Workout 1
Session 1This workout’s sets follow from your answers on the day.
Joe DeFranco’s Limber 11
Eleven lower-body drills combine foam rolling, ball pressure, hip circles and moving stretches before training.
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Every workout, as Catalyst would give it to you.
Joe DeFranco’s Limber 11 asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
1 workouts a week, on whichever days suit you.
| Week | Session 1 |
|---|---|
| 1 | 1 |
Then it starts again from week 1, carrying on from the weights you reached.
How it works
The program’s own rules, as Catalyst runs them.
Do the eleven lower-body drills in order, working both sides where called for. Use tolerable pressure with the roller and massage ball. Circle fire hydrants forward ten times and backward ten times on each side. Hold every rear-foot-elevated hip-flexor rep for three seconds. Choose durations within the ranges and move gently through the reps. Stop for pain, numbness or instability, and seek qualified professional help for injury-related changes. Repeat on days you choose; there is no fixed weekly frequency or automatic progression.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Flat bench
- Foam roller
- Massage ball
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run Joe DeFranco’s Limber 11 in Catalyst
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