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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Sit on the floor and wedge the ball between your right glute and the floor. Assume a wide stance with your toes pointed out about 45 degrees, or essentially a sumo-squat position. At this point, you should already feel a bit of a stretch in your groin.

Both arms should be on the floor from your palm to your elbow.

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

Adductor foam-roll passes. Isn’t limbber warm-up something most casual gym rats skip so they can get right to the meaty, ego-stroking lifts? Bent-knee iron cross per side.

Here’s how to nail it.

Joe DeFranco Limber 11

You don’t need anything complicated to get started today. Splay your right leg out from your left for balance, with that toe and knee in contact with the floor. Rear-foot-elevated hip-flexor stretch reps hold sec.

Like the SMR ball roll, the bent-knee iron cross can greatly reduce the tension and pressure that exacerbates low-back pain. Lie flat on your back, bending your knees 90 degrees and lifting your feet off the floor, as if you were about to do a knee-up crunch.

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

Sit down on a bench or chair and cross one leg so that ankle is on the opposite thigh. Place the roller on the floor so that you can lie face down and have it on your left limger.


That’s a shame, because this hip-mobility drill is extremely effective and relatively straightforward. Both legs get worked in their own special way, so pay special attention to your form. Now lower your hips to get into a deep stretch position and bend your elbows, which should be hovering right around knee level. 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.

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. After 5 forward reps, reverse and do 5 backward reps, all the while keeping that foot close to your butt. With so much positive feedback, I came back with an upgraded version in a video. 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.

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.

DIY Lacrosse ball or similar mobility ball.

After loosening up the gluteal area, this exercise aims higher on the kinetic 111, focusing on lumbar and thoracic spine mobility. They originate on the bones of the hip and attach on the femur thigh bone. 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.

No more confused wriggling or pointless treadmill plodding. 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. Rocking frog stretch 10 reps.


Your big toe should remain in contact with the floor, as should the inside of your knee. By opening up these muscles, you’ll be able to move a lot more freely,” DeFranco says.

Using your hands and planted foot to move, start rolling the ball up, down, and around your right glute. The Limber 11 ends with a deep leg stretch that hits the hip flexors, glutes, and thighs as a whole, including the quadriceps. 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.

As with the IT-band roll, stop at any tender points for a few seconds, flexing and extending the left knee. 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 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. This old track-and-field favorite marks the start of more dynamic movement patterns that, along with their mobility benefits, jooe help defeanco heart rate and blood flow.

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.