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Joe DeFranco’s “Limber 11” A Flexibility Routine


Mobility and flexibility are just as important lifting. Without the proper mobility lifts like the squat can be a major challenge to accomplish correctly and can lead to issues. Joe DeFranco is a leading Strength and Conditioning coach, he is based out of New Jersey and comes with a lifetime of knowledge. Having worked with many of the top ranking NFL football players, Joe’s coaching and guidance is second to none.

Today were going to talk about the Limber 11. It is a mobility drill that will help improve your flexibility in your lower body. If your like most people you will agree that stretching is boring and not that fun. Nine times out of ten we just want to lift. Joe’s original mobility routine was the Agile 8. After having much success with the Agile 8 and realizing people were doing it, Joe decided to enhance the mobility routine and thus created the Limber 11.

As a lifter with lower body tightness I really enjoy this routine. It is very challenging and takes dedication. Particularly I would like to point out that if your new to foam rolling or any type of myofascial release you may find it to be very uncomfortable. It will get better in time just stick with it and keep going. The benefits are immense. There are different levels of foam rollers available so for beginners try to get a softer, less dense roller and go from there.

The routine isn’t that lengthy and can be done any time. Ideally you would want to do it on a daily basis depending upon your level of inflexibility. Its easier for Joe to explain what he created so here is a video demonstrating.

The Limber 11

  1. Foam Roll IT Band: 10-15 passes
  2. Foam Roll Adductors: 10-15 passes
  3. SMR Glutes (lax ball): 30sec. – 2min.
  4. Bent-knee Iron Cross x 5-10 each side
  5. Roll-overs into V-sits x 10
  6. Rocking Frog Stretch x 10
  7. Fire Hydrant Circles x 10 fwd/10 bwd
  8. Mountain Climbers x 10 each leg
  9. Cossack Squats x 5-10 each side
  10. Seated Piriformis Stretch x 20-30sec. each side
  11. Rear-foot-elevated Hip Flexor Stretch x 5-10 reps (3sec. hold) each side

Keep with it and see how your lifts improve. And also be sure to visit Joe’s website and check out what he has going on. If any of you are doing this or have do this type of mobility drill before I would love to hear about it in the comment boxes below!

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