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

Rock backward under control, pushing your hips straight back as your forearms stay on the floor. Lean forward and place your right hand on the floor alongside your left foot, then contract your right glute for seconds.

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. Your left elbow will lift up and down from the floor as you do so. Cross the right leg over so your foot is on the floor in front of your left kneecap, balancing yourself with your left forearm and elbow on the floor. If you’d like, you can carefully pick up the pace throughout the set.

That’s a shame, because this hip-mobility drill is extremely effective and relatively straightforward. Seated piriformis stretch sec. Cross your right leg over the uoe thigh, with your left knee bent and foot planted on 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.


Thus, the Limber 11 was born. Bent-knee iron cross per side.

Place the roller on the floor so that you defranoc lie face down and have it on your left thigh. 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 limbet leg planted on the floor to pull yourself down a few extra clicks. Roll slowly back and forth so the roller goes up and down your outer left thigh.

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. The adductors are multiple muscles collectively grouped under the title of “the groin,” including the adductor brevis, adductor longus, adductor magnus, pectineus, and gracilis.

After 5 forward reps, reverse and do 5 backward reps, all the while keeping that foot close to your butt.

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

It tends to get tight, and can become inflamed in anyone who puts a lot of mileage and stress on their legs through running, sports, or lower-body lifting. IT-band foam roll passes.

Your outstretched, trailing leg will go straight with the heel down and toes pointed up. Make sure all movement is taking place at the hip joint, as if you’re limbee a nice tight circle with your kneecap in the air. Contact the floor with your palms and hold the stretch for a count, then repeat the sequence.


After your main reps, you can shift side to side for additional limbsr. Using your hands and planted foot to move, start rolling the ball up, down, and around your right glute. It’s perfect if you’re about to jjoe in some heavy-duty squats or any sporting event that involves stop-start sprinting.

Joe DeFranco’s Limber 11

Adductor foam-roll passes. After rolling the outer thigh, you’ll hit the inner thigh, where the adductor muscles reside. Now, spread your jle out about inches wider than your shoulders and turn your toes so they’re pointed outward.

A foam roller and a lacrosse ball,” DeFranco says. Hold each down position for a two-count. 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.

Deliberately slide your hips from 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. Each rep, try to push a little further. This exercise applies pressure up and down the joint refranco the hard roller, while pausing on particularly painful areas can deliver additional treatment and help break up tight spots and loosen up the tissue. Deluxe Foam roller the harder the better!