CalixDescription
Limber 11 Source: Joe DeFranco 1. Foam Roll IT Band [soft_tissue] - 10-15 passes 2. Foam Roll Adductors [soft_tissue] - 10-15 passes 3. SMR Glutes (lax ball) [soft_tissue] - 30 sec-2 min 4. Bent-knee Iron Cross [dynamic] - 5-10 reps each side 5. Roll-overs into V-sits [dynamic] - 10 reps 6. Rocking Frog Stretch [dynamic] - 10 reps 7. Fire Hydrant Circles [dynamic] - 10 forward / 10 backward 8. Mountain Climbers [dynamic] - 10 reps each leg 9. Cossack Squats [dynamic] - 5-10 reps each side 10. Seated Piriformis Stretch [isometric] - 20-30 sec each side 11. Rear-foot-elevated Hip Flexor Stretch [dynamic + 3s hold] - 5-10 reps each side
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Description and images from the open wger exercise database, licensed CC BY-SA 4.0 (authors: wger.de, Pete-E automation, Pete-E automation probe). Translations by Calix are shared under the same license. Muscle diagrams: wger project (AGPL-3.0).