Joe DeFranco’s “Limber 11“ (flexibility routine)

Simple & practical, yet extremely effective way to improve flexibility and decrease low back pain. --Limber 11 Routine-- Foam Roll IT Band Foam Roll Adductors SMR Glutes (lax ball) Bent-knee Iron Cross Rollovers into V-sits Rocking Frog stretch Fire Hydrant circles Mountain Climbers Cossack Squats Seated Piriformis stretch Rear Foot Elevated Hip Flexor stretch