Flexibility/ Mobility

Joe D’s “Limber 11” (flexibility routine)

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Limber11_pic

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-Long

Hardcore-long

360 Comments

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  21. This is great! I do have a question I find it very hard to contract my glutes in the last exercise. Like I try to squeeze but nothing happens.

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  32. The Limber 11 routine provides an efficient and practical flexibility program, combining mobility exercises to enhance mobility and reduce tightness in under 15 minutes.

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  58. This is great! I do have a question I find it very hard to contract my glutes in the last exercise. Like I try to squeeze but nothing happens. Help !

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  132. You can check the status of your Russian certificate application status online by entering your invoice number or tracking ID on our website. We designed our website to be as simple and user-friendly as possible in order to meet our customers’ needs in all ways.

  133. There is a long list of documents that may require attestation for a Russian certificate in the UAE. The time required is determined by a variety of factors, such as the country requiring the authentication, the type of documents required, and the organization requiring it. It usually takes between 15 days and a month to complete. The time will still be influenced by the previously mentioned factors.

  134. Power attestation services guarantee 100% authentic attestation on every one of the certificates. We provide our customers with an online tracking facility. Our employees are always available to help customers, both online and over the phone. We send you emails and text messages to keep you informed of your progress. We are the best company for a variety of reasons. For more details regarding UAE attestation please send us a scanned copy of the certificates at +971 4 3799100. or Call us at +971 4 3799100. Every type of Certificate Attestation Procedure can be done with us from anywhere in the world without your presence.

  135. ✔️ Request a visa for family members from Russia.

    ✔️ To apply for higher-level education in the UAE.

    ✔️ Obtaining a visa for you or a spouse or children.

    ✔️ To apply for a new passport or renew an existing passport in the UAE.

  136. If you want to get a visa, a license, or an admission letter in the UAE, you must present an official birth certificate. Every country and embassy in the world is required by law to do. The attestation of your Russian birth certificate by MOFA and Consulates is a simple process that verifies the authenticity of your Russian birth certificate. The attestation will take place at the UAE’s Ministry of Foreign Affairs (MOFA) and Consulates.

  137. Document required for attestation of educational certificates for use in the UAE
    ✔️ Original educational certificates from Russia

    ✔️ Copies of candidates’ passports

    ✔️ Photograph of the candidate

    ✔️ Candidate Authorization Letter

  138. Russia’s UAE Embassy: After receiving attestation from the MOFA, you must obtain attestation for your educational certificate from the UAE Embassy in Moscow, Russia.

    UAE Ministry of Foreign Affairs: After obtaining attestation from MOFA Russia and the UAE embassy, you can apply for attestation from MOFA attestation UAE. This is the final step in validating your academic certificate for use in the UAE.

  139. Attesting Russian documents in UAE could be a time-consuming process. Before final attestation, a certificate must be attested by a number of government authorities. Here are the steps to certifying your educational certificate for use in the UAE.

    Russia’s Ministry of Foreign Affairs: MOFA Russia only checks the attestation and signature of other government authorities to authenticate them. To obtain MOFA attestation, the degree certificate must be in Russian or English.

  140. Documents Required in the UAE for Russian Certificate Attestation:
    ✔️ a copy of the applicant’s passport

    ✔️ The original and a copy of the Russian documents or certificates were required.

    ✔️ Proof of Russian citizenship or a valid UAE residency permit

  141. MEA Seal: The Ministry of External Affairs, also known as the MEA, is the final level of legalization from the home government, after which an MEA stamp is applied to the document. MEA is the central organization in charge of the country’s external affairs.

    Attestation from the Embassy: It is carried out by officials from the country where the documents are being attested. For most countries, it is the final step in the certification process after the Ministry of External Affairs.

  142. State Administration: The verification of state certificates is performed by three different organizations depending on the document type. The State Home Department (SHD), the Human Resource Department (HRD), and the Sub-Divisional Magistrate (SDM) are the three departments (SDM). Despite the fact that SDM is independent of the state government, the authentication performed by this authority is considered on a state level.

  143. The steps you need to follow while attesting Russian certificates in Dubai, UAE.

    Quality Regional: It’s the first step in the certificate verification process. This stage of authentication can be performed by the notary or the university from which the documents were issued, or by the Chamber of Commerce in the case of commercial documents.

  144. ✔️ Tax breaks and the avoidance of double taxation

    ✔️ Bank and other financial institution loans and advances.

    ✔️ Commerce and trade activities such as inter-and intra-country movement of goods and services are examples of commerce and trade activities.

    ✔️ Expansion of businesses and trade across borders, as well as the establishment of off-shore businesses

    ✔️ Business closure, merger, and acquisition

  145. ✔️ Embassies or consulates for the issuing of visas or passports

    ✔️ Immigration office for visa applications, emigration requests, and work status changes, among other things.

    ✔️ Ministry of Education equivalency requirements (MOE)

    ✔️ To own an asset or property in UAE.

    ✔️ New marriage and cancellation of the marriage contract

    ✔️ Citizenship and Immigration

    ✔️ Obtaining Permits and Licenses

  146. Many Russians prefer to live and work in the UAE because it provides a stable, secure, and liberating environment. However, Russian citizens face a number of challenges when they relocate there. These are some steps for your Russia certificate attestation and legalisation in the UAE. You need to attest your Russian certificates in Dubai, UAE. For the following reasons:

  147. Russia certificate attestation in UAE is the process by which a Russian document can be used in the UAE. Russian degree certificates, certificates of civil status (marriage, birth, and death certificates), diplomas, police clearance certificates, and affidavits are the most commonly attested documents.

  148. The UAE government states that verification of Russian documents is necessary before utilizing them In UAE. Before the UAE embassy will accept any documents, the Russian Ministry of Foreign Affairs must certify them. The documents need to go through the UAE Ministry of Foreign Affairs attestation after receiving the UAE embassy stamp from Russia.

  149. The charges or fees for Philippines certificate attestation in Dubai, UAE vary depending upon the type of service the customer selected and the place the documents were delivered and used. The Power Attestation Services Philippines certificate attestation price may be reasonable, and we offer free pick-up and drop-off service. Also, for the best deals on any other certificate attestation deals, contact our executives at 24/7.

  150. When attesting documents, it depends upon a lot of factors for which purpose and country they are going to be used in. So we need to understand the different types of requirements and the time spans involved in the attestation of a Philippine Certificate in Dubai, UAE. In the Philippines, certifications are attested by the Philippine government, but they have different rules and requirements. Normally, it will take about 15 to 25 days to finish, but time may vary depending on the above conditions being met.

  151. Why use Power Attestation Services for Philippines Certificates attestation in the UAE?
    We help individuals and companies to get the necessary documents attested from the UAE in a very short time. We have been providing services in the UAE for the past 20 years. Our experts are quite familiar with legal formalities and thus produce better results more quickly. We offer our clients a stress-free way to complete all types of attestation procedures. We personally ensure that all completion requirements are met and expedite the process. Contact us via email info@powerattestation.com or phone +971529940552 for all of your Philippine certificate attestation needs.

  152. – Attestation by the UAE Embassy in the Philippines for documents which are verified by the Department of Foreign Affairs (DFA)

    The next step is that the documents will be attested by the UAE Embassy in the Philippines. With this final step of document attestation in the Philippines, the documents will be sent back to the UAE for further attestation.

    – Finally, the Philippine certificates need to be attested by the Ministry of Foreign Affairs Attestation in the UAE.

  153. – Attestation by the Philippine Department of Foreign Affairs for requested certificates in the Philippines

    The process starts with attestation from the Department of Foreign Affairs (DFA) in the Philippines for all educational and non-educational certificates required to be attested from the Philippines.

  154. Procedure for obtaining attested Philippines certificates from Dubai, UAE
    You must first submit the proper documents, though there is also the option to have our agent pick them up. After that, we can begin the process of obtaining the Philippine attestation. You need to follow the below steps to obtain attestation of the Philippines certificates from the UAE.

  155. ✔️ The Philippines issued Marriage Affidavit Certificate in Dubai, UAE.

    ✔️ The Philippines issued Medical Certificate in Dubai, UAE.

    ✔️ The Philippines issued Affidavit in Dubai, UAE.

    ✔️ The Philippines issues divorce certificates, etc.

  156. Power attestation services in the UAE provide you with all kinds of your Philippine personal certificate attestation at the best prices. The following Philippine personal certificates need to be attested in the UAE:

    ✔️ The Philippines issued marriage certificates in Dubai, UAE.

    ✔️ The Philippines issued birth certificates in Dubai, UAE.

    ✔️ The Philippines issued Police Clearance in Dubai, UAE.

    ✔️ The Philippines issued Power of Attorney Certificate in Dubai, UAE.

  157. Power Attestation Services provide various forms of help for document Attestation, Apostille, and Embassy Legalization. Our team is strong and straightforward in their Attestation and Apostille Services, and concerned about potential obligations. The dedicated procedure of Power Attestation Services has aided the company in developing into a professional organization for numerous associations in verification and Apostille Services.

  158. The time frame for France certificate attestation in Dubai is not fixed and may vary depending on the case. In terms of estimation, the entire attestation process can be completed in 8-10 days and can even be delayed if the circumstances do not work in your favour. Prices vary according to the type of document and the processes it must go through to be fully attested.

  159. The verification of business documents for international trade is known as commercial document attestation. It can be hard for owners or beginner professionals to get the attestation done on their own, so they contact commercial documents attestation services to make the process easier. If you want to attest France commercial document attestation in UAE You have to follow some steps

    ✔️ Processing in order from the appropriate government division or power.

    ✔️ You will need Apostille approval from the Ministry of Foreign Affairs for your documents.

    ✔️ France Embassy Attestation

  160. If you apply for higher education in the UAE or move from France to the UAE for study purposes or for employment purposes, you have to attest to the following documents:

    ✔️ Documents are being translated (if essential)

    ✔️ Legalization of your documents by the education department.

    ✔️ You will need Apostille approval from the Ministry of Foreign Affairs for your documents.

    ✔️ Embassy France’s Attestation

  161. ✔️ Following that, the original translation must be forwarded to the Department of Foreign Affairs (DFA) so that both can be legalized together (the translation and the original).
    ✔️ After DFAT, forward to the Embassy for legalization (both the translation and the original).
    ✔️ The Embassy will charge based on the DFAT stamp.
    ✔️ Following the UAE Embassy, it must be attested by the UAE Ministry of Foreign Affairs.

  162. ✔️ The Embassy attests and authenticates the Department of Foreign Affairs France’s seal and stamp; thus, the standard seals of the entities listed will be required for the Embassy to document certification (each document must have a Foreign Affairs Authentication).
    ✔️ Original – All school, academic, birth, death, marriage, and other certificates must be translated by a certified translator and bear the signature of a recognized translator. The stamp from the Department of Foreign Affairs should be included. (Only applicable in certain circumstances)

  163. These are the steps you need to follow while attesting France certificate attestation in UAE
    ✔️ Send copies of your passports and your original certificates.
    ✔️ Additionally, receive it by courier services and let clients know when they have been successfully collected.
    ✔️ As proof of your documents, the embassy will provide a legalization document.
    ✔️ These will be translated from French back into English and delivered back to you by the embassy after the Ministry of Foreign Affairs has attested the certificate.

  164. It is critical to present your certificate to a licensed Attestation company in the UAE. We can provide legalization services beginning with the collection of certificates and ending with the delivery of the documents.

    REMEMBER, an incorrect stamping don’t do it on your original Documents.

  165. If you apply for higher education in the UAE, you will need to prove the authenticity of your documents at the Ministry of Education. If you plan to work in the UAE, this document is essential for you as well as for your work visa.

  166. Attestation is required in the UAE for a variety of reasons, including obtaining an employment visa and sponsoring your family in the UAE. When admitting your wife to the hospital for delivery and enrolling your children in school, Certificates must be attested when applying for insurance for your family, internal and external promotion, pursuing higher education, opening a company account in UAE, applying for VISA designation change, and many other reasons.

  167. Obtaining an attestation stamp from a France embassy or consulate is a type of legal procedure that provides proof of document verification. The certification of documents required to conduct business in UAE or another country or obtain a visa is known as France Embassy attestation. It is necessary because it will confirm your status as a permissible individual. To have the document attested, the relevant papers must be verified at various levels of government. Only authorized individuals are permitted to attest to the documents.

  168. Services for France Certificate Attestation in UAE to use documents and certificates issued by France in other foreign nations, attestations must be obtained to confirm their validity and its originality. We offer to assist you in obtaining reliable and quick notary public and verification services for vital papers such as those issued in France by schools, colleges, and universities, as well as for birth, marriage, and company records.

  169. France certificate attestation in Dubai will need to have a long list of documents attested if you plan to travel from France to the UAE. Before approving your travel visas, their ministries demand that you provide each of these proven documents. Therefore, you may need a variety of documents, all of which you should have attested before you start applying.

  170. – Proof of address: If there is no proof of permanent address, then this needs to be provided with any

    – A copy of current employment contract or business registration and ownership papers

    – Original Certificate issued by a authorized government authority and Notary Public or Embassy

  171. – Original Passport and its copy : With the latest issue of your passport, you should have a passport validity of at least 6 months after your return date. This is because you need to submit it as soon as you arrive back in Australia and before leaving again.

    – Visa: You will also need to present a visa or any residency proof and valid Australian citizenship identity card.

  172. ✔️ To get a job visa or labour card.
    ✔️ To apply for or obtain a higher education UAE
    ✔️ To get a family visa in UAE
    ✔️ School admission purposes for your child
    ✔️ For new company registrations etc.

  173. The Australia certificate attestation in Dubai process ensures that all the information on the paper matches with its data in a central database so that it can be easily verified. The main purpose of Australia’s certificate attestation in Dubai and UAE is to make sure that the document is legal and authentic and can be used for the following purposes:

  174. We recommend that you leave the process to the professionals due to the complicated. Power Attestation Services are dedicated to serving foreign nationals from all over the world. We have assisted thousands of Australian clients in UAE who needed their Australia Certificate attestation in Dubai on time.

  175. The Australia Certificate attestation in UAE is a complicated process that involves multiple stages in which various government bodies verify the documents. The relevant Australian bodies will attest the certificates first, followed by the UAE Embassy, and finally by the UAE Ministry of Foreign Affairs.

  180. Welcome to Power Attestation services, we help provide authentic and reliable attestation services for your documents, in acknowledgment to international requirements. As a document legalizing company, we pride ourselves in ensuring that we meet the standard and time required by our clients.

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  185. This routine is an excellent and comprehensive program for anyone looking to enhance their mobility and flexibility.

    It’s designed to target key muscle groups, offering a full-body stretch that can significantly improve athletic performance and reduce the risk of injury.

    Whether you’re a professional athlete or just someone looking to stay limber, the “Limber 11” routine is straightforward, effective, and adaptable to various fitness levels.

    Joe D’s expertise and clear instructions make this a valuable addition to any fitness regimen.

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  186. I’m glad to hear that the article has been helpful for you! It’s fantastic that you’ve already noticed improvements in your flexibility. With your job requiring a lot of physical movement, staying limber is definitely key. It’s great to hear that you’re feeling rejuvenated and ready to tackle each day with renewed energy. Keep up the good work

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  203. Just a great product here and happy to get some more details on it. Storage is always such an issue when finding great routines but luckily I have a shipping container to put extra stuff for my workouts.

  216. This is great!! I’ve been looking for a helpful routine on flexibility. Now I’m over 30, it’s more of my focus than just lifting heavy! Flexibility and mobility over everything!

  217. I came upon this when looking for an excellent mobility program for our athletes. Our method, which is simple but effective, is far superior to traditional static stretching.

  218. When I was seeking for a great mobility program for our athletes, I stumbled across this. Traditional static stretching is considerably inferior to our method, which is simple but effective.

  219. I came upon this when looking for an excellent mobility program for our athletes. Our method, which is simple but effective, is far superior to traditional static stretching. Thank you very much!

  220. I came upon this when looking for a nice mobility program for our athletes. Simple, yet effective, and far superior to traditional static stretching. Thank you very much!

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  231. it’s really cool information! The solution to the “problem” of flexibility, like with most things in life, lies somewhere between the two extremes. The “middle ground” was severely under-served in terms of practical information.

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  294. It’s incredibly important to be flexible and limber before working out and doing any extended physical activity. My muscles always feel better after a good stretch before and after a workout.

  301. I was searching for a great mobility routine for our athletes and came across this. Simple, yet effective and so much better than just regular static stretching. Thanks so much!

  314. I’ve Been working out on the gym last couple of years. I admit that if it is very easy to start but very hard to continue. You need to have perseverance and dedication to finish what you’ve started.

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  326. Before I was just doing it with out knowing the right thing to do haha. But this time I think it’s effective after I see this site very helpful.

  331. I use most of these often with both myself, a professional wrestler who often finds himself in unorthodox physical situations (be them intentional or not), and with clients that could use the extra “leg up” (no pun intended) as a fitness professional on basic movements. My only addition for some, including myself, is a static calf stretch. Thank you Joe, from a follower since your site’s inception!

  341. There are many different people with a lot of opinions. The best thing you can do is to see what works best for your body and maximizes the chances of you not getting seriously hurt.

  343. most gyms have machines where you can stretch before or after you start the weights. You can always do a good run on the treadmill before you start in the absence of equipment that helps you stretch.

  344. I find it much easier to do some type of Cardiovascular exercise for 15 to 20 minutes before i hit the weights. Usually use a treadmill or the some of type of machine that will work out all my muscle groups before I begin.

  345. This is exactly what I needed! My back gets super sore when working under the hoods of cars all day. Thanks for the great content! I will keep following you

  346. I have been 2 of the 5 excercises for the last 20 years.
    It certainly gets tougher the older you get. BUT i have
    noticed friends of my age have fat bellies and hardle walk.

    Stretching and flexibility routines have really made the difference
    especially in the driving long hours work….
    If it wasn’t for these routines things may be a lot different.
    Your posts are a reall reminder to us all… thanks.

  350. Thanks for this article. To be upfront, I do work for a limo hire company in Perth. So being flexible in my body movements is so important. Followed your routine and I have definitely seen an improvement already. Now I can work all day everyday! Feel like a young chap again.

  355. Hey Joe,

    I think it would be a great idea if you came up with an upper body equivalent to the limber 11 routine. I’m sure it would be a big hit.
    Thanks in advance,
    Sib

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  357. Love this routine, but could you fix the video not showing up on the page? It’s a huge hassle to have to link to 2 different pages to list out the routine and also link to the youtube video.

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  359. This is great! I do have a question I find it very hard to contract my glutes in the last exercise. Like I try to squeeze but nothing happens. Help !

  360. I was searching for a great mobility routine for our athletes and came across this. Simple, yet effective and so much better than just regular static stretching. Thanks so much!

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