Defranco Simple | 6 Fix
The coach blew the whistle. “Marchetti! Where the hell has that been?”
While some debate the use of static stretching before lifting, proponents of DeFranco's methods argue that achieving a full range of motion through these stretches outweighs minor temporary strength decreases, especially for "inflexible" lifters.
The is an upper-body mobility and warm-up routine developed by renowned strength coach Joe DeFranco . It is designed to improve joint health, increase range of motion, and prepare the body for intense lifting sessions. The Simple 6 Routine
. It only takes about 5–10 minutes before your upper body session: Foam Roll Thoracic Spine
Joe DeFranco didn't invent this for Instagram aesthetics. He invented it because his athletes—specifically NFL combine prospects—needed to squat 225 pounds for 30 reps immediately after waking up on a cold gym floor.
If your glutes are weak, your brain tightens your hamstrings and lower back to stabilize your spine. If you stretch those hamstrings without waking the glutes, you are simply loosening the emergency brake while the engine is still broken.
The Simple 6 addresses these issues by mobilizing the thoracic spine, stretching the internal rotators, and activating the often-neglected upper back muscles. The Routine: Exercises and Implementation
Tight pecs and lats that pull the shoulders forward.
The coach blew the whistle. “Marchetti! Where the hell has that been?”
While some debate the use of static stretching before lifting, proponents of DeFranco's methods argue that achieving a full range of motion through these stretches outweighs minor temporary strength decreases, especially for "inflexible" lifters.
The is an upper-body mobility and warm-up routine developed by renowned strength coach Joe DeFranco . It is designed to improve joint health, increase range of motion, and prepare the body for intense lifting sessions. The Simple 6 Routine
. It only takes about 5–10 minutes before your upper body session: Foam Roll Thoracic Spine
Joe DeFranco didn't invent this for Instagram aesthetics. He invented it because his athletes—specifically NFL combine prospects—needed to squat 225 pounds for 30 reps immediately after waking up on a cold gym floor.
If your glutes are weak, your brain tightens your hamstrings and lower back to stabilize your spine. If you stretch those hamstrings without waking the glutes, you are simply loosening the emergency brake while the engine is still broken.
The Simple 6 addresses these issues by mobilizing the thoracic spine, stretching the internal rotators, and activating the often-neglected upper back muscles. The Routine: Exercises and Implementation
Tight pecs and lats that pull the shoulders forward.
