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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Using your hands and planted foot to move, start rolling the ball up, down, and around your right glute. You’ve surely heard of the “high-groin pull. Now lower your hips to get into a deep stretch position and bend your elbows, which should be hovering right around knee level.

Cossack squat reps per side. It’s perfect if you’re about to engage in some heavy-duty squats or any sporting event that involves stop-start sprinting.

Joe DeFranco’s Limber 11 – Free Download PDF

After your main reps, you can shift side to side for additional stretching. Not defarnco that, once pulled, “it’s a pain in the ass to heal,” as DeFranco puts it. For all the incredible, hard-as-nails workouts he’s shared with his army of YouTube and blog followers over the years, trainer Joe DeFranco, founder and owner of world-famous DeFranco’s Gym 1 the Onnit Academy in Austin, Texas, never expected one of his most popular routines would be a warm-up.

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. That’s a shame, because this hip-mobility drill is extremely effective and relatively straightforward. They originate on the bones of the hip and attach on the femur thigh bone. Rocking frog stretch 10 reps.


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. Begin by rolling backward. Deluxe Foam roller the harder the better!

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.

The frog stretch is designed to improve the strength and mobility of that tender area. Place both hands on the floor behind you for balance.

jod Roll the foam slowly up and down your inner thigh from the midpoint of your adductor muscle to just above your knee. It helped tens of thousands of people around the world feel better and even improve lower-back pain. They also tend to get tight in athletes—hence, the ever-famous groin pull that’s sidelined many a pro over the years. Stand facing away from a flat bench or chair, and elevate your right leg behind you. Bend your elbows and drop down so you’re resting your torso on your forearms.

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. Rear-foot-elevated hip-flexor stretch reps hold sec.

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 defrnaco extra clicks. 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.


Joe DeFranco Limber 11 – Album on Imgur

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.

Adductor foam-roll passes. 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. Your outstretched, trailing leg will go straight with the heel down and toes pointed up.

Limber 11 flexibility routine in GIF’s!

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

In a continuous fashion, pull one knee forward toward your chest while the other leg goes backward, as if you’re running in place with your hands always in contact with the floor. Once you’re back defanco far as you can go, hold for a two count, then release by coming back forward.

Each rep, try to push a little further. Here’s how to nail it.