IT-band foam roll passes. Bent-knee iron cross per side. Both legs get worked in their own special way, so pay special attention to your form.

After rolling the outer thigh, you’ll hit the inner thigh, where the adductor muscles reside. Flex and extend the knee a few times while noe roller is dferanco on that spot.


Once you touch down, reverse the motion, coming back forward to the start position while reaching out as far as you can with both hands as you lean your torso forward. You don’t need anything complicated to get started today.

Rear-foot-elevated hip-flexor stretch reps hold sec. Like the SMR ball roll, the bent-knee iron cross can greatly reduce the tension and pressure that exacerbates low-back pain. Adductor foam-roll passes. This boot-camp-style favorite isn’t deftanco good for breaking recruits down into a weeping pile of flesh and sweat. Deluxe Foam roller the harder the better! A foam roller and a lacrosse ball,” DeFranco says.

At this point, you should already feel a bit of a stretch in your groin. Your left elbow will lift up and down from the floor as you do so. As the ball presses in, breathe deeply. Not only that, once pulled, “it’s a pain in the ass to heal,” as DeFranco puts it.

Make sure you’re breathing normally throughout. Extra cruel Rumble Roller. That’s a shame, because this hip-mobility drill is extremely effective and relatively straightforward. By opening up these muscles, you’ll be able to move a lot more freely,” DeFranco says.

Once you’re back as far as you can go, hold for a two count, then release by coming back forward. Here, DeFranco walks through each of them one by one, explaining the key how-to’s, as well his latest tips and tweaks to get the most out of each. Lie flat on your back, bending your knees 90 degrees and lifting your feet off the floor, as if you were about to do a knee-up crunch.

Make a fist with your right hand and place it on the floor as well. Now, spread your legs out about inches wider than your shoulders and turn your toes so they’re pointed outward.

They also tend to get tight in athletes—hence, the ever-famous groin pull that’s sidelined many a pro over the years.

Limber The Only Lower-Body Warm-Up You’ll Ever Need!

As with the IT-band roll, stop at any tender points for a few seconds, flexing and extending the left knee. The “IT” here refers to the iliotibial band, a thick band running from the outer pelvis over the hip and down to just below the knee, where it helps stabilize the knee joint.

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Think about trying to bring your toes to the floor behind you as you go all the way back, your butt and lower back coming off the floor. Begin in a narrow push-up position, which is similar to a plank except you’ll be on your hands instead of your forearms.

Lift one knee off the floor and up to the side, keeping your knee bent so that your foot is near that same-side glute. After you do the back of your glute, straighten the leg out and roll over slightly so you can search for more hotspots along the side of your hip.

Limber 11 flexibility routine in GIF’s!

Mountain climber 10 reps per leg. Admittedly, this exercise can be rather uncomfortable, but continue rolling for at least defrnco seconds up to two minutes, lingering on any particularly painful spots for a long moment. Get warm just like a pro athlete with top trainer Joe DeFranco’s minute lower-body pre-workout routine!

Extra cruel Beastie ball. Using your hands and planted foot to move, start rolling the ball up, down, and around your right glute. Seated piriformis stretch sec. They originate on the bones of the hip and attach on the femur thigh bone. If you’d like, you can carefully pick up the pace throughout the set.

This exercise applies pressure up and down the joint via the hard roller, while pausing on particularly painful areas can deliver additional treatment and help break up tight spots and loosen up the tissue.

After 5 forward reps, reverse and do 5 backward reps, all the while keeping that foot close to dferanco butt. Roll slowly back and forth so ioe roller goes up and down your outer left thigh. DeFranco’s online hits don’t lie.

With so much positive feedback, I came back with an upgraded version in a video. I’ll also use a PVC pipe that’s the same size as a foam roller, which you can get at any hardware store. It can also be a game-changer for your squat depth.