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Limber 11

Intermediate10 repsNo jumping

You need

No equipment

How to do it

  1. Limber 11
  2. Source: Joe DeFranco
  3. 1. Foam Roll IT Band [soft_tissue] - 10-15 passes
  4. 2. Foam Roll Adductors [soft_tissue] - 10-15 passes
  5. 3. SMR Glutes (lax ball) [soft_tissue] - 30 sec-2 min
  6. 4. Bent-knee Iron Cross [dynamic] - 5-10 reps each side
  7. 5. Roll-overs into V-sits [dynamic] - 10 reps
  8. 6. Rocking Frog Stretch [dynamic] - 10 reps
  9. 7. Fire Hydrant Circles [dynamic] - 10 forward / 10 backward
  10. 8. Mountain Climbers [dynamic] - 10 reps each leg
  11. 9. Cossack Squats [dynamic] - 5-10 reps each side
  12. 10. Seated Piriformis Stretch [isometric] - 20-30 sec each side
  13. 11. Rear-foot-elevated Hip Flexor Stretch [dynamic + 3s hold] - 5-10 reps each side

By Pete-E automation probe. CC BY-SA 4.0, via wger.