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Keystone Protocol by Attila Varga

Tight hips hold back more grapplers than any missing technique, and few coaches know how to open them up and make them strong like Attila Varga.

  • Attila Varga is a Carlson Gracie Brazilian Jiu-Jitsu black belt and Muay Thai instructor who earned the StrongFirst SFG I and SFG II kettlebell certifications and runs Thaifight Kettlebell London.
  • In Keystone Protocol, Varga breaks down a three step system for your hips and pelvis: mobilize to make space, activate to use that space, then integrate it with load to build strength and mobility at the same time.
  • This isn't just a stretching routine, it's a complete plan for hips that move freely and stay strong under load.


Course Content

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Volume 1

CHAPTER TITLE

START TIME

Welcome00:00 - 01:17
Glutes01:17 - 03:14
Tfl03:14 - 06:44
Inner Thigh06:44 - 09:32
Hip Flexor09:32 - 12:08
Ways Pelvis Mobility - Side To Side12:08 - 14:25
Anterior–Posterior Pelvic Tilt14:25 - 15:45
Pelvis Circles15:45 - 16:40
Seated Spiral16:40 - 18:13
Standing Frog18:13 - 19:46
Figure 419:46 - 25:28
Squat At Wall25:28 - 28:40
Pigeon28:40 - 31:31
The Lizard31:31 - 35:44
Standing Hip Flexor35:44 - 37:30
Kneeling Hip Flexor37:30 - 39:01
Butterfly39:01 - 40:50

Volume 2

CHAPTER TITLE

START TIME

Welcome To Activate Section00:00 - 00:20
Glutes Bridge00:20 - 03:52
90-90 & Pigeon Transition03:52 - 08:26
Car - Standing Articular Rotation08:26 - 10:24
Copenhagen Plank10:24 - 12:23
Active Frog With Hips Opening Rotation12:23 - 16:42

Volume 3

CHAPTER TITLE

START TIME

Welcome To Integrate Section00:00 - 00:20
Standing Hip Flexor Flow00:20 - 02:03
Standing Hip Flexor Stretch With Weight02:03 - 03:53
Standing Hip Flexor Flow With Weight03:53 - 05:16
Cossack05:16 - 08:48
Cossack Bodyweight Flow08:48 - 10:03
Cossack With Weight10:03 - 11:21
Cossack Flow With Weight11:21 - 12:29
Standing Hip Flexor & Cossack Stretch - Bodyweight12:29 - 16:00
Standing Hip Flexor And Cossack Flow - Bodyweight16:00 - 17:46
Standing Hip Flexor & Cossack Stretch - With Weight17:46 - 19:58
Standing Hip Flexor & Cossack Flow - With Weight19:58 - 21:17
Windmill - Bodyweight21:17 - 25:27
Windmill With Bottom Hand Loaded25:27 - 29:31
Windmill Top Hand Loaded29:31 - 32:49
Windmill Both Hand Loaded32:49 - 35:34
Goblet Squat35:34 - 40:34
Thank You40:34 - 41:04

What Will You Learn?

Tight hips hold back more grapplers than any missing technique, and few coaches know how to open them up and make them strong like Attila Varga.

Varga is a black belt under the Carlson Gracie Brazilian Jiu-Jitsu banner and a Muay Thai instructor, and he earned both the StrongFirst SFG I and SFG II kettlebell certifications. At Thaifight Kettlebell London in Slough he trains fighters and everyday athletes side by side. Now he's sharing the hip and pelvis protocol he uses with his own students.

In Keystone Protocol, Varga starts by making space: the glutes, TFL, inner thigh and hip flexors, pelvis mobility side to side, the anterior-posterior pelvic tilt, pelvis circles, and classic positions like the pigeon, the lizard, the figure 4 and the butterfly. This isn't just a stretching routine, it's a complete plan for hips that move freely and stay strong under load.

Whether you play guard all day, fight for takedowns or simply want to get up off the mat without stiffness, your hips serve as the base for every movement you make. Module 2 teaches you to use the new range with the glute bridge, the 90-90 and pigeon transition, standing articular rotations, the Copenhagen plank and the active frog.

The protocol works because it doesn't stop at stretching. In Module 3 you add weight with standing hip flexor flows, Cossack squats, windmills with the bottom hand, top hand and both hands loaded, and the goblet squat, so the range you gain becomes range you can control and own.

If you've ever wondered why some grapplers can play any guard and still feel loose years later while others lose range every season, the answer is usually in the hips.

Learn how to mobilize, activate and strengthen your hips step by step with Attila Varga.

What Exactly Do You Get?

Part 1: Module 1: Mobilize / Make Space

  • Glutes
  • TFL
  • Inner Thigh
  • Hip Flexor
  • 3 Ways Pelvis Mobility - Side to Side
  • Anterior–Posterior Pelvic Tilt
  • Pelvis Circles
  • Seated Spiral
  • Standing Frog
  • Figure 4
  • Squat at Wall
  • Pigeon
  • The Lizard
  • Standing Hip Flexor
  • Kneeling Hip Flexor
  • Butterfly

Part 2: Module 2: Activate / Use the Space After Mobilize w/ Movements

  • Welcome to Activate Section
  • Glutes Bridge
  • 90-90 & Pigeon Transition
  • CAR - Standing Articular Rotation
  • Copenhagen Plank
  • Active Frog with Hips Opening Rotation

Part 3: Module 3: Integrate / Add Extra Weight to Build Strength & Mobility at the Same Time

  • Welcome to Integrate Section
  • Standing Hip Flexor Flow
  • Standing Hip Flexor Stretch with Weight
  • Standing Hip Flexor Flow with Weight
  • Cossack
  • Cossack Bodyweight Flow
  • Cossack with Weight
  • Cossack Flow with Weight
  • Standing Hip Flexor & Cossack Stretch - Bodyweight
  • Standing Hip Flexor and Cossack Flow - Bodyweight
  • Standing Hip Flexor & Cossack Stretch - with Weight
  • Standing Hip Flexor & Cossack Flow - with Weight
  • Windmill - Bodyweight
  • Windmill with Bottom Hand Loaded
  • Windmill Top Hand Loaded
  • Windmill Both Hand Loaded
  • Goblet Squat

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