(1) One of the best athlete programmes online: Joe Defranco’s WS4SB III

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(2) Joe D’s “Agile Eight” - Lower Body Flexibility/Mobility Training by Joe Defranco
Below is a sample flexibility and mobility plan for the lower body. Stretching is often the most forgotten and overlooked component of training…this is a recipe for disaster as if you neglect this area you will greatly increase your chances of injury. What’s more, your performance in all manners of training will suffer also. This routine takes approximately 10 minutes to perform and you should be looking to perform it 5-7 days per week if you can.

#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.

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.

Adductor Foam Roll (mid position)

#3 – Glute/Piriformis Myofacial release w/ static stretch

#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.

Static hip flexor stretch

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