Upgrading the AGILE 8 Mobility Routine [Official Reveal of AGILE 8 version 2.0!!]
Released on August 9, 2018
1:25 – Show overview
3:50 – Joe reads the Instagram DM that prompted today’s show topic
5:50 – Joe gives the back story of the original Agile 8 routine
14:15 – The one thing you can do to make the original Agile 8 better
17:25 – Joe begins the thought process behind changing the Agile 8 into a full body mobility routine
18:25 – The 3 biggest sources of pain that prevent people from training
21:45 – The primary causes of low back, knee & shoulder pain
25:00 – Joe reviews the “Joint-by-Joint Theory”
32:20 – The 8 areas of focus for Agile 8 [version 2.0]
37:30 – The 1st non-negotiable mobility drill in Agile 8 [version 2.0]
39:15 – The “superficial back line” and its effect on your entire body
41:40 – The test you can do at home to determine the effectiveness of “rolling out” the bottom of your feet
48:00 – How to determine if your ankles need more flexibility or joint mobility
58:45 – The 2nd non-negotiable stretch in Agile 8 [version 2.0]
1:02:10 – Joe gives a quick rundown of the new Agile 8 [version 2.0]
1:04:10 – Joe tells the audience about the NEW tank tops that are currently in stock (but not for long)!!
Important Links from the Show
- DeFranco's Agile 8
- DeFrancoShop.comNEW tank tops available for men AND women! [VERY LIMITED SUPPLY]
- DeFranco InsiderThe single most effective site for your success in and out of the gym. [AMAZING community of like-minded trainers, coaches, therapists & lifters are waiting to help you achieve your fitness/business/life goals!]
- Follow Joe D. on Instagram!
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-The Industrial Strength Show team
Hi Joe thanks for this! The two “non-negotiables” have really helped me, the hang most dramatically (I seem to have fixed a (self-diagnosed ) impingement, feels like a million bucks!)
I found myself wishing there was something analogous to the passive hang which could open my hips.
After some googling and experimenting, I am having a lot of success spending time in a forward-leaning Asian “prayer” squat. I set up close to a rack, drop down to a resting squat, pull myself _gently_ forward (such that my weight is just slightly forward of my arch – helps unstick my ankles) and gently press my legs outward with my elbows ( helps un stick my groin). The forward lean and groin “stretch” are subtle to the point where I just notice them.
This feels fantastic and, like the passive hang, I feel love gravity is repairing some accumulated wear and tear. What with the squat being arguably the most fundamental human movement, I’d like to nominate the assisted Asian squat as a third non-negotiable!