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FitForge · Atlas Ćwiczeń

Limber 11

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Jak wykonać ćwiczenie

  1. 1

    Limber 11

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    Source: Joe DeFranco

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    1. Foam Roll IT Band [soft_tissue] – 10-15 passes

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    2. Foam Roll Adductors [soft_tissue] – 10-15 passes

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    3. SMR Glutes (lax ball) [soft_tissue] – 30 sec-2 min

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    4. Bent-knee Iron Cross [dynamic] – 5-10 reps each side

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    5. Roll-overs into V-sits [dynamic] – 10 reps

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    6. Rocking Frog Stretch [dynamic] – 10 reps

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    7. Fire Hydrant Circles [dynamic] – 10 forward / 10 backward

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    8. Mountain Climbers [dynamic] – 10 reps each leg

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    9. Cossack Squats [dynamic] – 5-10 reps each side

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    10. Seated Piriformis Stretch [isometric] – 20-30 sec each side

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    11. Rear-foot-elevated Hip Flexor Stretch [dynamic + 3s hold] – 5-10 reps each side