Defranco Training

[PowerBuilder]

Stretching - DeFranco Training


#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.


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#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.

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Glute/Piriformis Myofacial release w/ static stretch
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#4 – *Rollovers into “V” sits – Perform 10 reps
#5 - *Fire hydrant circles – 10 forward circles/10 backward circles each leg
#6 - *Mountain climbers – 20 reps
#7 - *Groiners – Perform 10 reps. Hold last rep for 10 seconds…push knees out with your upper arms while dropping your butt down.​

*The video below demonstrates exercises 4-7. Make sure you really focus on achieving a big range of motion with all these exercises. Don’t just go through the motions!



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#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.​

Static hip flexor stretch ​

If performed 5-7 days a week, I guarantee this simple routine will make a huge difference in how you feel and how you move! This routine can be performed at home before you leave for work, school, practice, etc. Or you can perform it at the gym before training. The bottom line is that there’s NO EXCUSE for not fitting this quick routine into your daily schedule.​

Give it a try and thank me later!​

Joe D.​

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[The Hamburgler]

Bit behind the times but he did the one for the upper body as well.