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Joe DeFranco's Agile 8 Workout Guide

The document outlines Joe DeFranco's "Agile Eight" routine, which consists of 8 exercises to improve mobility and flexibility. The exercises are: 1) Foam rolling the IT band and adductors, 2) Glute/piriformis myofascial release, 3) Rollovers into "V" sits, 4) Fire hydrant circles, 5) Mountain climbers, 6) Groiners, 7) Static hip flexor stretch. The routine provides instructions for performing each exercise, focusing on tight areas and doing a certain number of repetitions.

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Julius Adams
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423 views2 pages

Joe DeFranco's Agile 8 Workout Guide

The document outlines Joe DeFranco's "Agile Eight" routine, which consists of 8 exercises to improve mobility and flexibility. The exercises are: 1) Foam rolling the IT band and adductors, 2) Glute/piriformis myofascial release, 3) Rollovers into "V" sits, 4) Fire hydrant circles, 5) Mountain climbers, 6) Groiners, 7) Static hip flexor stretch. The routine provides instructions for performing each exercise, focusing on tight areas and doing a certain number of repetitions.

Uploaded by

Julius Adams
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Joe

DeFrancos 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.

#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.



#3 Glute/Piriformis Myofacial release w/
static stretch. Start with using a foam
roller. Advanced: use a tennis ball or
lacrosse ball.

#4 - Rollovers into V sits Perform 10


reps. Be careful for this is an advanced
trainee exercise. If you experience any
discomfort with this exercise, discontinue
immediately.



Chicago Chiropractic & Sports Medicine |1847 Oak Street, Northfield, Illinois 60093 | 847.881.2861
[Link]

#5 - Fire hydrant circles Start on all fours and circle


one leg backwards, to the side, forwards and then
back down. Do 10 forward circles and repeat with
other leg. Then repeat by starting in the opposite
direction. (10 forward circles each leg and then 10
backward circles each way for a total of 40 reps)


#6 - Mountain climbers Start in a pushup
position. Jump your right knee to your chest
and landing gently with the balls of your foot.
Then in one motion, jump your right foot back
while bringing your left knee up towards your
chest. Perform 20 with each leg.



#7 Groiners Starting position is the same as the
pushup on your toes. Now jump both legs at the
same time and have both feet land next to your
hands. When you land, try to have your heels down.
Next step is jump the legs back to starting position.
Make sure that your core is tight to prevent you
lower back caving in.

Perform 10 reps and hold the last rep for 10
seconds while you press your knees out with your
upper arms and allowing your butt to drop down.


#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.


Chicago Chiropractic & Sports Medicine |1847 Oak Street, Northfield, Illinois 60093 | 847.881.2861
[Link]

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