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Mobility For BJJ by Ryan Hurst

Discover Everything You Need to Enhance Your Mobility, Supercharge BJJ Training, and Increase The Overall Quality of Your Life
  • Join the Co-Founder and Head Coach of GMB Fitness for a look at some of the most effective routines, exercises, and strategies for developing better mobility for BJJ and discover the untapped resources in your body
  • Having a good level of mobility can help you improve your BJJ game and increase the overall quality of your life
  • Explore a complete program with a full library of movements that will target specific areas of your body, helping you to become more mobile, less sore, and better prepared for the rigors of BJJ training
  • Select the BJJ mobility routine that best fits your needs and time frame with quick and long versions, as well as a general full body routine that you can do anytime
  • Follow Hurst as he takes you step by step through each routine, demonstrating each individual exercise, even offering modifications so that you can customize this program to tailor fit your exact needs
  • No part of the body will be left out as you create new mobility and unlock nagging tightness in your wrists, neck, shoulders, spine, hips, knees, and more in this perfectly designed program dedicated to getting the BJJ athlete more mobile                                                                                                                                                                                                                                     

Course Content

Expand All Sections

Volume 1

CHAPTER TITLE

START TIME

Intro - BJJ Quick Routine 0
Wrists - Open chain wrist circles 4:33
Forearms wrist stretch 7:43
Back of hand stretch 11:31
Finger curl stretch 15:14
Neck - Quadruped neck flexion and extension 18:14
Neck rotations right and left 22:04
Neck right and left side flexion 25:34
Shoulders - Quadruped protraction and retraction 28:01
Lounge Chair Stretch 31:56
A-Frame Shoulder Shrugs 35:37
Bear 39:14
Prone Bent Arm Stretch 43:31

Volume 2

CHAPTER TITLE

START TIME

Spinal Mobility - Quadruped Twist (torso rotation) 0
Wagtail 4:20
Plow 7:10
Half Pancake 13:32
Lumbar Twist 18:04
Quadruped Thoracic Circles 20:25
Elbows - Open chain elbow circles 23:51
Arm Twist 27:01
Quadruped Elbow Circles 29:35

Volume 3

CHAPTER TITLE

START TIME

Hips - Sit Through 0
Frog Stretch 2:38
Kneeling Lunge 6:26
Modified Pigeon 10:34
Standing Leg swings 15:25
Supine Leg Swings 18:00
Pancake 21:18
Squat Mobility 25:37
Cossack Squat 30:24
Knees - Knee Circles Version 1 - standing legs together 33:12
Knee Circles Version 2 - standing and supine 34:45
Ankles/Feet - Kneeling Dorsiflexion and Ankle Circles 39:08
Seiza Stretch 42:57
Seiza Stretch on Toes 48:24
Hamstring Focus - Aframe Hamstring Focus 51:44
Seated Forward Fold 54:16

Volume 4

CHAPTER TITLE

START TIME

BJJ Full Routine 0
BJJ Quick Routine 21:05
General Full Body Mobility Routine 28:16

 

Check out a free sample:

So, What Exactly Do You Get?

PART 1

  • INTRO

    • BJJ QUICK ROUTINE

    WRISTS

  • OPEN CHAIN WRIST CIRCLES
  • FOREARMS WRIST STRETCH
  • BACK OF HAND STRETCH
  • FINGER CURL STRETCH

    • NECK

  • QUADRUPED NECK FLEXION AND EXTENSION
  • NECK ROTATIONS RIGHT AND LEFT
  • NECK RIGHT AND LEFT SIDE FLEXION

    • SHOULDERS

  • QUADRUPED PROTRACTION AND RETRACTION
  • LOUNGE CHAIR STRETCH
  • A-FRAME SHOULDER SHRUGS
  • BEAR
  • PRONE BENT ARM STRETCH

    • PART 2

    SPINAL MOBILITY

  • QUADRUPED TWIST (TORSO ROTATION)
  • WAGTAIL
  • PLOW
  • HALF PANCAKE
  • LUMBAR TWIST
  • QUADRUPED THORACIC CIRCLES

    • ELBOWS

  • OPEN CHAIN ELBOW CIRCLES
  • ARM TWIST
  • QUADRUPED ELBOW CIRCLES

    • PART 3

    HIPS

  • SIT THROUGH
  • FROG STRETCH
  • KNEELING LUNGE
  • MODIFIED PIGEON
  • STANDING LEG SWINGS
  • SUPINE LEG SWINGS
  • PANCAKE
  • SQUAT MOBILITY
  • COASSACK SQUAT

    • KNEES

  • KNEE CIRCLES VERSION 1 - STANDING LEGS TOGETHER
  • KNEE CIRCLES VERSION 2 - STANDING AND SUPINE

    • ANKLES/FEET

  • KNEELING DORSIFLEXION AND ANKLE CIRCLES
  • SEIZA STRETCH
  • SEIZA STRETCH ON TOES

    • HAMSTRING FOCUS

  • AFRAME HAMSTRING FOCUS
  • SEATED FORWARD FOLD

    • PART 4

    BJJ FULL ROUTINE

    BJJ QUICK ROUTINE

    GENERAL FULL BODY MOBILITY ROUTINE

    $79.00


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