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-   -   Defranco "Agile 8" for hip mobility (http://www.muscleandbrawn.com/forum/showthread.php?t=8401)

big_swede 12-30-2011 10:27 AM

Defranco "Agile 8" for hip mobility
 
Found this while reading around on the interwebz

Quote:

Joe D’s “Agile Eight”

#1 – Foam Roll IT Band – Start just below your hip and roll up & down to your mid-(outer) thigh 10-15X, focusing on any tight spots. Then perform 10-15 “rolls” starting at your mid-(outer) thigh and rolling all the way down to the outside of your knee. Again, focus on the tight areas.

http://www.defrancostraining.com/ask...3/image010.jpg
IT Band Foam Roll (Beginning position)

#2 – Foam Roll Adductors – Start just below the crease of your hip and roll up & down to your mid (inner) thigh 10-15X, focusing on any tight spots. Then perform 10-15 “rolls” starting at your mid-(inner) thigh and rolling down to the inside of your knee. Again, focus on the tight spots.

http://www.defrancostraining.com/ask...3/image012.jpg
Adductor Foam Roll (mid position)

#3 – Glute/Piriformis Myofacial release w/ static stretch


Quote:

#4 – *Rollovers into “V” sits – Perform 10 reps
#5 - *Fire hydrant circles – 10 forward circles/10 backward circles each leg
#6 - *Mountain climbers – 20 reps
#7 - *Groiners – Perform 10 reps. Hold last rep for 10 seconds…push knees out with your upper arms while dropping your butt down.

*The video below demonstrates exercises 4-7. Make sure you really focus on achieving a big range of motion with all these exercises. Don’t just go through the motions!


Quote:

#8 – Static hip flexor stretch – Perform 3 sets of 10 seconds each leg. Perform all 3 sets on one leg before moving onto the other leg.

http://www.defrancostraining.com/ask...3/image014.jpg
Static hip flexor stretch

If performed 5-7 days a week, I guarantee this simple routine will make a huge difference in how you feel and how you move! This routine can be performed at home before you leave for work, school, practice, etc. Or you can perform it at the gym before training. The bottom line is that there’s NO EXCUSE for not ing this quick routine into your daily schedule.

Off Road 12-30-2011 10:51 AM

I use that when I'm feeling extra stiff. I should use it more often.

Tannhauser 12-30-2011 11:25 AM

This is timely for me. My hips are absolute murder at the moment. I'm pretty sure it's bursitis and I'm looking to do some stretching to try to address it. Thanks for posting.

BendtheBar 03-07-2013 07:23 PM

Bump for Josh.


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