jitseasy

Warm Up Shoulders With Banded Circles #shorts

Gary Berger — Tue, 14 Mar 2023 16:04:45 +0000

If you’re dealing with stiff shoulders, try these banded shoulder circles.
This exercise is great for mobility and muscle activation as part of a warm up.
You can also try them with a Jiu-Jitsu belt before class!
Perform 5-10 repetitions.

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Knee Mobility For MMA and BJJ Athletes – Knee CARs #shorts

Gary Berger — Sun, 26 Feb 2023 16:13:32 +0000

An effective and useful knee mobility exercise and warm up are the knee CARs.

5 repetitions at a slow pace.

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***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
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Hip Mobility For MMA and BJJ Athletes – Hip CARs #shorts

Gary Berger — Sat, 25 Feb 2023 18:43:30 +0000

One of the most effective and useful exercises for improving hip mobility and warming up the hips are the Side-lying hip CARs.

5 repetitions per side at a nice and slow pace working on gradually increasing the size of the hip circles.

Be mindful to keep the movement to comfort and no pain.

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***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

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Shin Box Drill For Hip Warm Up #shorts #bjj

Gary Berger — Fri, 24 Feb 2023 19:55:39 +0000

One of my favorite warm-up movements is the Shin Box drill.
It helps warm up and activate the hips which is great for grapplers and has some good carryover to helping establish good Jiu-Jitsu mobility.

Try a couple of rounds for 30-60 seconds.

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***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
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Fix Tight Forearms From BJJ #shorts

Gary Berger — Thu, 23 Feb 2023 17:30:06 +0000

DEALING WITH TIGHT FOREARMS AND WRISTS AFTER JIU-JITSU TRAINING…then check out this quick sequence to stretch the forearms and wrists.

Try wrist rocking to improve wrist mobility as well as to stretch and release tight forearm muscle from gripping.

Start with the easiest version with fingers forward and then advance to divers pointed out, and also fingers pointed back.

Perform each sequence 5 repetitions for 5-10 second holds.

Make sure to perform these movements to comfort.

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Top 5 Recovery Exercises After BJJ Training #shorts

Gary Berger — Tue, 14 Feb 2023 16:13:31 +0000

5 Easy Recovery Exercises After BJJ Training

Hamstring Stretch (if you don’t feel a stretch, move closer to wall or use a belt around foot to lift leg) x 2 minutes total

Butterfly Stretch x 2 minutes total

Figure-4 Stretch x 2 minutes per side

Hip Internal Rotation Stretch x 2 minutes per side

Diaphragmatic Breathing – make exhale longer than inhale x 3-5 minutes

These are some of the exercises I like to do after training. Longer hold times after training is helpful to relax the muscles and good for recovery. Focus on breathing throughout the exercises to get into a comfortable stretch and make sure not to go into pain.

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***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
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Squat Mobility Flow For Tight Hips and Ankles #shorts

Gary Berger — Thu, 09 Feb 2023 14:31:14 +0000

Squat Mobility Flow For Tight Hips and Ankles

Squat Squat With Rocking Squat With Knee Extensions Squat With Overhead Reach

The squat is so important for so many reasons. Weight lifting, BJJ, and for the ability to perform normal daily tasks. It’s important to work on your squat and get into a squat on a daily basis.

Go through the flow 3-5 times.

Hold the stretches (rocking, knee extension, reach) 5-10 seconds.

If you’re dealing with stiff and achy knees, try this exercise.
Knee CARs (Controlled Articular Rotations) are a great warm up, cool-down, and generally a great mobility exercise.

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***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
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Warm Up Tight Shoulders With Half Kneeling Shoulder Circles #shorts

Gary Berger — Tue, 03 Jan 2023 19:14:14 +0000

If you’re dealing with tightness in the shoulders or the back, or need a useful shoulder/back warm-up, then try the Shoulder Wall Circles.

Start in half kneeling with a yoga block between the far knee and wall.

Keep contact with wall with near side arm.

Slide arm up against wall and then rotate palm to wall when arm is overhead. Then return to start position.

Perform 5-10 reps for 3-5 second holds on both sides.

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***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
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Half Kneeling Open Book Stretch For Better Shoulder and Back Mobility #shorts

Gary Berger — Thu, 29 Dec 2022 15:06:08 +0000

Half Kneeling Open Book Stretch

Start in half kneeling with a yoga block between the far knee and wall.

Keep contact with wall with near side arm.

Reach out and back with other arm for a great chest opener and trunk mobility movement.

Perform 5-10 reps for 3-5 second holds on both sides.

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***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
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3 Solo Drills To Improve Your Triangle Choke #shorts

Gary Berger — Fri, 16 Dec 2022 16:23:23 +0000

How To Improve Your Triangle Choke With 3 Solo Drills

1. Bridge with knees to chest with exercise ball (2-3 sets x 10 reps)
2. Figure-4 stretch with exercise ball (5 x 15 seconds)
3. Solo Triangle Drill (2-3 sets x 10 reps)

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***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
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