Strength
Limber 11
A comprehensive mobility circuit designed to improve hip flexibility and lower-body performance.
How to perform.
Follow the sequence — setup is half the lift.
Begin by foam rolling the IT band, glutes, and adductors for approximately 30 seconds per area to release soft tissue tension.
Use a lacrosse ball to target specific trigger points in the gluteus medius by applying direct pressure while seated.
Perform the bent-knee and straight-leg fire hydrant movements to activate the glutes and improve hip joint capsule range of motion.
Execute the rock-back adductor stretch by extending one leg to the side and shifting your weight back to open the groin.
Complete the circuit with the 90/90 seated hip switch and the deep 'Frog' stretch to further mobilize the pelvic floor.
Finish the routine with the mountain climber variant known as the 'world's greatest stretch' to integrate full-body movement.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rushing through the foam rolling sections without pausing on tender spots.
- Allowing the lower back to excessive arch during hip mobility drills.
- Holding your breath rather than maintaining deep, rhythmic diaphragmatic breathing.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.