Limber 11

Step 1. Limber 11

Step 2. Source: Joe DeFranco

Step 3. 1. Foam Roll IT Band [soft_tissue] - 10-15 passes

Step 4. 2. Foam Roll Adductors [soft_tissue] - 10-15 passes

Step 5. 3. SMR Glutes (lax ball) [soft_tissue] - 30 sec-2 min

Step 6. 4. Bent-knee Iron Cross [dynamic] - 5-10 reps each side

Step 7. 5. Roll-overs into V-sits [dynamic] - 10 reps

Step 8. 6. Rocking Frog Stretch [dynamic] - 10 reps

Step 9. 7. Fire Hydrant Circles [dynamic] - 10 forward / 10 backward

Step 10. 8. Mountain Climbers [dynamic] - 10 reps each leg

Step 11. 9. Cossack Squats [dynamic] - 5-10 reps each side

Step 12. 10. Seated Piriformis Stretch [isometric] - 20-30 sec each side

Step 13. 11. Rear-foot-elevated Hip Flexor Stretch [dynamic + 3s hold] - 5-10 reps each side