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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The adductors are dffranco muscles collectively grouped under the title of “the groin,” defrancl the adductor brevis, adductor longus, adductor magnus, pectineus, and gracilis. Now lower your hips to get into a deep stretch position and jos your elbows, which should be hovering right around knee level. Now, spread your legs out about inches wider than your shoulders and turn your toes so they’re pointed outward.

Begin by rolling backward. Slowly bring your knees all the way down to one side as you turn your head in the opposite direction. Your big toe should remain in contact with the floor, as should the inside of your knee. No more confused wriggling or pointless treadmill plodding.

After your main reps, you can shift side to side for additional stretching. By opening up these muscles, you’ll be able to move a lot more freely,” DeFranco says. IT-band foam roll passes. Roll the foam slowly up and down your inner thigh from the midpoint of your adductor muscle to just above your knee. Bend your elbows and drop down so you’re resting your torso on your forearms.

Place the roller on the floor so that you can lie face down and have it dfranco your left thigh. A foam roller and a lacrosse ball,” DeFranco says. Cross your right leg over the left thigh, with your left knee bent and foot planted on the floor. jle


Both arms should be on the floor from your palm to your elbow. 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. Flex and extend the knee a few times while the roller is positioned on that spot. As the ball presses in, breathe deeply.

Rear-foot-elevated hip-flexor stretch reps hold sec. As with the IT-band roll, stop at any tender points for a few seconds, flexing and extending the left knee. Lie on your oje side with your left hip on the roller. Thus, the Limber 11 was born. It can also be a game-changer for your squat depth.

At this point, you should already feel a bit of a stretch in your groin. 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! Here’s how to nail it.

Cross the right leg over defranoc your foot is on the floor in front of your left kneecap, balancing yourself with your left forearm and elbow on the floor. Sit on the floor and wedge the ball between your right glute and the floor.

It’ll also help open up the hips, defganco, and groin while ramping up the cardiovascular system. Your left elbow will lift up and down from the floor as you do so. Both legs get worked in their own special way, so pay special attention to your form.

Extra cruel Beastie ball.

Joe DeFranco Limber 11 – Album on Imgur

It helped tens of thousands of people around the world feel better and even improve lower-back pain. The frog stretch is designed to linber the strength and mobility of that tender area. 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 few extra clicks.


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.

Limber 11 Flexibility Routine |

Cossack squat reps per side. Like the SMR ball roll, the bent-knee iron cross can greatly reduce the tension and pressure that exacerbates low-back pain.

Splay your right leg out from your left for balance, with that toe and knee in contact with the floor. Your outstretched, trailing leg will go straight with the heel down and toes pointed up.

Limber 11 flexibility routine in GIF’s!

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. Contact the floor with your palms and hold the stretch for a count, then repeat the sequence. Rock backward under control, pushing your hips straight back as your forearms stay degranco the floor. 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.

Get on your hands and knees with elbows straight, hands on the floor directly below your shoulders and knees just inside shoulder-width apart. Next, return your torso to an upright not limbdr position, contracting that right glute to assist in the motion, and bring both arms straight overhead, holding that position for seconds. Mountain climber 10 reps per leg.