Flexibility/ Mobility

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

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

89 Comments

  1. Keeping your home or commercial property at an appropriate temperature is an important part of making your location a more comfortable place to be. We understand the necessity of maintaining this balance and are here to provide our area with the high-quality HVAC services that they need. We have years of experience with AC repair as well as heating systems and ductless HVAC systems. In providing these much-needed services to our region, our clients know that they can count on us throughout the year for their heating or cooling needs. Performing everything from installations, to repairs, replacements, and general maintenance, we make sure that your systems are performing their best no matter the conditions outside.

  2. If you want your home or office to look its best, then hiring our professional cleaning services is the best option available. It ensures a clean, comfortable, and hygienic environment that your clients and family will find very attractive. Another one of the top reasons to hire our cleaning services company is that we are capable of delivering outstanding service. The cleaning crew always puts the customer’s first and last priority. Our team members work with extreme dedication and commitment.

  3. We take things a step further by vetting our appliance technicians. Once they have been vetted then we can confidently send them to help our customers with his or her repair needs. Many of our repair technicians have been in the industry for as long as we have been operating our business. The quality of service that we offer to our customers is the reason that they continue to turn to us. Various things set us apart but one of them is the quality of service that we offer our customers. Since we are committed to providing our customers with the best quality of services possible, we have invested in the necessary tools and equipment needed to make the necessary repairs needed. If you want and need affordable appliance repairs to make sure you contact us right away.

  4. Our team has years of experience installing, maintaining, repairing, and inspecting roofs. We offer services for commercial and residential customers. Our roofing contractors have years of experience working on roofs. Your new roof will improve your home’s look and curb appeal while increasing its value. We offer a wide range of roofing materials, styles, and designs that will improve the visual aesthetic of your home. Let our team help you choose the perfect roof that will meet your needs and budget. We are also available for roof repairs for your home. Feel free to email or call our team today if you need residential roofing services.

  5. We are a dedicated, hard-working team of professional carpet cleaners, who make it our goal to bring your carpets back to life. Because we have been in business for years, we have taken each, and every, new job as an opportunity to grow, and evolve; adapting our cleaning styles to the newer types of carpet that come on to the market. We use only the top of the line, latest and greatest cleaning tools, and the safest cleaning solutions, to make sure that your carpets are completely clean while keeping you, your family, and pets safe. If you are looking for a regular cleaning company to make sure your carpets are clean, on a schedule, we would also be happy to set that up for you!

  6. When it comes to your pool, you can leave all of the hard work to us. We are experts in providing all the maintenance, care, and even repair that your pool needs. Along with our pool cleaning service, we offer a range of other maintenance and care services, including pool inspections. This is along with providing pool equipment installation and repair. We are also the expert pool builders, with expertise in plastering, tiling and pool plumbing, so we can provide the perfect pool to match your backyard. We can even work to upgrade your current pool as well. With our range of pool services, getting or looking after a pool is so simple.

  7. Our service can provide the help that you need to get any of your home appliances working again. That’s because we offer repair services for all common household appliances. We provide refrigerator repair, washing machine repair, dryer repair, oven, and stove repair. That’s not all that we can do though, and we even provide further services such as garbage disposal repair and water heater repair. All of our repair services are designed to provide quick solutions to the problems that you have, so you don’t need to go without any of your home appliances for too long. Contact us now to get your appliances working again.

  8. You never really know how important a tree is until you have one. This is what many of our customers tell us when they rely on our tree care services. They may have a tree on their property that is no longer as lush and beautiful as it used to be. They call us to find out why and to see how we can help. We are different from most people because we have a fascination with trees and all the beauty and splendor that they offer. This is why we started our tree care service more than 20-years ago. Treating and caring for trees is more than just a business to us; it is our passion. Contact us today to learn more about our tree services.

  9. Having your home inspected by one of our professionals who know what they are doing can make a big difference in what you can learn about the place you want to call home. We might find a few things that are not so bad, but then again we may find that the previous owners fixed any problems or issues completely. Give us a call today and schedule a date with one of our expert inspectors!

  10. We have the required expertise to fix all types of roofing issues such as damaged or missing shingles, leaks, flashing, or even gutter problems correctly the first time around! Small roofing issues can turn into major, expensive problems that extend well beyond the roof. That is why a roof inspection is the best way to assess your roof to determine if you need a roof repair or roof replacement. Contact us today to set up a FREE consultation and learn about our quick, reliable, and affordable roofing solutions that will keep you and your property warm and dry.

  11. The installation of a high-quality roof is essential for the functionality and safety of your home. It is also necessary to replace the covering if it is not in good shape. These are all things you must consider. Normal wear and tear, old age, and frequent storms can all contribute to wearing it down and that shows signs of needing roofing repairs or replacement. If you are not sure if this service is needed, scheduling a professional inspection is key. Contact us now to learn more about our fast, affordable, and roofing solutions. Thank you.

  12. 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.

  13. 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!

  14. 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.

  15. Having a Healthy lifestyle helps to maintain good balance and boost immune system. Good to have an idea how to do that. By the way, some of us struggles having spare time on cleaning their houses. Good to know that around the Philadelphia there’s a company that helps a lot on cleaning services.

  16. 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!

  17. 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.

  18. 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.

  19. 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.

  20. 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

  21. 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.

  22. 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.

  23. 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

  24. Once you arrive your money is now sitting at another curb for a few more
    hours while you are inside enjoying with family and friends.
    Recruitment will be done only after various official formalities like
    test drives, customer caring skill test, etc. The unparalleled comfort
    and convenience of being driven in a limousine is hard to surpass, as
    well as enabling the occupant to arrive at
    the destination with a strong presence.

  25. 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.

  26. These include such things as security (CCTV or secure
    facilities), and a car wash so that you collect your car in a clean state.
    Dating Agency will help you to combine your cultural and
    entertainment program in Kherson with meeting the finest and prettiest of local ladies.
    Individuals that need a ride from Salisbury to Gatwick
    should consider taking a taxi.

  27. 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 !

  28. 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!

Leave a Reply

Your email address will not be published. Required fields are marked *