Here is the optimal protocol:
“Again,” Sal said. Not encouragement. Not criticism. Just again .
: Loosens tight lats using a foam roller or lacrosse ball.
Old school gym classes taught us to hold a stretch for 30 seconds before activity. Science has moved on. Static stretching (holding a stretch) prior to explosive movement has been shown to potentially decrease power output and does little to prepare the nervous system for dynamic motion. defranco simple 6
The Simple 6 is exactly what it sounds like: six mobility drills performed in a specific sequence. It is designed to be a "living warm-up," meaning it isn't just a rigid routine; it adapts to your body's needs.
. It only takes about 5–10 minutes before your upper body session: Foam Roll Thoracic Spine
In the crowded world of fitness, we are obsessed with the main event. We chase 600-pound deadlifts, sub-7-minute miles, and chiseled abs. We spend hours dissecting the nuances of the squat and the bench press. Here is the optimal protocol: “Again,” Sal said
Disclaimer: Consult a medical professional before starting any new fitness routine. This article is for informational purposes and is based on the teachings of Joe DeFranco.
: An updated, more extensive version of the Agile 8 for hips and lower back.
One famous client, former NFL running back , credited the Simple 6 for allowing him to play through multiple seasons with fewer soft-tissue injuries than his peers. When ESPN asked about his longevity, Cushing didn't mention the weights; he mentioned the warm-up. Just again
The next morning at 6:00 a.m., the garage light flicked on. The iron clinked. And a new set of footprints appeared in the snow, leading from the alley to the squat rack.
Yes. Absolutely.
He noticed that athletes who did static stretching (touch your toes) actually got weaker in their first few sets. Athletes who did the Simple 6 hit personal records.