{"product_id":"keystone-protocol-by-attila-varga","title":"Keystone Protocol by Attila Varga","description":"\u003cp\u003e\u003cstrong\u003eTight 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.\u003c\/strong\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003cul style=\"margin-left: 40px;\"\u003e\n\u003cli\u003eAttila 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.\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eIn 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.\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eThis isn't just a stretching routine, it's a complete plan for hips that move freely and stay strong under load.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003c!-- split --\u003e\n\u003cdiv style=\"text-align: center;\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1800\/2299\/files\/1FYt1Y0cDqcqNB5rKmSjAOo4QAWbrPKOS_480x480.png?v=1792388971\" alt=\"\" style=\"margin-bottom: 16px; float: none;\"\u003e\u003c\/div\u003e\n\u003ch2\u003e\u003cstrong\u003eWhat Will You Learn? \u003c\/strong\u003e\u003c\/h2\u003e\n\u003cp\u003e\u003cspan\u003eTight 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.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eVarga 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.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eIn 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.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eWhether 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.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eThe 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.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eIf 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.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eLearn how to mobilize, activate and strengthen your hips step by step with Attila Varga.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch2\u003e\u003cstrong\u003eWhat Exactly Do You Get?\u003c\/strong\u003e\u003c\/h2\u003e\n\u003ch4\u003ePart 1: Module 1: Mobilize \/ Make Space\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eGlutes\u003c\/li\u003e\n\u003cli\u003eTFL\u003c\/li\u003e\n\u003cli\u003eInner Thigh\u003c\/li\u003e\n\u003cli\u003eHip Flexor\u003c\/li\u003e\n\u003cli\u003e3 Ways Pelvis Mobility - Side to Side\u003c\/li\u003e\n\u003cli\u003eAnterior–Posterior Pelvic Tilt\u003c\/li\u003e\n\u003cli\u003ePelvis Circles\u003c\/li\u003e\n\u003cli\u003eSeated Spiral\u003c\/li\u003e\n\u003cli\u003eStanding Frog\u003c\/li\u003e\n\u003cli\u003eFigure 4\u003c\/li\u003e\n\u003cli\u003eSquat at Wall\u003c\/li\u003e\n\u003cli\u003ePigeon\u003c\/li\u003e\n\u003cli\u003eThe Lizard\u003c\/li\u003e\n\u003cli\u003eStanding Hip Flexor\u003c\/li\u003e\n\u003cli\u003eKneeling Hip Flexor\u003c\/li\u003e\n\u003cli\u003eButterfly\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003ePart 2: Module 2: Activate \/ Use the Space After Mobilize w\/ Movements\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eWelcome to Activate Section\u003c\/li\u003e\n\u003cli\u003eGlutes Bridge\u003c\/li\u003e\n\u003cli\u003e90-90 \u0026amp; Pigeon Transition\u003c\/li\u003e\n\u003cli\u003eCAR - Standing Articular Rotation\u003c\/li\u003e\n\u003cli\u003eCopenhagen Plank\u003c\/li\u003e\n\u003cli\u003eActive Frog with Hips Opening Rotation\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003ePart 3: Module 3: Integrate \/ Add Extra Weight to Build Strength \u0026amp; Mobility at the Same Time\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eWelcome to Integrate Section\u003c\/li\u003e\n\u003cli\u003eStanding Hip Flexor Flow\u003c\/li\u003e\n\u003cli\u003eStanding Hip Flexor Stretch with Weight\u003c\/li\u003e\n\u003cli\u003eStanding Hip Flexor Flow with Weight\u003c\/li\u003e\n\u003cli\u003eCossack\u003c\/li\u003e\n\u003cli\u003eCossack Bodyweight Flow\u003c\/li\u003e\n\u003cli\u003eCossack with Weight\u003c\/li\u003e\n\u003cli\u003eCossack Flow with Weight\u003c\/li\u003e\n\u003cli\u003eStanding Hip Flexor \u0026amp; Cossack Stretch - Bodyweight\u003c\/li\u003e\n\u003cli\u003eStanding Hip Flexor and Cossack Flow - Bodyweight\u003c\/li\u003e\n\u003cli\u003eStanding Hip Flexor \u0026amp; Cossack Stretch - with Weight\u003c\/li\u003e\n\u003cli\u003eStanding Hip Flexor \u0026amp; Cossack Flow - with Weight\u003c\/li\u003e\n\u003cli\u003eWindmill - Bodyweight\u003c\/li\u003e\n\u003cli\u003eWindmill with Bottom Hand Loaded\u003c\/li\u003e\n\u003cli\u003eWindmill Top Hand Loaded\u003c\/li\u003e\n\u003cli\u003eWindmill Both Hand Loaded\u003c\/li\u003e\n\u003cli\u003eGoblet Squat\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e \u003c\/p\u003e\n","brand":"Attila Varga","offers":[{"title":"Default Title","offer_id":50713834815586,"sku":null,"price":79.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1800\/2299\/files\/1FYt1Y0cDqcqNB5rKmSjAOo4QAWbrPKOS.png?v=1792388971","url":"https:\/\/bjjfanatics.com\/products\/keystone-protocol-by-attila-varga","provider":"BJJ Fanatics","version":"1.0","type":"link"}