Don't Like stretching? Try DeFranco's Agile 8.

[mdonnelly]

I've been slacking on my flexibility and mobility training lately. So I did a little researching and came across this.

Agile 8 (more towards the bottom): http://www.defrancostraining.com/ask_jo ... 10-03.html

I tried it myself a few times. Feels great, and only takes about 12 minutes max. Have at it.

[4ero]

Thanks man, that's an awesome link.

[Mistamoe]

I'm going to try this out, any ideas where I can get a foam roller?

[JohnAnthny]

I'm going to try this out, any ideas where I can get a foam roller?

Any sporting goods store should carry them. I bought a 24" one from Sports Authority for like $20.

[Mistamoe]

I got one today for $35 from local fitness store, is like 36 x 6 i think. Watched some vids on youtube and tried it out, its a bit akward right now but I think its gonna be great. I cant find my tennis balls though.

[danmarmu]

The Agile 8 is a great warmup for the hips. I do a variation of it that I created myself from the Magnificent Mobility program by Eric Cressey and Mike Robertson.


For a foam roller that is hardcore, try this. I created one from a 24" piece of 4" diamater PVC pipe, then wrapped it in a Yoga mat that I bought for $5 at Target. The total cost was maybe $15. The thing will never warp, and it hurts like a mother, but it does loosen the muscles up.

Just an FYI, you should never roll any bony prominences. Such as pelvic bone, spinal column, scapula directly. Mike Robertson on his website has some pretty good pdfs on foam rolling.

I also have for my foam rolling arsenal the following:

One single tennis ball. This is my main tool.
Two tennis balls duct taped together (for thoracic mobility targeting). Don't use the single ball on your spine.
One lacrosse ball. For the areas which are already used to the tennis ball
One golf ball. For the bottom of the foot. Really targeted
One softball, for the areas which the muscles move deeper which the tennis ball can't put pressure on.

[chris88]

Great warm up routine, tried it out recently and really happy with it

Also use a pvc pipe for foam rolling, no protection taped to it. Hurts a lot but on some places but the tennisballs hurt more and I have gotten used to them too so

[nio]

Try filling a bottle with warm water and use that as your roller. Works fine for me.