Some years ago Joe Defranco came up with an easy to apply flexibility routine, the Agile 8. The Agile 8 consists of 8 simple stretches/mobility drills which will help tremendously to decrease low back tightness in under 15 minutes. The Agile 8 is Defranco’s answer to the need for an easy to do flexibility routine. No fancy equipment is required, just a piece of pvc pipe or a foam roller. If you often experience tightness from (heavy) strength training, performing this routine consistently will help clear out that tightness to a very great extent, help you progress faster through your training days and help to prevent injuries.
Because the Agile 8 is so easy to apply, takes just 15 minutes or less, and doesn’t require any fancy equipment, it really is an outstanding routine. It will help any strength athlete to get mobile, loose and ready.
It is not uncommon to see a decrease in low back tightness in the ranges of 70-100%, that s right 70-100% decrease!
There are a bunch of different video’s on YouTube that walk you through the routine, this is a very good one:
1. Foam roll your IT band
Start just below your hip and roll up and down to your outer mid-thigh ten to fifteen times, focusing on any tight spots. Then perform ten to fifteen rolls starting at your outer mid-thigh and rolling all the way down to the outside of your knee
2. Foam roll your adductors
Start just below the crease of your hip and roll up and down your inner mid-thigh ten to fifteen times, focusing on any tight spots. Then perform ten to fifteen rolls starting at your inner mid-thigh and rolling down to the inside of your knee. Again, focus on the tight areas
3. Glute/piriformis myofacsial release with Foam roll or lacrosse ball/tennis ball
Take the foam roll/lacrosse ball/tennis ball and sit on your right butt cheek with a slight tilt, cross your left leg, roll for 30 seconds or so. Switch and repeat
4. Rollovers into “V” sits
Perform ten reps
5. Fire hydrant circles
Perform ten forward circles and ten backward circles with each leg
6. Mountain climbers
Perform 20 total reps
Perform ten reps, hold the last rep for ten seconds, push your knees out with your upper arms while dropping your butt down
8. Static hip flexor stretch
Perform 3 sets of 10 seconds on each leg, complete all three sets on one side before moving to the other