jitseasy

Try This Instead of Stretching For Better Hip Mobility

Gary Berger — Wed, 28 Jun 2023 17:55:54 +0000

If you have tried stretching your hips for months without much progress, then it’s possible that you may have weakness instead of tightness in your hips.

This sequence focusing on improving the mobility of the hip joint and using some activation and strengthening exercises to create stronger and more mobile hip joints.

Hip CARs 1-2 sets of 5 reps
End-range lift offs: 2-3 sets of 5-10 reps
Resisted Marches: 2-3 sets of 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/
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Loaded Shoulder CARs for More Mobility and Strength #shorts

Gary Berger — Mon, 19 Jun 2023 20:50:50 +0000

Use a small weight to perform loaded shoulder CARs for a solid warm up and mobility exercises which will also help activate the shoulder muscles.

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BJJ Mobility – Wrist CARs #shorts

Gary Berger — Fri, 25 Nov 2022 19:28:16 +0000

Writ Controlled Articular Rotations warm-up.

5-10 circles per wrist.

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Hip Mobility Drill For Jiu-Jitsu Part 2 #shorts

Gary Berger — Mon, 26 Sep 2022 18:36:18 +0000

Hip Mobility Drill For Jiu-Jitsu: Part 2

90-90 Leg Lifts

Begin in the 90-90 Position.
Move into your end-range by moving your chest towards the leg you are focused on, and then slightly move away to allow for some available movement of the hips.

Keep a braced and stiff upper torso and focus on actively lifting the front leg 5-10 reps of 5 seconds. Then perform actively lifting the back leg 5-10 reps for 5 second holds.

This will help close the gap between passive hip motion (the ability to move your leg without using your muscles) and active hip motion (using your muscles to move the hip through or to a specific motion).

The more active control you have over your hips, the better function and capability, and ultimately control you will have over your joint.

Song Code: LWJDZQA7FQF2ZIDV

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3 Warm-Up Exercises For Better Hip Rotation #shorts

Gary Berger — Tue, 13 Sep 2022 16:30:04 +0000

This sequence using the “90-90 Position” is great to activate the hips, warm up the muscles, and improve usable range of motion.
Perform each exercises 5 times. 2 sets. Perform first 2 exercises on both sides.
Go slow and controlled.

1. Hip External Rotation (heel down)
2. Hip Internal Rotation (adjust torso position as shown to get desired amount of range of motion)
3. 90-90 to Bear Sit to 90-90

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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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The Ultimate Hip Mobility Exercise

Gary Berger — Fri, 11 Feb 2022 17:30:06 +0000

In this video, I combine two of my favorite and most effective hip mobility techniques: Hip CARs with a mobilization using a band.

If you’ve checked out any of my hip videos, you would have most likely stumbled across hip CARs (controlled articular rotations). These are essentially an exercise consisting of a very specific type of hip circle that I use for a warm-up, mobility, and general hip health.

However, you may sometime get pinch points (painful parts of the movement) in the joint.

I have used “hip mobilizations” in previous videos where I use a monster band or a belt to help perform a “joint mobilization” which allows for improved space in the joint and results in more usable space, decreased pain, and more motion.

This exercise is a “mobilization with movement,” and it’s one of the most effective ways to get a joint both moving and feeling better.

Check out the video with one of the absolute best and “bang-for-your-buck” hip exercises that I have utilized to help my hips feel EVEN better.

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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

Song Code: CO1PZIPISP54N0AM

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My Favorite Way To Train The Body Weight Squat

Gary Berger — Fri, 17 Dec 2021 17:30:00 +0000

The squat is one of the most important movements in not just weight-lifting and for sports, but for life.

So many things that we do requires a proper and good quality squat.

In this video, I demonstrate one of my favorite ways to train the body-weight squat for technique, mobility, and control.

I do THREE unique things to make this challenging and help with proper muscle activation and form.

1. Create tension by pressing into a Yoga Block.

2. Place a band around the knees to get the hips firing.

3. Perform a 5-5-5 technique of 5 second eccentric lowering, 5 second pause, and 5 second concentric return to the start position.

This gives a solid muscle burn and really helps my depth and quality of the squat.

An amazing warm-up and way to improve your squat depth and quality.

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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

Song Code: EHRAZI38HPXAQPTS

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Improve Hip Rotation With This Effective Drill (Bear Sit to 90-90)

Gary Berger — Wed, 25 Aug 2021 16:00:33 +0000

This sequence is a vital movement to not only improving hip rotation (specifically external rotation), but also to get the hips ready for whatever activity you are ready to do.

This sequence can be done slowly with emphasis and attention brought to maintaining knee distance and muscle activation of the hips.

Perform 5 repetitions each way.

This sequence and much more can be found in Grappling RX-Optimized hips which you can get at https://www.thejiujitsutherapist.com/optimized-hips-sales-page and use the promo code 20off to get the course and any of the courses for 20% off.

Want to work with me and learn how to apply the Functional Range Conditioning System into your training coupled with my Physical Therapy techniques?

If you want to learn more about specific joint training reach out by e-mail jiujitsutherapist@gmail.com to learn how we can work together and how I can help your joints move better and stay healthier.

Music Code: 3JW0NPTZEJTIPSHB

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Fix Stiff Knees With CARs (One-Minute Mobility)

Gary Berger — Wed, 11 Aug 2021 20:00:08 +0000

Knee CARs (Controlled Articular Rotations) are a great warm up, cool down, and overall good mobility technique for tight and stiff knees.

Want to work with me and learn how to apply the Functional Range Conditioning System into your training coupled with my Physical Therapy techniques?

Pick up any of my courses for 20% off with the code 20off at https://www.thejiujitsutherapist.com/

Song code: DXPKZZHD8SRLNKBX

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1 Minute Mobility Quadruped Hip CARs

Gary Berger — Wed, 04 Aug 2021 20:26:16 +0000

One of the best hip mobility exercises known as “Quadruped CARs,” can be used as a warm up, a way to create better hip work space, and improve hip function.

Want to work with me and learn how to apply the Functional Range Conditioning System into your training coupled with my Physical Therapy techniques?

Pick up any of my courses for 20% off with the code 20off at https://www.thejiujitsutherapist.com/

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