2:03 Foam Roll IT Band 2:53 Foam Roll Adductors 3:54 SMR Glutes (lax ball) 6:40 Bent-knee Iron Cross 8:03 Rollovers into V-sits 9:10 Rocking Frog stretch 11:29 Fire Hydrant circles 12:56 Mountain Climbers 14:05 Cossack Squats 16:00 Seated Piriformis stretch 17:59 Rear Foot Elevated Hip Flexor stretch posting again so I dont have to scroll down

@williamborum7804

8 жыл бұрын

thanks

@Elgringo37320

6 жыл бұрын

ᅚᅚ

@danielmarshall1752

5 жыл бұрын

Not all heros wear capes.

@voteladlow7513

3 жыл бұрын

My hero

@evanmclean28

3 жыл бұрын

666th like 😳

I work in an office and sit most of the day. I've been doing this routine each morning for the past couple weeks and I notice a huge difference. This is no joke and has drastically improved my quality of life.

@max15889

3 жыл бұрын

Damn, 4 years and not a single reply. If you see this, could you comment on how its made a difference more long term? If you've kept doing it of course, or however long you did.

@MrSham3less

3 жыл бұрын

@@max15889 I think the covid got him

@MD-kd1uk

10 ай бұрын

@@MrSham3less💀

My "Agile 8" was originally meant as a "pre-squat" routine for people with "tight low backs"...so YES, this is great before you squat. I also recommend performing a weighted calf/achilles stretch as the 12th exercise if you're going to squat after. I like standing on a stair with my heel hanging off. Hold a 25-30lb dumbell in your hand (same side of calf you're stretching) to increase the stretch. After 15-20sec., bend the knee to hit the achilles

@lemoncat492

3 жыл бұрын

7 years later, but... Would you do this as a warmup for leg day? With workouts geared towards increasing my vertical leap.

@sportsspecific7441

2 жыл бұрын

@@lemoncat492 of course mate, this is a great warm up and covers a few extra areas that "general" warm ups miss. Especially stretching the 'Hip Flexor' prior to your jump can help with the elasticity and will help build quicker.

This is the single most valuable fitness video on the internet and should be downloaded by every single person who cares even a little bit about their wellness. This routine literally, and I mean literally, saved my back and my squat and deadlift in just 4 months of doing it every day and then 4 days a week before each and every workout and physical activity. I messed up both my SI joins in 2015 on a stupidly excessive deadlift set and I could not squat or deadlift without pain and I gave up those lifts for 5 years because the pain was unbearable. After going through physiotherapy and chiro and not feeling any relief, I stumbled upon this and decided to try it out. This routine plus some ab/core work have saved my lifts and possibly my ability to move when I get older. I feel no pain when I lift, and in fact, I have never lifted so much with so much comfort and mobility. I will never stop doing this routine -- ever. Joe, if you're reading this, I'm eternally grateful. It's almost a crime that this routine is free.

@bogart7498

10 ай бұрын

Can you share how many sets/reps you do for each of the exercises? Thanks

Timelinks ======== 2:03 Foam Roll IT Band 2:53 Foam Roll Adductors 3:54 SMR Glutes (lax ball) 6:40 Bent-knee Iron Cross 8:03 Rollovers into V-sits 9:10 Rocking Frog stretch 11:29 Fire Hydrant circles 12:56 Mountain Climbers 14:05 Cossack Squats 16:00 Seated Piriformis stretch 17:59 Rear Foot Elevated Hip Flexor stretch

@MrCube17

9 жыл бұрын

You are a gem

@itsjustrobbieok

7 жыл бұрын

Roy Catty i

This might be the most important video on the internet. I’ve had chronic lower back and hip pain for over ten years. It would bug my every day and would get really, really bad a couple times a year, to the point I couldn’t walk for days at a time. I’ve regularly worked out, done massage, chiro, and ice. It’s helped but never fixed anything. I’ve been starting my day with this routine for a week and my back pain is COMPLETELY gone, as well as the slight nagging I’ve always had in my shoulder. Thank you so much, Joe. This is life changing.

@aaaaaaaaaaaaayea6656

Ай бұрын

6 month update??

@xTURDSANDWICHx

Ай бұрын

@@aaaaaaaaaaaaayea6656 still going strong. I do this routine 4-5 times a week, and do the first three steps a couple extra times if I’m stiff. Still maintain the points made in the first comment! This is life changing.

This is great defranco! So happy you are making regular videos. You'll be getting thousands of views if this keeps up.

This helped stop the clicking in my knee when I squat

Awesome stuff as usual. I've used the agile 8 for years and it's outstanding and has really helped me improve my mobility and it was huge in helping me recover from a serious knee injury. Looks like some great new additions to the original routine! Thanks for everything you do man, you're a serious bright spot in this industry.

THIS IS AMAZING! Tried it tonight and after 3 weeks of stiffness and pain in lower back, it's 90% gone! Can finally start deadlifting and squatting again soon. Thank you Joe!!!!

2:03 Foam Roll IT Band 2:53 Foam Roll Adductors 3:54 SMR Glutes (lax ball) 6:40 Bent-knee Iron Cross 8:03 Rollovers into V-sits 9:10 Rocking Frog stretch 11:29 Fire Hydrant circles 12:56 Mountain Climbers 14:05 Cossack Squats 16:00 Seated Piriformis stretch 17:59 Rear Foot Elevated Hip Flexor stretch

@easyh4x

7 жыл бұрын

you da real mvp

@ultimaetsolder

7 жыл бұрын

Nick Warner thank you!

@LaurenIrick

7 жыл бұрын

THANK YOU.

@nitinpandey39a

7 жыл бұрын

Thanks a lot mate

@rawsick

5 жыл бұрын

Nick Warner ily

Outstanding warm up ! Combining soft tissue, mobility, dynamic movement - thanks for sharing Joe.

These stretches particularly the "bent knee Iron cross", and SMR glutes with the lax ball have helped me a lot.

The best pre exercise or morning to get going warm-up/stretch there is. This is a life changer

I know this post is 7 and a half years old, but I just need to say "Thanks" because this routine has helped me so much. Joe, I started 50 years ago with my Dad's Bur Barbells (he's from Lyndhurst). This is the first time I've come across a training method and philosophy as complete and balanced as the one you've developed. Thank you.

Amazing Video that just keeps on giving, I've recommended this to so many clients and almost all of them have had success with it! Thanks Joe!

I've been a physical therapist for 25 years. Joe's specificity of advice and positional technique are at least equal to what we provide in the medical setting. This is excellent advice for lower body muscle tightness issues. Thanks, Joe!

Great video Joe, it really helped! OmarIsuf thanks for the share

This is a BRILLIANT and well instructed video. Had I discovered the importance and technique of proper stretching as clearly demonstrated by Joe DeFranco, I wouldn't be dealing with a tear in my adductor. Hard lesson learned. Now I will be using his stretching techniques to hopefully heal damaged muscle.

This routine saved my lower back injury which spanned almost 6 months. After doing this after every workout ive eliminated my injury, increased flexibility and smashed my squat pr by over 50 lbs hitting 495 a couple weeks ago. This is easily the best thing ive implemented into my training.

@LethalLemonLime

2 жыл бұрын

You weren't afraid to do the iron cross or roll overs with a back injury?

Excellent additions to an already awesome routine! Thanks!

This cured 9 years of back pain, especially that third one with the lacrosse ball. You have helped me get my life back. I can’t thank you enough

Oh my goodness, I just did the tennis ball glute exercise and noticed an EXTREME difference. I have chronic lower back tightness and this is magical for it.

that hip flexor strech is awsome , your great man

Dang! That frog stretch helps so much!! You deserve billions of subscribers man!

THE best pre-workout mobility routine published on video.

Thank You so much for your time.

I've been suffering from Osteitis Pubis for the past year, and after doing these exercises ONCE I notice a huge improvement in terms of pain relief and mobility. Especially the "Rocking Frog Stretch", I couldn't believe how loose I felt after doing just three repetitions. Thank you dude!

I'm going to do this for a week and tweak it to my individual needs. I learnt a lot especially about how much the glutes play in the lower back pain

Definitely about to try this. I have to say, the Agile 8 has been a straight up god send to how my body feels on a day to day basis. Thanks for this.

defranco always delivers

Thank you, this is brilliant I use it pre lifting, golf and just daily I feel 100x better for it

you are the man giving back to the community

This is the best mobility video I've seen. Will be using this for sure.

Thanks Joe, invaluable drills for my creaking lower body!!

for sure the best and most helpful video on youtube

I greatly appreciate the knowledge that you provide. This will greatly benefit me in my sports as well as in my future career. Thank you sir!!

Great great great video! Mobility and flexibility is turning out to be such important almost crucial aspects of fitness. Thank you.

This is absolutely brilliant.

This video saved my health and everyday mood due to LBP. underrated post. thanks so much Joe

Great video. Perfect evolution to Agile 8!

Beautiful! Ty!!!

Joe, you're the best, thanks for adding these to youtube. Agile 8 was great for the short time I started warming up with it, and this appears to be even better. I will definitely incorporate the Limber 11 to my routine ^^.

Would love to see a video of DeFranco giving some upper body tips as well! Thanks for the limber 11!

Thank you for this video; it's changing my life.

I feel alive again after these lacrosse ball glute rolls.Thank you mr.joe de franco

@TrevorHamberger

5 жыл бұрын

they tore my ass up!

love it! My lower back and groin/ hip flexors are always tight

Thank you for sharing this!

looks great, loved the 8. eager to try this later today. thanks for your efforts, mate!

Can't wait to try this out

Yes, a med ball works great!

Joe, thank you for this video!

So helpful. Thanks Joe

Thanks for this, Joe. I'm 49 and tight as iron. So far this is helping. :)

Thanks for this Coach!

This is one of the single most important videos on the internet. Its only a matter of time until the government censors it.

@johnetro8806

3 жыл бұрын

da fuq. alt right wing crankster alert

@TacticalDimples

3 жыл бұрын

@@johnetro8806 you do realize this comment was 6 years ago... right?

@cobrabeebop

3 жыл бұрын

@@TacticalDimples people who use the term alt right don't realize much at all

@TacticalDimples

3 жыл бұрын

@@cobrabeebop agreed. alt right, nazi, racists, seditious, domestic terrorism, anything -ism, etc. etc. I could go on. These people have no idea what these words means. I’ll balance it out too. The other side does the same thing with communist, socialist, etc. but it’s not as bad. Lol

@enderkoregameing8090

2 жыл бұрын

THE GOVERNMENT WANTS TO TAKE AWAY OUR STRETCHES

Damn thanks a lot for this. After doing this before only two lower body sessions I’m noticing a massive difference. This coming from someone who had lower back pain previously.

Awesome hip work. Thanks for posting

I came from reddit, trying to incorporate resistance training to my daily routine and found this amazing warm up video.

Amazing video! Thank you!

This is absolutely GREAT!!!

Thank you Joe, awesome stuff!

Excellent routine!!

Great video! Thanks for sharing your knowledge.

Awesome adding those limber exercises to my program thank you!

best trainer in the world

exactly what i needed, thank you!

Awesome! Thanks for posting

This is fantastic, thanks for sharing!

Instant back pain relief thank you

Simply a superb video, and an incredibly selfless act by JD for giving away his time and energy for the sake of others. Thank-you very much!

Just found this the other day and did it for the first time this morning. All I can say is THANK YOU THANK YOU THANK YOU!! This is exactly what I need to loosen up my hips and decrease my low back pain.

@steveschlegel7100

10 жыл бұрын

I wouldn't say it fixed it, but I definitely felt looser all around. Like anything else, it's going to take consistency to get any long term gains.

Awesome routine will definitely try this out soon!

Great stuff!

Thanks Joe for everything you do. I love this style of training a lot after see your "Strong" movie trailer years ago. One of my dream is maybe only one training in your gym heh in my life. Cheers from Poland

I feel great after this! Thank you!

Good stuff Joe, thanks! God Bless

thank you so much for posting this vid!

Thanks, always top content

This is great, awesome info. Many thanks!

man Im sitting here in london enjoying my morning coffe but it feels like Im at DeFrancos! bleeeeeessssss! solid gold!

thank you sir

thanks @joedefranco ... This is helping me out allot. I hope to visit your gym in Austin soon

Thank you so very much!!!

loved the video. Great job!

Excellent video.!! Thanks

this is gold, thanks.

youre information is gold, thank u for sharing. greets from The Netherlands

Holy moly this worked on the first try, even if I didn’t feel it in some of them it worked like a beauty

Thanks!

Was going to start doing the agile 8 in the mornings after my morning walk and before I work out but might do this in the AM and agile for warm up instead. Just switched to sumo before my first powerlifting meet this year and have a lot of groin flexibility issues. I just tried the rocking frog stretch and have a feeling that doing them regularly will definitely help me getting into position for sumo.

This routine has worked wonders for me as well as for the athletes that I coach.

Great Content thank you

very helpful, thank you!

defranco is the man! the only thing I feel is lacking in both the agile 8 and the limber 11 is ankle mobility. the kosic (sp?) squat gives a little, but no matter how much you mobilize the hips, your movement is a product of your ankle mobility first and foremost.

awesome video!

This video is gold. Ur channel is sick

This is GOLD! Awesome Joe!! :)

Already feeling better after first time through this.

great video. thanks