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Hardcore Pilates: Pilates For BJJ and Bad Ass Mat by Gillian Ashdown

Gillian Ashdown Shares A Complete Blueprint On Using Pilates To Enhance your BJJ Mobility And Conditioning!

  • Learn movements that will help develop your mobility for BJJ
  • Discover movements that you apply everyday in training and how to use them to enhance your BJJ experience.
  • Feel better, move better, perform better with these exercises
  • Prevent injuries and optimize your body so that you can handle all the troubles that comes with BJJ                                                                                                                                                                                                                                    

Course Content

Expand All Sections

Volume 1

CHAPTER TITLE
START TIME
Foundation. Intro and Foundation: What is Pilates and why do you need it in your game? 0
Equipment Needed 2:13
Breathing Mechanics - Using Breath to Control Movement 3:42
Pilates Roll Down Position - Core Control 13:29
Pilates Flat Back Position - Core Control 17:53
Pilates Breathing Mechanics with Abs - Core Control 22:43
Pilates “5’s” Classic Ab Series (Beginner/Variations) 28:40
Pilates for BJJ “6’s” Ab Series for BJJ (Intermediate/Advanced) 42:39

Volume 2

CHAPTER TITLE
START TIME
Mobility. Mobility Intro: Why is mobility essential for Pilates and your long term health in BJJ? 0
Neck: Foundational Stretches (Beginner) 0:59
Neck and Shoulders: Twisted Cross Stretch (Intermediate) 4:36
Neck and Shoulders: Pilates “Chest Opener” Variation (Beginner) 6:42
Shoulder Stability: Serratus Control (Beginner) 8:42
Neck and Shoulder: Nerve Slider (opens up the brachial complex for nerve pain in neck, shoulders and 13:27
Shoulders/Spine: All 4’s Torso Reach (Beginner) 15:14
Hip Series: Guard to Open Guard (Intermediate) 16:50
Hip Series 2: Deep Squat Hip Opener (Beginner) 21:23
Full Body Dynamic Warm Up (Instructional - Intermediate) 25:10
Full Body Dynamic Warm Up (Live - Intermediate) 33:07

Volume 3

CHAPTER TITLE
START TIME
BJJ Pilates - Guard, Passing, and Take Down Series. Passing: Prone Series (Abs and Back) Introduction 0
Passing: Prone Position Mechanics 0:56
Passing: Prone Series Beginner 2:51
Passing: Prone Series Intermediate 6:20
Passing: BJJ Prone Series Advanced 13:20
Guard: Pilates Side Leg (Hip Exercises): Beginner 20:15
Guard: Pilates Side Leg: Intermediate 24:12
Guard: Pilates Side Leg: BJJ Advanced 27:36
Guard: Pilates Side Leg: BJJ Extra Advanced Full Body Version 31:37
Guard: Pilates Side Leg: BJJ Extra Advanced Full Body Version with Theraband 35:07
Guard: Pilates Open Guard Series with Theraband (Intermediate) 40:54
Guard: Pilates Hip Bridge Series with Theraband (Beginner to Intermediate) 46:36
Guard: Mobility Hip Flow (Beginner) 49:26
Take Down: Pilates Mechanics in a Take Down Explained 54:10
Take Down: Knee Stability Series (Beginner) 55:12
Take Down: Shoot - Hip, Ankle and Knee Stability with Theraband (Intermediate to Advanced) 58:42
Take Down: Push Through Technique, Pilates Mechanics (Review) 59:39

Gillian Ashdown Shares A Complete Blueprint On Using Pilates To Enhance your BJJ Mobility And Conditioning!

  • Learn movements that will help develop your mobility for BJJ
  • Discover movements that you apply everyday in training and how to use them to enhance your BJJ experience.
  • Feel better, move better, perform better with these exercises
  • Prevent injuries and optimize your body so that you can handle all the troubles that comes with BJJ                                                                                                                                                                                                                                    

Course Content

Expand All Sections

Volume 1

CHAPTER TITLE
START TIME
Foundation. Intro and Foundation: What is Pilates and why do you need it in your game? 0
Equipment Needed 2:13
Breathing Mechanics - Using Breath to Control Movement 3:42
Pilates Roll Down Position - Core Control 13:29
Pilates Flat Back Position - Core Control 17:53
Pilates Breathing Mechanics with Abs - Core Control 22:43
Pilates “5’s” Classic Ab Series (Beginner/Variations) 28:40
Pilates for BJJ “6’s” Ab Series for BJJ (Intermediate/Advanced) 42:39

Volume 2

CHAPTER TITLE
START TIME
Mobility. Mobility Intro: Why is mobility essential for Pilates and your long term health in BJJ? 0
Neck: Foundational Stretches (Beginner) 0:59
Neck and Shoulders: Twisted Cross Stretch (Intermediate) 4:36
Neck and Shoulders: Pilates “Chest Opener” Variation (Beginner) 6:42
Shoulder Stability: Serratus Control (Beginner) 8:42
Neck and Shoulder: Nerve Slider (opens up the brachial complex for nerve pain in neck, shoulders and 13:27
Shoulders/Spine: All 4’s Torso Reach (Beginner) 15:14
Hip Series: Guard to Open Guard (Intermediate) 16:50
Hip Series 2: Deep Squat Hip Opener (Beginner) 21:23
Full Body Dynamic Warm Up (Instructional - Intermediate) 25:10
Full Body Dynamic Warm Up (Live - Intermediate) 33:07

Volume 3

CHAPTER TITLE
START TIME
BJJ Pilates - Guard, Passing, and Take Down Series. Passing: Prone Series (Abs and Back) Introduction 0
Passing: Prone Position Mechanics 0:56
Passing: Prone Series Beginner 2:51
Passing: Prone Series Intermediate 6:20
Passing: BJJ Prone Series Advanced 13:20
Guard: Pilates Side Leg (Hip Exercises): Beginner 20:15
Guard: Pilates Side Leg: Intermediate 24:12
Guard: Pilates Side Leg: BJJ Advanced 27:36
Guard: Pilates Side Leg: BJJ Extra Advanced Full Body Version 31:37
Guard: Pilates Side Leg: BJJ Extra Advanced Full Body Version with Theraband 35:07
Guard: Pilates Open Guard Series with Theraband (Intermediate) 40:54
Guard: Pilates Hip Bridge Series with Theraband (Beginner to Intermediate) 46:36
Guard: Mobility Hip Flow (Beginner) 49:26
Take Down: Pilates Mechanics in a Take Down Explained 54:10
Take Down: Knee Stability Series (Beginner) 55:12
Take Down: Shoot - Hip, Ankle and Knee Stability with Theraband (Intermediate to Advanced) 58:42
Take Down: Push Through Technique, Pilates Mechanics (Review) 59:39


 

Check out a free sample:

So, What Exactly Do You Get?

PART 1

FOUNDATION

  • INTRO AND FOUNDATION: WHAT IS PILATES AND WHY DO YOU NEED IT IN YOUR GAME?
  • EQUIPMENT NEEDED
  • BREATHING MECHANICS - USING BREATH TO CONTROL MOVEMENT
  • PILATES ROLL DOWN POSITION - CORE CONTROL
  • PILATES FLAT BACK POSITION - CORE CONTROL
  • PILATES BREATHING MECHANICS WITH ABS - CORE CONTRO
  • PILATES "5'S" CLASSIC AB SERIES (BEGINNER/VARIATIONS)
  • PILATES FOR BJJ "6'S" AB SERIES FOR BJJ (INTERMEDIATE/ADVANCED)
  • PART 2

    MOBILITY

  • MOBILITY INTRO: WHY IS MOBILITY ESSENTIAL FOR PILATES AND YOUR LONG TERM HEALTH IN BJJ?
  • NECK: FOUNDATIONAL STRETCHES (BEGINNER)
  • NECK AND SHOULDERS: TWISTED CROSS STRETCH (INTERMEDIATE)
  • NECK AND SHOULDERS: PILATES "CHEST OPENER" VARIATION (BEGINNER)
  • SHOULDER STABILITY: SERRATUS CONTROL (BEGINNER)
  • NECK AND SHOULDER: NERVE SLIDER (OPENS UP THE BRACHIAL COMPLEX FOR NERVE PAIN IN NECK, SHOULDERS AND ARMS) (BEGINNER)
  • SHOULDERS/SPINE: ALL 4'S TORSO REACH (BEGINNER)
  • HIP SERIES: GUARD TO OPEN GUARD (INTERMEDIATE)
  • HIP SERIES 2: DEEP SQUAT HIP OPENER (BEGINNER)
  • FULLY BODY DYNAMIC WARM UP (INSTRUCTIONAL - INTERMEDIATE)
  • FULLY BODY DYNAMIC WARM UP (LIVE - INTERMEDIATE)
  • PART 3

    BJJ PILATES - GUARD, PASSING, AND TAKE DOWN SERIES

  • PASSING: PRONE SERIES (ABS AND BACK) INTRODUCTION
  • PASSING: PRONE POSITION MECHANICS
  • PASSING: PRONE SERIES BEGINNER
  • PASSING: PRONE SERIES INTERMEDIATE
  • PASSING: BJJ PRONE SERIES ADVANCED
  • GUARD: PILATES SIDE LEG (HIP EXERCISES): BEGINNER
  • GUARD: PILATES SIDE LEG: INTERMEDIATE
  • GUARD: PILATES SIDE LEG: BJJ ADVANCED
  • GUARD: PILATES SIDE LEG: BJJ EXTRA ADVANCED FULL BODY VERSION
  • GUARD: PILATES SIDE LEG: BJJ EXTRA ADVANCED FULL BODY VERSION WITH THERABAND
  • GUARD: PILATES OPEN GUARD SERIES WITH THERABAND (INTERMEDIATE)
  • GUARD: PILATES HIP BRIDGE SERIES WITH THERABAND (BEGINNER TO INTERMEDIATE)
  • GUARD: MOBILITY HIP FLOW (BEGINNER)
  • TAKE DOWN: PILATES MECHANICS IN A TAKE DOWN EXPLAINED
  • TAKE DOWN: KNEE STABILITY SERIES (BEGINNER)
  • TAKE DOWN: SHOOT - HIP, ANKLE AND KNEE STABILITY WITH THERABAND (INTERMEDIATE TO ADVANCED)
  • TAKE DOWN: PUSH THROUGH TECHNIQUE, PILATES MECHANICS (REVIEW)
  • $79.00


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    Sharpen And Master The Basics Of Brazilian Jiu-Jitsu With Andre Galvao’s Fundamental Techniques For Rapid Beginner Improvement

    • Sharpen And Master The Basics Of Brazilian Jiu-Jitsu With Andre Galvao’s Fundamental Techniques For Rapid Beginner Improvement

      • Study the basics and winning fundamentals of Brazilian Jiu-Jitsu with highly respected world champion and coach, Andre Galvao
    The Coyote Half Guard by Lucas Leite - BJJ Fanatics

    The Coyote Half Guard by Lucas Leite

    Learn The Weird Techniques World Champion Lucas Leite Uses So Well That He Intentionally Chooses Opponents 30-40 Lbs Heavier

    • Lucas Leite has won the black belt world championships
    • Leite is infamous for his half guard that he uses to dominate opponents of all size
    Octopus With Pajamas by Eduardo Telles - BJJ Fanatics

    Octopus With Pajamas by Eduardo Telles

    Master The Unorthodox And Highly Effective Octopus Guard Technique With Eduardo Telles, The Legendary BJJ Black Belt And Innovator Through His Thorough And Detailed Instruction!

    • Elevate your ground game by learning from the innovator himself, Eduardo Telles, as he shares his unique insights and strategies for dominating opponents using the Octopus Guard in the GI.
    • Unlock new possibilities in Brazilian Jiu-Jitsu with Eduardo Telles' expert guidance, as he breaks down the intricacies of the Octopus Guard, offering invaluable tips and adjustments for seamless execution.
    The Basics Of Kickboxing by Duane Ludwig - BJJ Fanatics

    The Basics Of Kickboxing by Duane Ludwig

    Duane “Bang” Ludwig has been training in the martial arts for more than 3 decades with over 50 kickboxing bouts and 30 MMA fights to his credit

    • Ludwig is a former K1-MAX Champion, 2-Time MMA Coach of The Year, and holds the record for the Fastest Knockout in the UFC (0.06)
    • Ludwig is often referred to as one of the most technical strikers in the history of MMA and now resides as one of the greatest Coaches in the sport, guiding stars like the UFC’s T.J. Dillashaw
    Half Domination by Tom DeBlass - BJJ Fanatics

    Half Domination by Tom DeBlass

    Tom DeBlass is one of the most accomplished American Grapplers on the planet

    • Learn the half guard secrets of one of the best grapplers
    • Frustrate and destroy all of your competition
    Comprehensive Street Self Defense by Chad Lyman - BJJ Fanatics

    Comprehensive Street Self Defense by Chad Lyman

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    • Learn BJJ for the street in any situation from Las Vegas Swat Instructor & BJJ Black Belt Chad Lyman
    • Defend against any attack, barehanded or weapon.
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    Diamond Concept: The Diamond Guard Frame, Shield, Elegant, Pedal by Xande Ribeiro

    Stay safe and always keep your guard with Xande Ribiero’s revolutionary diamond concept of defense

    • Learn Xande’s diamond concept that lets him defend, escape, and reguard against the best in the world
    • Take away the pressure and get back to guard with these keys to Xande’s defensive system
    Trials Winning Leg Locks by Taylor Pearman - BJJ Fanatics

    Trials Winning Leg Locks by Taylor Pearman

    Master The Art Of Leg Locks And Dominate Your Opponents With Taylor Pearman’s Winning Gameplan As Seen In His Successful Journey Through The ADCC Trials.

    • Gain exclusive insights into the precise techniques and strategies that propelled Taylor Pearman to victory in one of the most prestigious grappling competitions worldwide.
    • Elevate your Brazilian Jiu-Jitsu skills to new heights by learning directly from Taylor Pearman, an emerging talent known for his innovative and effective leg lock game.
    Next Generation Closed Guard by Mica Galvao - BJJ Fanatics

    Next Generation Closed Guard by Mica Galvao

    Fight From The Classic Closed Guard With Modern Upgrades From Next Generation Brazilian Jiu-Jitsu Phenom Mica Galvao

    • Master the modern closed guard as grappling phenom Mica Galvao teaches you how the next generation is using this classic position
    • Secure strong grips and use 2 on 1’s and underhooks to work for submissions and sweeps that work at all levels
    Fundamentals of Side Control Escapes by Pedro Sauer - BJJ Fanatics

    Fundamentals of Side Control Escapes by Pedro Sauer

    Learn from one of America’s most respected Brazilian Jiu-Jitsu instructors, with 8th-Degree Black Belt Pedro Sauer’s instruction on the principles of escaping bad positions

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    • Use proper framing and body mechanics to create space and escape, even against opponents in a scarf hold or reverse scarf hold

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