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Joe D's "Limber 11" (flexibility routine)


I can't believe it's been almost five years since I posted my original Agile 8 flexibility routine. For those unfamiliar with how that routine came about, here's the quick story:

At the time, there were the "over-reactors" & "under-reactors" regarding flexibility. The over-reactors promoted very comprehensive flexibility routines, but most of these routines took over an hour to complete or required special equipment. The "under-reactors" were those who said, "F#ck it, I just wanna lift", so they didn't perform any flexibility what-so-ever. As with most things in life, the answer to the flexibility "problem" could be found somewhere in the middle of the extremists. Unfortunately, there wasn't much (if any) practical information out there that covered this "middle ground". 

I pride myself as being a "voice of reason" in the fitness industry, so I wanted to provide a realistic flexibility routine that would help almost anyone. I realized that many people find stretching boring as hell, so if I was going to get them to actually do it, it couldn't take all day to complete. So instead of coming up with the "War & Peace" of flexibility routines, I  decided to provide people with 8 simple stretches/mobility drills that easily flowed together and dramatically reduced low back tightness in under 15 minutes. The end result turned out to be a wildly popular routine that helped (and continues to help)  thousands of people worldwide that otherwise hated stretching! 

I will be the first to admit that there is nothing "special" or "magical" about the Agile 8. But the "secret" to its success and longevity lies in the fact that people actually do it. This can hopefully be a lesson to all coaches and trainers regarding the power of simplicity. You can write up the greatest program in the world, but it aint worth sh*t if no one does it! 

Now that I've explained the history of the Agile 8; I'll explain the reasoning behind this blog post:

Since there are so many people performing the Agile 8 and our audience continues to grow daily, I wanted to ensure that everyone continues to get the most out of the routine. I thought it would be a huge help to make a video of the routine so people can see how to perform each exercise, instead of relying on written descriptions.

So, without further ado, I bring you the updated version of the Agile 8...

The Limber 11!   

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

-Joe D.

PS - If you want to learn more about this type of stretching and mobility training, check out these two AMAZING resources:

AMPED WARM-UP: The best selling warm-up product in the world

HARD:CORE: The most comprehensive core training system ever created 


  1. Loving the limber 11! What do you do as a upper body warm up before benching etc?
  2. PLEASE post an upper body version of the Limber 11 as well. I've got some serious kyphosis here.
  3. Life changing!
  4. Would this suffice for the cooldown/stretching after workout or a more traditional static stretching? If it does not suffice, what can y'all recommend. Thank you for this!
  5. Dickie go to 'simple six' to see joe's upper body mobility post
  6. Why no upper body movements ?
  7. I tried this last night, as I've been having a lot of pain in the hips lately Holy mother of god did some of this hurt interestingly, not a lot of pain from piriformis, but a lot in the area near the upper attachment point of the glutes Joe, what do you think of the recent replacement of the foam roller with orbital polishers by some? seems like it might work even better, in the areas you can reach with it
  8. Considering i have anterior pelvic tilt, should i avoid any of these which may make it worse and if so which?
  9. Terrific warmup/mobility routine. Thank you so much for providing this to us, and free at that. For anyone wondering if it works, it does. My lower body workouts this week have been incredible, and all that without static stretching like I used to. Thanks again Coach!
  10. Great stuff Joe D.
  11. This is ABSOLUTELY terrific. I've been using Agile 8 recently and kept wondering if cossacks would make it even better... Guess I was right. The inclusion of Piriformis stretches is also a good one I think.
  12. Great job on the video Joe D! As always, the info is not only helpful, but practical. Doesn't require a lot of time, which makes it convenient to incorporate in a daily routine. For those of you that have requested help with upper back and shoulder mobility, I highly urge you to get the ProMaker CPPS workout. The dynamic warm up that is in the video, in combination with a Global Stretch across a physio ball, will immediately change your Range Of Motion and posture! Thanks again for the research, keep up the great work! It's not whether you get knocked down. It's whether you get up again!- Vince Lombardi
  13. This is a great update to Agile 8. Absolutely love the coaching cues that don't come out as good when in a written format. Timing is great for me as I am getting cleared to exercise again after a 6 week episode with a bacterial infection in my blood that left me bedridden for several weeks and limited movement the rest of the time.
  14. There are so many little extra hints and tips in this its just brilliant. Flexability is so important and very few people practice it properly. Thanks for the free advice.
  15. Fantastic new video and just in time for my off season. Similar to David what would you recommend for upper body/shoulder mobility? I have very poor flexibility at the moment. Would you suggest doing some basic static stretching for my quads and hamstrings too. Thanks again.
  16. I just wanted to mention that a small (hard) med ball works great for foam rolling the IT Band & adductors, if you want to try something other than a traditional foam roller. There is also a product called The Orb which is awesome!!
  18. Great video and will definitely get this integrated into sessions and workouts. Will there be an upper body version coming soon to help with thoracic issues, shoulder mobility, and overhead or front rack type movements?

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