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Try The Hamstring Windmill to improve hip and back mobility and as a useful warmup before BJJ or strength training.
Try the hip airplane for a dynamic mobility and stability hip exercise
How To Fix Tight and Weak Hips (Part 3) – Side-Lying Resisted Clam Shells
Use a band to help recruit the top hip while stabilizing on the bottom leg and forearm.
This exercise is a great way to activate the hips and work stability.
2-3 sets of 8-12 reps
I recently got back into running…the reason is primarily to help supplement my cardio for grappling. I actually don’t enjoy running too much, but I feel that forcing myself to do certain things I dislike can be helpful in building some resiliency and mental toughness. So…I went down the rabbit hole on running shoes to try and figure out which ones were the “best.” After doing some extensive research and getting some recommendations, I landed on a couple of different pairs and brands, specifically based on certain criteria I believe to be important in a running shoe.
Now these are just my opinions on running shoes and running. There are tons of solid running shoes out there. Picking something that feels good to you is the important part.
So here are some ideas I focused on:
Many shoes are “shoe-shaped” but aren’t necessarily “foot-shaped.”
Some shoes come to a point in the front which can compress the foot and toes, and “foot shaped” shoes have a wider toe box and have the toe box in the shape of your foot.
I wanted a shoe that would allow my toes to spread out and had a decently wide toe box to allow my foot intrinsics to work properly while running. This was important for me to improve my running mechanics as well as promote general good running mechanics.
Also if you choose to do running for cardio or exercise, check out some ideas on what you should focus on.
Also, I was not paid or endorsed by any of these shoe companies, these are my honest opinions.
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Get my free e-books: https://www.thejiujitsutherapist.com/e-books
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: HH6V0XLPLTRISL1D
How To Fix Tight and Weak Hips – Part 2 – Standing Resisted Clam Shells
When you’re dealing with tightness and weakness in the hips, adding a balance component to the training is great for muscle recruitment as well as incorporating a band.
This exercises checks a lot of boxes because you are adding a “closed-chain” (foot planted on the ground) exercises for stability and balance as well as an “open-chain” (foot not connected to a surface) for muscle activation.
This is a tough and very useful stability and general leg strengthening exercises important for healthy hips.
Ideas on how to strengthen injured hamstrings.
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Get my free e-books: https://www.thejiujitsutherapist.com/e-books
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
Hamstring Injury and Recovery Tips – Part 3
Joint mobility is important to the recovery of the muscle tissue.
The value of getting a proper assessment and regaining hip and knee mobility.
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Get my free e-books: https://www.thejiujitsutherapist.com/e-books
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
10 repetitions for 5 second holds
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Get my free e-books: https://www.thejiujitsutherapist.com/e-books
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
Thoracic Extension Over A Foam Roller – this exercise is great for opening up a stiff mid back.
2 sets of 5 repetitions
1. Wide stance side leans 2 x 30 seconds
2. Half Kneeling Lateral Lunges 5 x 5 seconds
3. Adductor Rock Backs 5 x 5 seconds
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Get my free e-books: https://www.thejiujitsutherapist.com/e-books
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
Try these leg swings for a dynamic hip and leg warm up.
Warm up the shoulders with infinity swimmers.
2 sets of 5 repetitions.
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Get my free e-books: https://www.thejiujitsutherapist.com/e-books
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
Lunge mobility using a belt.
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Get my free e-books: https://www.thejiujitsutherapist.com/e-books
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