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Mobility For BJJ by Ryan Hurst
- 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
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 |