Octopus Guard Seminar

Fitness Fight Factory, Haslet, Texas

Today we have a BJJ question from a fellow Black Belt Coach, Bob, who is having trouble with one of his friends who also happens to be a Black Belt in Brazilian Jiu-jitsu.

Bob says that his buddy, the fellow black belt from another gym, is coming to train with him. Which he is happy about. However, his friend keeps showing up 45 minutes late to the classes he attends.

He interprets these late appearances as a form of laziness on his friend’s behalf, or maybe he just doesn’t want to do warmups. And he believes he does it because he’s a Black Belt and feels like he can do it. Regardless, he’s not sure what’s up.

At Bob’s gym, attendance is pretty strict, and he wants to know how I’d handle a situation where a someone is chronically late to classes and if I have ever faced a similar situation, and if so, how I dealt with it.

In the video I’ll explain what I think and give you some ideas on BJJ warmups too.

– Chewy
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If you’d ever like to train with the team and I. Check out my gym Derby City MMA in Louisville,KY.

Try The Hamstring Windmill to improve hip and back mobility and as a useful warmup before BJJ or strength training.

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

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/
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♦️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.

————————————–

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

The 3-Way Pull Aparts are an important exercise to activate the muscles in the mid back prior to working out.

This sequence is useful in warming up the shoulders and recruiting these muscle groups to help with your training sessions.

Start by creating a light amount of tension in the band.
Retract the shoulder blades (squeeze shoulder blades together.

Pull band apart.

When transitioning to the diagonal pulls, maintain constant tension on the band.

Focus on not shrugging the shoulders.

2 sets of 5 reps (1 rep = horizontal and 2 diagonal pulls), 2-3 second holds

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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.

Leg Swing ➡️ Hip Switch ➡️ Stand Up

A super effective and useful hip warm up or mobility drill for Jiu-Jitsu.

Great for before training or just to improve hip mobility and control.

Perform 10 reps each or set a timer and do 1 minute per drill for a couple of rounds.

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