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.

Author: Mezitaxe Dataur
Country: Thailand
Language: English (Spanish)
Genre: Health and Food
Published (Last): 3 January 2006
Pages: 93
PDF File Size: 15.93 Mb
ePub File Size: 13.88 Mb
ISBN: 227-8-75235-677-2
Downloads: 76163
Price: Free* [*Free Regsitration Required]
Uploader: Zulkilkis

They also tend to get tight in athletes—hence, the ever-famous groin pull that’s sidelined many a pro over the years. Bend your elbows and drop down so you’re resting your torso on your forearms. Once you’re back as far as you can go, hold for a two count, then release by coming back forward.

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. Place both hands on the floor behind you for balance. Bent-knee iron cross per side. 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, limbe it helps stabilize the knee sefranco. Now, spread your legs out ilmber inches wider than your shoulders and turn your toes so they’re pointed outward.

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. Rear-foot-elevated hip-flexor stretch reps hold sec. At this point, you should already feel a bit of a stretch in your groin.

After rolling the outer thigh, you’ll hit the inner thigh, where the adductor muscles reside. Adductor foam-roll passes. Derfanco perfect if you’re about to engage in some heavy-duty squats or any sporting event that involves stop-start sprinting. Get warm just like a pro athlete with top trainer Joe DeFranco’s minute lower-body pre-workout routine!


Limber 11 Flexibility Routine |

DeFranco’s online hits don’t lie. 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. Your big toe should remain in contact with the floor, as should the inside of your knee. Thus, the Limber 11 was born. Another stretch aimed straight at the groin, the Cossack squat will do wonders for the long adductors inside the thigh.

You’ve surely heard of the “high-groin pull. Deluxe Foam roller the harder the better! 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. Extra cruel Rumble Roller. They originate on the bones of the hip and attach on the femur thigh bone. Extra cruel Beastie ball.

Make a fist with your right hand and place it on the floor as jo. 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. 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.

As with the IT-band roll, stop at any tender points for a few seconds, flexing and extending the left knee. Like the SMR ball roll, the bent-knee iron cross can 11 reduce the tension and pressure that exacerbates low-back pain. The frog stretch is designed to improve the strength and mobility of that tender area. 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.

As the ball presses in, breathe deeply.

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

Not only that, once pulled, “it’s a pain in the ass to heal,” as DeFranco puts it. Get on your hands and knees.


Both arms should be on the floor from your palm to your elbow. Your left elbow will lift up and down from the defrancl as you do so. Stand facing away from a flat bench or chair, and elevate your right leg behind you. After loosening up the gluteal area, this exercise aims higher on the kinetic chain, focusing on lumbar and thoracic spine mobility.

Roll slowly back and forth so the roller goes up and down your outer left thigh. 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.

Place the roller limbdr the floor so that you can lie face down and have it on your left thigh. 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.

You don’t need anything complicated to get started today.

The adductors are multiple muscles collectively grouped under the title of “the groin,” including the adductor brevis, adductor longus, adductor magnus, pectineus, and gracilis. Begin in a narrow push-up position, which is similar to a plank except you’ll be on your hands instead of your forearms.

Joe DeFranco’s Limber 11 – Free Download PDF

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. After your main reps, you can shift side to side for additional stretching. Sit on the floor, knees straight and legs out in front of jos in a “V” position, with your torso upright and hands at the ready.

If you’d like, you can carefully pick up the pace throughout the set. Make sure you’re breathing normally throughout.

Author: admin