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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Bent-knee iron cross per side. Not only that, once pulled, “it’s a pain in the ass to heal,” as DeFranco puts it. Next, return your torso to an upright not hyperextended position, contracting that right glute to assist in the motion, and bring both arms straight overhead, holding that position limbeg seconds. Deluxe Foam roller the harder the better!

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. It’s perfect if you’re about to engage in some defraco squats jle any sporting event that involves stop-start sprinting. Extra cruel Rumble Roller. A foam roller and a lacrosse ball,” DeFranco says. As the ball presses in, breathe deeply. Extra cruel Beastie ball.

Adductor foam-roll passes. With so much positive feedback, I came back with an upgraded version in a video.

Hold each down position for a two-count. Sit on the floor, knees straight and legs out in front of you in a “V” position, with your torso upright and hands at the ready.

Limber 11: The Only Lower-Body Warm-Up You’ll Ever Need!

Make a fist with your right hand and place it on the floor as well. Cross the right leg over so your foot is on the floor in front of your left kneecap, balancing yourself with your left forearm dfranco elbow on the floor.


Both arms should be on uoe floor from your palm to your elbow. Both legs get worked in their own special way, so pay special attention to your form.

Joe Defranco’s “Limber 11” in 11 simple gifs | workouts | Pinterest | Fitness, Workout and Exercise

Your big toe should remain in contact with the floor, as should the inside of your knee. Place both hands on the floor behind you for balance. Cross your right leg over the left thigh, with your left knee bent and foot planted on the floor.

Lean forward and place your right hand on the floor alongside your left foot, then contract your right glute for seconds. 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. Place the roller on the floor so that you can lie face down and have it on your left thigh.

Sit on the floor and wedge the ball between your right glute and the floor. Bend your elbows and drop down so you’re resting your torso on your forearms.

This boot-camp-style favorite isn’t just good for breaking recruits down into a weeping pile of flesh and sweat.

Joe DeFranco’s Limber 11

Get on your hands and knees. Once you touch down, reverse the motion, coming back forward to the start position while reaching out as far as limbre can with both hands as you lean your torso forward. Now, spread your legs out about inches wider than your shoulders and turn your toes so they’re pointed outward. The 11 exercises are arranged joee 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.


By opening up these muscles, you’ll be able to move a lot more freely,” DeFranco says. 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 for those with desk jobs who sit on their glutes all day.

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

Rocking frog stretch 10 reps. Roll slowly back and forth so the roller goes up and down your outer left thigh.

Stand facing away from a flat bench or chair, and elevate your right leg behind you. That’s a shame, because this hip-mobility drill is extremely effective and relatively straightforward. Lmiber rolling the outer thigh, you’ll hit the inner thigh, where the adductor muscles reside.

Make sure you’re breathing normally throughout. 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. Isn’t the warm-up something most casual gym rats skip so they can get right to the meaty, ego-stroking lifts? Rock backward under control, pushing your hips straight back as your forearms stay on the floor.

As with the IT-band roll, stop at any deranco points for a few seconds, flexing and extending the left knee. Thus, the Limber 11 was born. 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.

No more confused wriggling or pointless treadmill plodding.