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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Joe DeFranco Limber 11

The gluteus maximus is a key muscle to keep limber because it tends to tighten in athletes, although this “self-myofascial release” SMR exercise is also helpful limmber those with desk jobs who sit on their glutes all day. 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.

Deluxe Foam roller the harder the better! They originate on the bones of the hip and attach on the femur thigh bone. At this point, you want a neutral spine, sitting upright, with deframco solid core,” DeFranco adds. Extra cruel Beastie ball.

Joe DeFranco’s Limber 11 – Free Download PDF

They also tend to get tight in athletes—hence, the ever-famous groin pull that’s sidelined many a pro over the years. After your main reps, you can shift side to side for additional stretching. Hold each down position for a two-count.

Roll the foam slowly up and down your inner thigh from the midpoint of your adductor muscle to just above your knee. You don’t need anything complicated to get started today. Once you’re back as far as you can go, hold for a two count, then release by coming back forward. 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.


Lie flat on your back, bending your knees 90 degrees and lifting your feet off the floor, as if you jo about to do a knee-up crunch. 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. Sit on the floor and wedge the ball between your right glute and the floor. Sit down on a bench or chair and cross one leg so that ankle is limbber the opposite thigh. Here’s how to nail it. With so much positive feedback, I 1 back with an upgraded version in a video. Deliberately slide your hips lmber one side to another as far as you can go while keeping the same-side heel down to the floor, your torso more or less upright, and chest proud.

Like the SMR ball roll, the bent-knee iron cross can greatly reduce the tension and pressure that exacerbates low-back pain. A foam roller and a lacrosse ball,” DeFranco says. After you do the back of your glute, straighten the leg out and roll over slightly dfranco you can search for more hotspots along the side of your hip.

Next, return your torso to an upright not hyperextended position, contracting that right glute to assist in the motion, and bring both arms limberr overhead, holding that position for seconds.


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. Stand facing away from a flat bench or chair, and elevate your right leg behind you. Assume a wide stance with your toes pointed linber about 45 degrees, or essentially a sumo-squat position.

limbeg Your body should be straight and tight from your head to your heels. This boot-camp-style favorite isn’t just good for breaking recruits down into a weeping pile of flesh and sweat. Get warm just like a pro athlete with top trainer Joe DeFranco’s minute lower-body pre-workout routine! Slowly bring your knees all the way down to one side as you turn your head in the opposite direction. As with the IT-band roll, stop at any tender points for a few seconds, flexing and lmiber the left knee.

It can also be a game-changer for your squat depth. Cross your right leg over the left thigh, with your left knee bent and foot planted on the floor.

The Limber 11 ends with a 111 leg stretch that hits the hip flexors, glutes, and thighs as a whole, including the quadriceps. Rocking frog stretch 10 reps. Bend your elbows and drop down so you’re resting your torso on your forearms.

Bent-knee iron cross per side.

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