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 1 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

Lean Bodies Consulting Fitness/Physique Camps Are Coming!

I thought I would put up a short note to let everyone know that it looks like Lean Bodies Consulting is going to be putting on some LBC Fitness/Physique camps this year. As I get more details sorted out, I'll definitely be back to post about it, but I wanted to make you aware of this and announce it while it's in the planning stages.

And it's not just going be me flying solo either. There will also be one or two IFBB Pros involved taking part in each camp. Location wise, we were first thinking Canada since that's where I'm located,  but we'll probably hold off on that and do Florida first as it's easier for Americans... read more 11 comments

A Pro's Perspective: IFBB Pro Melody Clere Talks Offseason Training!

The following is a guest entry from IFBB Figure Pro Melody Clere on the need for competitors to have an offseason. Melody herself has just recently come off a great offseason dedicated towards putting on a little more muscle in some key areas.

I'm in complete agreement with her position here obviously as I think one of the biggest problems with those trying to develop 'The Physque', is that they're always focused on fat loss, fat loss, fat loss. The need to stay lean year round, always competing, doing numerous shows per year. When do you make any gains? Oh wait, you don't. That's why you never look much different. Competing successfully is not just a fat-loss contest.
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