Joe Defranco’s Limber 11

In this post, I would like to share with you Joe Defranco’s limber 11. For those who may not know who Joe Defranco’s is; Joe Defranco is a highly sought after strength trainer from New Jersey. Also, Joe DeFranco is the founder and owner of the world-famous DeFrancos Gym. For the past two decades, athletes from around the world have hired Joe because of his remarkable ability to improve strength, speed, power, mobility, agility and sport-specific endurance. Joes training techniques have been featured in and on ESPN, Spike TV, NFL Network, WWE Network, Mens Health Magazine, Mens Fitness Magazine and in the NY Times best-selling book, The 4-Hour Body. His resume includes NFL players from all 32 teams, Major League baseball players, WWE superstars, UFC fighters, Olympic athletes and college All-Americans.Joe is not only a pioneer in the sports performance industry he has revolutionized the garage and warehouse gym business as well. Many industry leaders credit Joe for the paradigm shift regarding sports performance facilities. Before Joe started his business, it was thought that you needed a large, multi-million dollar facility in order to succeed. But after turning his original 500 square foot storage closet into an athletic performance mecca it then became in vogue to own a small garage or warehouse gym. Joe’s gym blueprint is now the industry standard and DeFranco’s is a globally recognized brand.

Joe is currently focusing on paying it forward as hes spending more time consulting trainers and gym owners worldwide. He also hosts the Industrial Strength Show a top-ranked weekly podcast dedicated to training for peak performance, mindset and living your passion.In addition, Joe has partnered with Jim Smitty Smith and together they have co-created the Certified Physical Preparation Specialist (CPPS) course, DeFrancoInsider.com membership site, as well as a series of best-selling DVDs and manuals.

What is the Limber 11 routine??

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, the heck with it, I just wanna lift, so they didnt 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 wasnt 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 couldnt 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 otherwisehated 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 Ive explained the history of the Agile 8; Ill 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!

-Limber 11 Routine

1) Foam Roll IT Band


2) Foam Roll Adductors


3) SMR Glutes (lax ball)


4) Bent-knee Iron Cross


5) Rollovers into V-sits


6) Rocking Frog stretch


7) Fire Hydrant circles


8)Mountain Climbers


9)Cossack Squats


10) Seated Piriformis stretch


11) Rear Foot Elevated Hip Flexor stretch

I will be adding this program to my training. Let me know in the comments below how this works for you.

Until next time, God Bless you all.

I.A.A.M.