Joe Defranco's Agile Eight Lower Body Warm Up

Here is the follow up post to my post the other day on DeFranco's Simple Six Upper Body warm up.

The following comes from Defranco's Training.

Joe D’s “Agile Eight”

#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.



#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... read more 0 comments

Joe Defranco's Simple Six Upper Body Warm Up

I typically have based my dynamic warm up/mobility programming from the Robertson/Cressey/Hartman products - Magnificant Mobility, Inside Out and the new Assess and Correct. These are all great resources.

I recently came across two simple warm ups created by Joe DeFranco. The first is called The Simple Six Upper Body Warm Up.

Check it out (and the accompanying youtube video):

The Simple Six Upper Body Warm Up

1. Foam Rolling of the Thoracic Spine

2. Foam Rolling of the teres minor, infraspinatus area (I've tried this with a tennis ball too)

3. Sleeper Stretch / Shoulder Capsule Stretch (he does this differently than Cressey, etc. seem to suggest)

4. Band Pec... read more 1 comments

Dieting - The Waiting Game

I came across this great quote from IFBB Pro Zoa Lindsey today and thought it summarized the optimal mindset when it comes to contest prep or just dieting for fat loss and a leaner physique in general.

"Dieting really is just a 'waiting game'. You do what you need to do, don't think about it too much and just 'wait' for the body to be revealed!" - Zoa Lindsey

How perfectly put is that?

I often say something similar in the context of the irrational obsession over bodyweight. I'll talk about daily water fluctuations, water retention and women, measurements, etc., but what it comes down to is ...

Do the right things consistently enough and long... read more 4 comments

Contest Prepping with IFBB Pro Sandi Stuart - 10 Weeks Out

Here is another guest update from IFBB Fitness Pro Sandi Stuart as she continues to prepare for the 2010 pro season ...

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This weekend marks 10 weeks until the New York Pro Fitness.  Things seem to be progressing nicely, and it’s hard to believe I’ll soon be in the single digits of prep weeks! Time flies when you’re having fun, eh?
 
I got my new routine mix last week, and with the help of my gymnastics coach, I’ve almost finished the choreography. Hopefully, on Monday, I’ll be meeting with Maria Bellando to get a ‘second opinion’. For those of you who don’t know her, Maria is an IFBB Fitness pro who lives in Miami, and she... read more 8 comments