Taken from JRE #1899 w/Yannis Pappas:
https://open.spotify.com/episode/6l4EfnPEH3vIg6PpxMYeAU?si=7c3557b18f3742fb

Learn from 6x world champion Rafael Mendes with more than seven hours of content focused on his signature submission: the armor

Throughout his career, Rafael displayed a dynamic and creative fighting style that innovated the sport of jiu jitsu.

Series Overview: https://artofjiujitsu.com/pages/armbar-masterclass
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Art of Jiu Jitsu
aojplus.com

Cat-Cow for mid and low back mobility.

5-10 reps

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If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

In this video, I take you through some useful and effective exercises that I recommend to fix a tight lower back.
I also include mid back and hip stretches to provide a more effective and thorough sequence.

1. Cat-Cow 5-10 reps
2. Prayer Stretch 5-10 reps
3. Upward Facing Dog 5-10 reps
4. Thread the Needle 5-10 reps
5. Lunge Stretch 5 reps, 10-15 sec holds
6. Knees To Chest 5 reps, 10-15 sec holds
7. Lower Trunk Rotations 5-10 reps

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If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

Song Code: QMKZIMWENQELYRUJ

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Copyright Disclaimer. Under Section 107 of the Copyright Act 1976, allowance is made for “fair use” for purposes such as criticism, comment, news reporting, teaching, scholarship, and research. Fair use is a use permitted by copyright statute that might otherwise be infringing. Non-profit, educational or personal use tips the balance in favor of fair use.

Attitude. Skills. Plan.

After a break, Jonnatas Gracie is back! He will face Sergio “Pichilinga” Rios in a super fight at the @ibjjf Absolute GP this Friday, November 18th.

Gracie is very motivated to show his improvement after this short break. This full interview is available at AtosBJJOnDemand.com 🔗

🚨 Full interview: https://live.atosbjjondemand.com/browse 👇🏼

🏆 Currently 2x IBJJF World Champion and 2x ADCC Champion, Kaynan Duarte will be representing Atos Jiu-Jitsu at @ibjjf Absolute Gran Prix. He is one of the 8 names invited to be part of this show that will take place this Friday, November 18th. The winner gets the grand prize of $40K 😱

We wish our World Champion the best of luck 🔥🔥

If you want more in depth Jiu Jitsu instruction and coaching from myself and a team of killer black belts visit https://bit.ly/3PqO348

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