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Rolling Strong by Phil Daru
Rolling Strong combines scientific exercises and routines specifically geared towards grappling.
- Phil Daru is a performance coach for over 200 Elite Level Fighters in all aspects of combat sports.
- Learn a comprehensive approach that covers everything from proper warmups to exercises designed to improve your guard!
- Also includes routines to boost your takedowns, guard passing, and even submission conditioning.
- If you are tired of a cookie cutter approach to fitness and you want something designed from the ground up to increase your grappling condition, Rolling Strong is what you are looking for.
|Intro||0 - 0:45|
|Warm Up Intro||0:45 - 1:28|
|Controlled Articular Rotations||1:28 - 12:09|
|Perfect stretch||12:09 - 13:32|
|90/90 flow||13:32 - 14:40|
|Plank shoulder tap||14:40 - 15:44|
|Table top shoulder tap||15:44 - 16:36|
|Bird dog||16:36 - 17:42|
|Sit outs||17:42 - 18:44|
|Mountain Climbers||18:44 - 19:31|
|Hindu push ups||19:31 - 20:30|
|Spider man push ups||20:30 - 21:23|
|Exercises to Improve Takedowns: Split Stance Zercher Squat (Double or Single Leg)||0 - 2:43|
|KB Step ups (High Crotch single)||2:43 - 3:42|
|Zercher Good mornings (double underhooks)||3:42 - 5:16|
|Banded DB Grapplers Row (single run the pipe, Guard Pull)||5:16 - 6:13|
|Sled Drive (blast double)||6:13 - 7:19|
|Exercises for passing guard: Seated good mornings (posture up)||7:19 - 9:09|
|Bird Dog Rows (break grips)||9:09 - 10:41|
|Wide Stance Row to Press (Monster Rows)||10:41 - 11:58|
|Kettlebell Swings with bands||11:58 - 13:06|
|Kneeling pallof press (sweep defense)||13:06 - 14:01|
|Exercises for guard: Banded row med ball squeeze (guard retention)||14:01 - 14:59|
|Copenhagens||14:59 - 15:57|
|Glute Ham Raise (close guard)||15:57 - 17:30|
|Glute Bridge (mount escape)||17:30 - 18:27|
|Exercises for submissions: Med ball squeeze (chokes)||18:27 - 19:48|
|Med ball banded hip extension (limb locks)||19:48 - 20:43|
|TRX pull to KB press (Bow & Arrow choke)||20:43 - 21:49|
|KB flip (cross collar choke)||21:49 - 22:39|