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
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.
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.
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 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 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.
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 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 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.
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!!!!
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!
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.
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
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.
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.
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.
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!
@@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
Pro tip: use a towel or thick sweatpants (or both) if the first three exercises with the myofascial release is too intense. Then over time you can shed layers.
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.
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.
Does anyone know if this is only for low back "tightness", or can this help with "pain". I had a lumbar spine MRI done recently and they said nothing looks abnormal but commented that my L5-S1 appears to be thinning, but nothing significant. I don't know if this is the true cause of my low back pain, or if the pain is caused by surrounding muscles, stress etc. Feeling very hopeless. Would appreciate any advice!
Pete sent me I have a foam roller and a massage ball. but never knew how to utilize them. This is the routine i been looking for! Cheers! From Australia
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 ^^.
Joe, just wanted to let you know that I tried the tennis ball exercise and I noticed in particular my TFL and glute med were super tight. After doing this for a week, my right knee pain, which has been a problem for about 5 years has dramatically improved. I know you stated that this exercise solves a lot of back pain, but is it also known for curing knee pain as well? Thanks again for the great video. It really helped me.
Really helpful video, and I'll use the techniques for sure. However, it seems to focus only the lower body. What about the upper body, particularly (in my case for example) upper back and lats?
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.
This helps a lot, I will get foam roller and the ball later, any more vids on upperbody, I could use some shoulder mobility, if anyone know of such vids, send it my way if u will.
I wanted to thank you for this. I don't usually comment, frankly, i didn't even want to connect my google account to youtube for reasons but in order to comment i had to. That's just how much i wanted to say thank you. At first i thought to myself, ive done routines more intensive than this and that hasn't helped me. But i was stumped so i swallowed my pride and tried this along with simple 6. And dude, thank you so much LOL.
This is fantastic, I needed something like this. Wish I found and practiced myofacial release YEARS ago to relieve tightness. Great vid, Joe. Thank you Reddit r/fitness for pointing me in this direction.
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.
damn man I like your material, always informative, strait to the point no bullshit..thanks to this drill my mobility increased beyond my imagination.. only thing i have some problem with is a little buttwink on the bottom of my squat and some cracking(weak vmo?) in my knee.. what do you guys think..
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
Hey Defranco, love the video! I was a big fan of the Agile 8, I'm definitely gonna start doing this. Deadlifting yesterday I'm afraid I might have strained/pulled something in my low back - is this something I can safely do to rehab that or should I wait? I know consult-you-doctor-disclaimer and all but I'd really love your opinion on this.
I am going to try this, brought the stuff and can't wait. 2 notes though a) you make it look easy and I bet it's not. B) why do all exersizes have names that sounds either boring or like torture 😳
Hey Joe, I know it's requiring something besides a foam roller, but I've found lying on my back with a leg on the ground beneath a lightly weighted or weight free barbell just near the weight cap does freakin WONDERS for hitting my adductors and vastus medialis...gourmet gnarly. :\
![The Best Stretch You're NOT Doing! [hip internal rotation]](http://i.ytimg.com/vi/KRIfwl1-uIE/mqdefault.jpg)
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
thanks
ᅚᅚ
Not all heros wear capes.
My hero
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.
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.
@@max15889 I think the covid got him
@@MrSham3less💀
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.
6 month update??
@@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 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.
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
You are a gem
Roy Catty i
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
you da real mvp
Nick Warner thank you!
THANK YOU.
Thanks a lot mate
Nick Warner ily
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
7 years later, but...
Would you do this as a warmup for leg day? With workouts geared towards increasing my vertical leap.
@@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 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.
You weren't afraid to do the iron cross or roll overs with a back injury?
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!!!!
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!
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
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.
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
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.
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.
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.
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.
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
I came from reddit, trying to incorporate resistance training to my daily routine and found this amazing warm up video.
I feel alive again after these lacrosse ball glute rolls.Thank you mr.joe de franco
they tore my ass up!
This helped stop the clicking in my knee when I squat
Dang! That frog stretch helps so much!! You deserve billions of subscribers man!
This is great defranco! So happy you are making regular videos. You'll be getting thousands of views if this keeps up.
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!
This kicked my ass and that frog pose opened me up in ways I’ve never known possible, will be doing this daily from now on
These stretches particularly the "bent knee Iron cross", and SMR glutes with the lax ball have helped me a lot.
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!
The best pre exercise or morning to get going warm-up/stretch there is. This is a life changer
THE best pre-workout mobility routine published on video.
This is one of the single most important videos on the internet. Its only a matter of time until the government censors it.
da fuq. alt right wing crankster alert
@@johnetro8806 you do realize this comment was 6 years ago... right?
@@TacticalDimples people who use the term alt right don't realize much at all
@@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
THE GOVERNMENT WANTS TO TAKE AWAY OUR STRETCHES
Pro tip: use a towel or thick sweatpants (or both) if the first three exercises with the myofascial release is too intense. Then over time you can shed layers.
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 video saved my health and everyday mood due to LBP. underrated post. thanks so much Joe
Would love to see a video of DeFranco giving some upper body tips as well! Thanks for the limber 11!
that hip flexor strech is awsome , your great man
for sure the best and most helpful video on youtube
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.
Does anyone know if this is only for low back "tightness", or can this help with "pain". I had a lumbar spine MRI done recently and they said nothing looks abnormal but commented that my L5-S1 appears to be thinning, but nothing significant. I don't know if this is the true cause of my low back pain, or if the pain is caused by surrounding muscles, stress etc. Feeling very hopeless. Would appreciate any advice!
Outstanding warm up ! Combining soft tissue, mobility, dynamic movement - thanks for sharing Joe.
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.
This is the best mobility video I've seen. Will be using this for sure.
Pete sent me
I have a foam roller and a massage ball. but never knew how to utilize them. This is the routine i been looking for!
Cheers! From Australia
you are the man giving back to the community
Thanks for this, Joe. I'm 49 and tight as iron. So far this is helping. :)
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 ^^.
man Im sitting here in london enjoying my morning coffe but it feels like Im at DeFrancos! bleeeeeessssss! solid gold!
Joe, just wanted to let you know that I tried the tennis ball exercise and I noticed in particular my TFL and glute med were super tight. After doing this for a week, my right knee pain, which has been a problem for about 5 years has dramatically improved. I know you stated that this exercise solves a lot of back pain, but is it also known for curing knee pain as well? Thanks again for the great video. It really helped me.
These look great. I just hope I can muster up the discipline and motivation to actually start doing them. :(
Great great great video! Mobility and flexibility is turning out to be such important almost crucial aspects of fitness. Thank you.
Really helpful video, and I'll use the techniques for sure. However, it seems to focus only the lower body. What about the upper body, particularly (in my case for example) upper back and lats?
Thank you, this is brilliant I use it pre lifting, golf and just daily I feel 100x better for it
thanks @joedefranco ... This is helping me out allot. I hope to visit your gym in Austin soon
This routine has worked wonders for me as well as for the athletes that I coach.
love it! My lower back and groin/ hip flexors are always tight
Rear-foot-elevated Hip Flexor Stretch does not work for me. I mostly feel it in my quads. Am I doing it wrong or is my quads just too stiff?
Would love to see an upper body equivalent to the limber 11.
ruclips.net/video/cgxr6xAB5ZM/видео.html
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.
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!!
Love this, just did it and instantly felt better!! New daily routine for me
still doing this everyday?
@@mickeyblue8 lol
Great video Joe, it really helped! OmarIsuf thanks for the share
Yes, a med ball works great!
This helps a lot, I will get foam roller and the ball later, any more vids on upperbody, I could use some shoulder mobility, if anyone know of such vids, send it my way if u will.
"decently uncomfortable" hilarious.
I wanted to thank you for this. I don't usually comment, frankly, i didn't even want to connect my google account to youtube for reasons but in order to comment i had to. That's just how much i wanted to say thank you. At first i thought to myself, ive done routines more intensive than this and that hasn't helped me. But i was stumped so i swallowed my pride and tried this along with simple 6. And dude, thank you so much LOL.
tl:dr it works. Thank you!
How often should you perform this routine?
Effective Soccer Training I do it before each lower body training session. You can do it daily to improve mobility if that's your primary goal.
Any help with patellar tendinitis?
Thanks for Agile, Simple and Limber, it saves my train :-)
Instant back pain relief thank you
@joedefranco i use Raquel ball instead of a laxball, bought it for $1
This is fantastic, I needed something like this. Wish I found and practiced myofacial release YEARS ago to relieve tightness. Great vid, Joe. Thank you Reddit r/fitness for pointing me in this direction.
Great vid Joe, do you have an upper body routine???
Tom Shufflebottom Fitness there is. It’s called the simple 6 program. Just type it on RUclips.
@@lovemakers4401 better late than never lmao
This video is gold. Ur channel is sick
looks great, loved the 8. eager to try this later today. thanks for your efforts, mate!
them clean airmax
Awesome adding those limber exercises to my program thank you!
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.
damn man I like your material, always informative, strait to the point no bullshit..thanks to this drill my mobility increased beyond my imagination..
only thing i have some problem with is a little buttwink on the bottom of my squat and some cracking(weak vmo?) in my knee..
what do you guys think..
Holy moly this worked on the first try, even if I didn’t feel it in some of them it worked like a beauty
Going to try and frequently do this stretch for flexibility! Feels great already! #exercise #health #stretch
Jordan Lui fuck your hashtags
Excellent additions to an already awesome routine! Thanks!
Should a light/short cardio session precede this?
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
Great video. Perfect evolution to Agile 8!
This video has literally just covered everything I wanted know to help me loosen up to get deeper into my squat. Recommended to this video by *****
Great video! Thanks for sharing your knowledge.
Thank You so much for your time.
Hey Defranco, love the video! I was a big fan of the Agile 8, I'm definitely gonna start doing this.
Deadlifting yesterday I'm afraid I might have strained/pulled something in my low back - is this something I can safely do to rehab that or should I wait?
I know consult-you-doctor-disclaimer and all but I'd really love your opinion on this.
Thanks Joe, invaluable drills for my creaking lower body!!
I am going to try this, brought the stuff and can't wait. 2 notes though a) you make it look easy and I bet it's not.
B) why do all exersizes have names that sounds either boring or like torture 😳
Don't let the names fool you. They're ALL torture (in a good way).
Can a tennis ball replace the lacrosse ball?
Also you look like Kurt Angle. Do you get that a lot?
awesome circuit finding it really useful for rugby x
Should you do this pre or post workout?
Joe, great video and awesome mobility routine. Do you have any similar videos for upper body mobility?
is there a video of Joe, or someone else, doing the routine without the explanations?
Another vote for a "limber" upper body routine. Thanks!
Pete Rubish sent me. Definitely utilizing the limber 11 for them gainnzzzzzzzzz
Awesome hip work. Thanks for posting
Should this routine be done before or after my workout?
Hey Joe, I know it's requiring something besides a foam roller, but I've found lying on my back with a leg on the ground beneath a lightly weighted or weight free barbell just near the weight cap does freakin WONDERS for hitting my adductors and vastus medialis...gourmet gnarly. :\
youre information is gold, thank u for sharing.
greets from The Netherlands