Joe DeFranco, legendary strength and conditioning coach, delivers a no-bs, high-impact solution for flexibility and mobility with his “Limber 11” routine. Designed to improve performance and decrease low back pain, this sequence includes foam rolling, dynamic stretches, and movement drills that are both practical and highly effective. Whether you’re an elite athlete, suffering from lower back problems, or just aiming to move better and feel better, DeFranco’s approach is a masterclass in simple, powerful training.
Why This Matters:
We know that longevity and high performance don’t just come from strength — they come from moving well, recovering smartly, and maintaining a resilient body. Mobility work like the “Limber 11” isn’t just about flexibility; it’s a foundation for injury prevention, optimal training outcomes, and quality of life over decades. Joe DeFranco’s routine is a perfect example of how intentional, consistent movement can help you build a body that stays strong, durable, and capable at any age.