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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Joe DeFranco’s Limber 11

Both legs get worked in their own special way, so pay special attention to your form. Your body should be straight and tight from your head to your heels. It helped tens of thousands of people around the world feel better and even improve lower-back pain. Place the roller on the floor so that you can lie face down noe have it on your left thigh. Make sure all movement is taking place at the hip joint, as if you’re drawing a nice tight circle with your kneecap limner the air.

Roll the foam slowly up and down your inner thigh from the midpoint of your adductor muscle to just above your knee. You’ve surely heard of the “high-groin pull. Tilt slightly in the opposite direction of the right leg while your arms are overhead.

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.

Get warm just like a pro athlete with top trainer Joe DeFranco’s minute lower-body pre-workout routine! Begin by rolling backward. It tends defrancco 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.


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. Irritation of this muscle can defrancl the sciatic nerve, causing pain and tingling down through the leg into the foot, so it pays to keep it limber. Sit on the floor and wedge the ball between your right glute and the floor.

Both arms should be on the floor from your palm to your dferanco. Make a fist with your right hand and place it on the floor as well. 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.

Limber 11 flexibility routine in GIF’s!

Roll slowly back and forth so the roller goes up and down your outer left thigh. The frog stretch is designed to improve 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 defranxo extra clicks.

Each rep, try to push a little further. Once you’re back as far as you can go, hold for a two count, then release by coming back forward. The adductors are multiple muscles collectively grouped under the title of “the groin,” including the adductor brevis, adductor longus, adductor magnus, pectineus, and gracilis. Like the SMR decranco roll, the bent-knee iron cross can greatly reduce the tension and pressure eefranco exacerbates low-back pain.


Lie on your left side with your left hip on the roller.

By opening up these muscles, you’ll be able to move a lot more freely,” DeFranco says. IT-band foam roll passes. 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 limver for seconds. After you do the back of your glute, straighten the leg out and roll over slightly lmber you can search for more hotspots along the side of your hip.

Once you touch down, reverse the motion, coming back forward to the start position while reaching out as far noe you can with both hands as you lean your torso forward. 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.

Stand facing away from a flat bench or chair, and elevate your right leg behind you. Make sure you’re breathing normally throughout.

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

Splay your right leg out from your left for balance, with that toe and knee in contact with the floor. Bent-knee iron cross per side.

They originate on the bones of the hip and attach on the femur thigh bone.