Warm Up Your Hips With The Agile 8!!!!

Posted: 28-Dec-2008 05:48 PM

Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about Warm Up Your Hips With The Agile 8!!!! within the Weight Training & Weight Lifting category.

Excerpt: My hips are always tight. Well, not so much now. These drill have helped me a lot and this serves as a great warm up or even an extra workout in itself on your days off. This is a cut and paste from Coach Defranco's website. Joe D’s “Agile Eight” #1 – Foam Roll IT Band – Start just below your hip and roll up & down to your mid-(outer) thigh...

Read more or register here to join the discussion below...

Warm Up Your Hips With The Agile 8!!!!

 

 

Members

[Register!]

Reply 
 
LinkBack Thread Tools

Warm Up Your Hips With The Agile 8!!!!

Old 28-Dec-2008, 05:48 PM   #1
Moldova
My hips are always tight. Well, not so much now. These drill have helped me a lot and this serves as a great warm up or even an extra workout in itself on your days off. This is a cut and paste from Coach Defranco's website.


Joe D’s “Agile Eight”

#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.

http://www.defrancostraining.com/ask_joe/images/pics/week113/image010.jpg
IT Band Foam Roll (Beginning position)

#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.

http://www.defrancostraining.com/ask_joe/images/pics/week113/image012.jpg
Adductor Foam Roll (mid position)

#3 – Glute/Piriformis Myofacial release w/ static stretch (This is my favorite. This hurts so good )



#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!



#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.

http://www.defrancostraining.com/ask_joe/images/pics/week113/image014.jpg
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 ing this quick routine into your daily schedule.

DeFranco's Training ..:: The Ultimate Way To Become A Better Athlete ::..
Gallery of SouthernLord  
Lifetime Supporter of EliteFitness.com!
Click here to upgrade for Unrestricted Search, Live Chat, Full Size Pics, Private Boards, 5000 PM's, and more...
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post! Share on Facebook!Twit this!GoogleBookmarks!Reddit! StumbleUpon!SocialBookmarking!

Re: Warm Up Your Hips With The Agile 8!!!!

Old 28-Dec-2008, 05:53 PM   #2
Moldova
This really is great guys. If your hips bother you ever, then it is worth the 10-15 minutes a few times a week.

I was having a hard time hitting parallel just an empty bar. My hips are loose and pain free now.
Gallery of SouthernLord  
Lifetime Supporter of EliteFitness.com!
Click here to upgrade for Unrestricted Search, Live Chat, Full Size Pics, Private Boards, 5000 PM's, and more...
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post! Share on Facebook!Twit this!GoogleBookmarks!Reddit! StumbleUpon!SocialBookmarking!

Re: Warm Up Your Hips With The Agile 8!!!!

Old 29-Dec-2008, 02:20 AM   #3
Marshall Islands
Quote posted by SouthernLord View Post
This really is great guys. If your hips bother you ever, then it is worth the 10-15 minutes a few times a week.

I was having a hard time hitting parallel just an empty bar. My hips are loose and pain free now.
my hips are ED, and its causing me back issues. thanks bro
Gallery of Sub-Zero  
Proud Supporter of EliteFitness.com! Click here to upgrade for Unrestricted Search, Live Chat, Full Size Pics, Private Boards, 5000 PM's, and more...
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post! Share on Facebook!Twit this!GoogleBookmarks!Reddit! StumbleUpon!SocialBookmarking!

Re: Warm Up Your Hips With The Agile 8!!!!

Old 29-Dec-2008, 02:29 AM   #4
United States
I was about to ban a spammer till i saw it was you bro lololol
Gallery of needtogetaas  
Lifetime Supporter of EliteFitness.com!
Click here to upgrade for Unrestricted Search, Live Chat, Full Size Pics, Private Boards, 5000 PM's, and more...
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post! Share on Facebook!Twit this!GoogleBookmarks!Reddit! StumbleUpon!SocialBookmarking!

Re: Warm Up Your Hips With The Agile 8!!!!

Old 29-Dec-2008, 08:32 AM   #5
United States
good post. stretching is essential to muscle growth, thats what arnold said back in the day along with MANY others.

i'm just trying to dig out tom platz's leg workout now. lol.
Gallery of iggy  
Lifetime Supporter of EliteFitness.com!
Click here to upgrade for Unrestricted Search, Live Chat, Full Size Pics, Private Boards, 5000 PM's, and more...
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post! Share on Facebook!Twit this!GoogleBookmarks!Reddit! StumbleUpon!SocialBookmarking!

Re: Warm Up Your Hips With The Agile 8!!!!

Old 29-Dec-2008, 09:22 AM   #6
Canada
in---------------
Gallery of heavy_duty  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post! Share on Facebook!Twit this!GoogleBookmarks!Reddit! StumbleUpon!SocialBookmarking!

Re: Warm Up Your Hips With The Agile 8!!!!

Old 01-Jan-2009, 05:52 PM   #7
United States
Holy sh*t I don't stetch enough!!! Good find Southern!!!
Gallery of SwitchMan  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post! Share on Facebook!Twit this!GoogleBookmarks!Reddit! StumbleUpon!SocialBookmarking!

Re: Warm Up Your Hips With The Agile 8!!!!

Old 03-Jan-2009, 08:55 PM   #8
Canada
Good stuff.

SL, have you seen Magnificent Mobility yet? If you like this stuff, you'll really like MM.
Gallery of Jocques Straap  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post! Share on Facebook!Twit this!GoogleBookmarks!Reddit! StumbleUpon!SocialBookmarking!

Re: Warm Up Your Hips With The Agile 8!!!!

Old 04-Feb-2009, 08:03 PM   #9
Moldova
My hips feel great!

How about yours?
Gallery of SouthernLord  
Lifetime Supporter of EliteFitness.com!
Click here to upgrade for Unrestricted Search, Live Chat, Full Size Pics, Private Boards, 5000 PM's, and more...
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post! Share on Facebook!Twit this!GoogleBookmarks!Reddit! StumbleUpon!SocialBookmarking!

Re: Warm Up Your Hips With The Agile 8!!!!

Old 21-Mar-2009, 03:18 PM   #10
United States
Wow these stretches are amazing...i feel so much better...thanks southernlord
Gallery of Colbycheez  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post! Share on Facebook!Twit this!GoogleBookmarks!Reddit! StumbleUpon!SocialBookmarking!
Reply

Thread Tools


Similar Threads
Thread Thread Starter Forum Replies Last Post
Fat hips!!! HELP Gurrr Weight Training & Weight Lifting 6 12-Dec-2006 12:48 AM
fat in hips Sean12 Weight Training & Weight Lifting 2 12-Feb-2005 09:11 PM
Hips PancakeFiend Women's Fitness (Female Bodybuilding and Training) 5 10-Mar-2004 07:16 PM
Check this guy out! Very agile! coolcolj Karma Bookie, Professional and Collegiate Sports 6 02-Mar-2003 12:04 AM
hips Honey Roasted Weight Training & Weight Lifting 2 13-Jul-2002 09:48 AM


All times are GMT -4. The time now is 05:28 PM.