Defranco’s Agile 8
Conditioning
1 weeks / 1 days per week
The eight exercises performed during the DeFranco Agile 8 are: 1. Foam rolling the IT band (outer thigh) – 30 seconds per leg 2. Glute/piriformis myofascial release with a tennis ball – 30 seconds per side 3. Foam rolling the adductors (inner thigh) – 30 seconds per leg 4. Rollovers into V-sits – 10 reps 5. Forward and backward fire hydrant circles – 10 reps per leg 6. Groiners – 10 reps per leg 7. Frog jumps – 10 reps 8. Kneeling hip flexor stretch – 3 x 10 seconds per leg
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Defranco’s Agile 8 Volume Overview
Sets per Week (Main vs Accessory)
Main/Supplemental
Accessories
1
Weeks
15
Avg Sets/Week
60
Avg Reps/Week
1
Days/Week
Reviews
0 reviews
Week 1
Day 1
Foam Roll Adductors
AssistanceFoam Roll Hip
AssistanceFoam Ball Roll Glutes
AssistanceRollovers into V-sits
AssistanceFire Hydrant Circles
AssistanceGroiners
AssistanceFrog Hops
AssistanceKneeling • Hip Flexor
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