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Prone Scorpion is a great exercises for stretching the chest, improving back rotation, and opening up the hips.
5-10 reps for 5-10 second holds
An effective and useful knee mobility exercise and warm up are the knee CARs.
5 repetitions at a slow pace.
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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
One of the most effective and useful exercises for improving hip mobility and warming up the hips are the Side-lying hip CARs.
5 repetitions per side at a nice and slow pace working on gradually increasing the size of the hip circles.
Be mindful to keep the movement to comfort and no pain.
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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
One of my favorite warm-up movements is the Shin Box drill.
It helps warm up and activate the hips which is great for grapplers and has some good carryover to helping establish good Jiu-Jitsu mobility.
Try a couple of rounds for 30-60 seconds.
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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
DEALING WITH TIGHT FOREARMS AND WRISTS AFTER JIU-JITSU TRAINING…then check out this quick sequence to stretch the forearms and wrists.
Try wrist rocking to improve wrist mobility as well as to stretch and release tight forearm muscle from gripping.
Start with the easiest version with fingers forward and then advance to divers pointed out, and also fingers pointed back.
Perform each sequence 5 repetitions for 5-10 second holds.
Make sure to perform these movements to comfort.
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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: YKT7RML0JSLTYZZR
Bridge To Inversion Solo Drill For BJJ
One of my favorite BJJ solo drill for technique and warm up. Check it out!
2-3 rounds for 30-60 seconds
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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
One of the most important knee exercises that you need to start doing today – Part 3
Shin Rotations are an integral part of knee health as your knee not only bends and straightens, but also has a rotational component.
It’s important to improve the rotational mobility, strengthen at the end-ranges, as well as strengthen throughout the available range of motion. Strengthening with this weeping movement is important for knee health and stability.
2 sets of 5-10 reps at a slow and controlled pace is a good place to start.
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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
One of the most important knee exercises that you need to start doing today – Part 2
Shin Rotations are an integral part of knee health as your knee not only bends and straightens, but also has a rotational component.
It’s important to work the rotation but also strengthen at those end-ranges of motion. Injuries happen when your joint gets taken past its mobility and capacity to move so strengthening at end-ranges allows improved resiliency and can give you that bit of extra time to tap and save your knee.
Work on isometric resistance at end-ranges. Begin with shorter hold times and gradually increase hold times and the applied resistance. This must be done gradually and without pain.
2 sets of 5-10 second holds is a good place to start.
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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
One of the most important knee exercises that you need to start doing today!
Shin Rotations are an integral part of knee health as your knee not only bends and straightens, but also has a rotational component.
If you think about it, many of the knee injuries we see in grappling are meniscus injuries which can occur through a rotational force on the foot or ankle which will cause a rotation on the knee.
Start with these shin rotations as a warm up or mobility training exercises.
2 sets of 5-10 second holds is a good place to start.
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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
♦️5 Easy Recovery Exercises After BJJ Training♦️
♦️ Hamstring Stretch (if you don’t feel a stretch, move closer to wall or use a belt around foot to lift leg) x 2 minutes total
♦️ Butterfly Stretch x 2 minutes total
♦️Figure-4 Stretch x 2 minutes per side
♦️Hip Internal Rotation Stretch x 2 minutes per side
♦️ Diaphragmatic Breathing – make exhale longer than inhale x 3-5 minutes
These are some of the exercises I like to do after training. Longer hold times after training is helpful to relax the muscles and good for recovery. Focus on breathing throughout the exercises to get into a comfortable stretch and make sure not to go into pain.
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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
If you’re dealing with tightness in the shoulders or the back, or need a useful shoulder/back warm-up, then try the Shoulder Wall Circles.
Start in half kneeling with a yoga block between the far knee and wall.
♦️Keep contact with wall with near side arm.
Slide arm up against wall and then rotate palm to wall when arm is overhead. Then return to start position.
Perform 5-10 reps for 3-5 second holds on both sides.
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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: YTLUPS0BLKUTFZKJ
♦️Half Kneeling Open Book Stretch♦️
♦️Start in half kneeling with a yoga block between the far knee and wall.
♦️Keep contact with wall with near side arm.
♦️Reach out and back with other arm for a great chest opener and trunk mobility movement.
♦️Perform 5-10 reps for 3-5 second holds on both sides.
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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: Z7A6OI0DZOSQHGPH
How To Improve Your Triangle Choke With 3 Solo Drills
1. Bridge with knees to chest with exercise ball (2-3 sets x 10 reps)
2. Figure-4 stretch with exercise ball (5 x 15 seconds)
3. Solo Triangle Drill (2-3 sets x 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: LTYJXPRNJUXLVB7C
This is one of my favorite and best 💥 for your 💵 exercises – The World’s Greatest Stretch
This exercise works a bunch of different areas such as the neck, mid back, shoulders, and hips.
Perform 3-5 reps per side for 3-5 second holds.