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Writ Controlled Articular Rotations warm-up.
5-10 circles per wrist.
In this video, I answer a question from Shawn about when you should do your first BJJ competition.
There are multiple factors to think about, and the decision can be different depending on your circumstances. I try to provide some tips and ideas that I feel would have helped me with preparing and going into my first competition.
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If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.
***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase
Thread The Needle
5-10 reps for 5-10 second holds
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If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.
***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase
Song Code: 3HAERLACTVTEEE7A
Lower Trunk Rotations
Perform 5-10 reps for 5-10 second holds
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If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.
***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase
Song Code: KXEJGFLFI6HBUPYB
Prayer Stretch – Upward Dog
5-10 reps for 5-10 second holds
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If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.
***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase
Song Code: 3CIRBXOCWFFOE0QU
Cat-Cow for mid and low back mobility.
5-10 reps
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If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.
***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase
In this video, I take you through some useful and effective exercises that I recommend to fix a tight lower back.
I also include mid back and hip stretches to provide a more effective and thorough sequence.
1. Cat-Cow 5-10 reps
2. Prayer Stretch 5-10 reps
3. Upward Facing Dog 5-10 reps
4. Thread the Needle 5-10 reps
5. Lunge Stretch 5 reps, 10-15 sec holds
6. Knees To Chest 5 reps, 10-15 sec holds
7. Lower Trunk Rotations 5-10 reps
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If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.
***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase
Song Code: QMKZIMWENQELYRUJ
How to strengthen the knees for BJJ.
In this video I discuss an important concept in improving performance and reducing injury risk known as “Load Management.”
What is load management you ask? Well its pretty much the “burden” or stress you put on your body.
There are 2 types of load that you can put on your body: External (how long you train…minutes and days) and the internal load (the physiological effects, or how your body feels).
Too much load can lead to injuries and too little load won’t stimulate the body enough to promote strength changes and won’t improve performance.
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If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.
***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase
Song Code: PRF5YYNCU89YT3ED
Elbow gapping to reduce stiffness in the elbow joint.
Song Code: LDU28RGFGZT8Y95R
Grab a belt and lie face down.
Create tension by pulling the belt apart.
Squeeze shoulder blades down and in “towards your back pockets” and lift hands off of the mat. 2 sets of 10 reps.
Then repeat the same process but try to pull the belt down behind your head (this will be difficult if your shoulders are tight) 2 sets of 10 reps.
Song Code: H3OMDN9EAV5V82S6