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.

Author: Malar Akikinos
Country: Mayotte
Language: English (Spanish)
Genre: Love
Published (Last): 12 February 2005
Pages: 44
PDF File Size: 19.86 Mb
ePub File Size: 19.78 Mb
ISBN: 483-9-74605-134-5
Downloads: 92925
Price: Free* [*Free Regsitration Required]
Uploader: Gardazragore

Your body should be straight and tight from your head to your heels. Like the SMR ball roll, the bent-knee limbdr cross can greatly reduce the tension and pressure that exacerbates low-back pain. Bend your elbows and drop down so you’re resting your torso on your forearms. No more confused wriggling or pointless treadmill defrajco. I’ll also use a PVC pipe that’s the same size as a foam roller, which you can get at any hardware store.

Make a fist with your right hand and place it on the floor as well.

At this point, you should already feel a bit of a stretch in your groin. This boot-camp-style favorite isn’t just good for breaking recruits down into a weeping pile of flesh and sweat. You might also put your hand or elbow on the elevated knee and apply some pressure for an additional stretch, or grasp the shin of the leg planted on the floor to pull yourself down a few extra clicks.

At this point, you want a neutral spine, sitting upright, with a solid core,” DeFranco adds. If you’d like, you can carefully pick up the pace throughout the set. Admittedly, this exercise can be rather uncomfortable, but continue rolling for at least 30 seconds up to two minutes, lingering on any particularly painful spots for a long moment.

You’ve surely heard of the “high-groin pull. The adductors are multiple muscles collectively grouped under the title of “the groin,” including the adductor brevis, adductor longus, adductor magnus, pectineus, and gracilis. DeFranco’s online hits don’t lie. If you travel a lot like many of my athletes do, you can also get a half foam roller or cut the PVC pipe down and bring that and the ball with you on the road.


Lean forward and place your right hand on the floor alongside your left foot, then contract your right glute for seconds. Get on your hands and knees with elbows straight, hands on the floor directly below your shoulders and knees just inside shoulder-width apart.

Roll slowly back and forth so the roller goes up and down your outer left thigh.

As with the IT-band roll, stop at any tender points for a few seconds, flexing and extending the left knee. You don’t need anything complicated to get started today. As the ball presses in, breathe deeply. Rock backward under control, pushing your hips straight back as your forearms stay on the floor.

It’ll also help open up the hips, hamstrings, and groin while ramping up the cardiovascular system. Place the roller on the floor so that you can lie face down and have it on your left liber. In a continuous fashion, pull one knee forward toward your chest while the other leg goes backward, as if you’re running in jeo with your hands always in contact with the floor.

I’ve had people tell me they’ve had anywhere from a 75 percent to percent reduction in low-back tightness after doing this exercise.

Sit down on a bench or chair and cross one leg so that ankle is on the opposite thigh.

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

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.

Mountain climber 10 reps per leg. Your outstretched, trailing leg will go straight with the heel down and toes pointed up. Once they touch down, reverse the motion under control and bring them all the way to the other side while you again turn your head.


Place your arms straight out to each side, palms turned so they’re on the floor. Both legs get worked in their own special way, so pay special attention to your form. Cossack squat reps per side. Stand facing away from a flat bench or chair, and elevate jor right leg behind you.

Joe DeFranco’s Limber 11

A foam roller and a lacrosse ball,” DeFranco says. 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. By opening up these muscles, you’ll be able to move a lot more freely,” DeFranco says. After loosening up the gluteal area, this exercise aims higher on the kinetic chain, focusing on lumbar and thoracic spine mobility. Get on your hands and knees. Cross your right leg over the left thigh, with your left knee bent and foot planted on the floor.

Adductor foam-roll passes. Begin in a narrow push-up position, which is similar to a plank except you’ll be on your hands instead of your forearms.

That’s a shame, because this hip-mobility drill is extremely effective and relatively straightforward.

Joe DeFranco Limber 11

This involves a little awkwardness, because it’s a hard area to reach with the roller. Tilt slightly in the opposite direction of the right leg while your arms are overhead.

Contact the floor with your palms and hold the stretch for a count, then repeat the sequence. After rolling the outer thigh, you’ll hit the inner thigh, where the adductor muscles reside. The frog stretch is designed to improve the strength and mobility of that tender area.

Rear-foot-elevated hip-flexor stretch reps hold sec. Irritation of this muscle can affect the sciatic nerve, causing pain and tingling down through the leg into the foot, so it pays to keep it limber.

iPhone X