jitseasy

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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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

Please use the code “JITSEASY10” for all your DVD & Digital Download orders at Digitsu bit.ly/2S9kMg4 to get 10% off (and help my channel out)! Thanks for the support
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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/
Code 20off will get you 20% off your purchase

Song Code: ZHSCKZSADJ4K9RFI

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Hip Mobility Drills For Jiu-Jitsu – Part 3 #shorts

Gary Berger — Mon, 28 Nov 2022 20:16:50 +0000

Begin in the hands and knees (quadruped) position.

Keep a braced and stiff trunk.

1. Hip Cars x5 on each leg

2. Fire Hydrant x5 on each leg

3. Hip Extension (knee bent) x5 on each leg

4. Hip Rotations (hip extended) x5 on each leg

The more active control you have over your hips, the better function and capability, and ultimately control you will have over your joint. Actively moving into your end-ranges and engaging the muscles is a great way to get your body prepared for training.

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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: Y0Y5VMK01CEZDJBF

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Hip Mobility Drill For Jiu-Jitsu Part 1 #shorts

Gary Berger — Mon, 19 Sep 2022 19:00:02 +0000

Leg Swing Hip Switch Stand Up

A super effective and useful hip warm up or mobility drill for Jiu-Jitsu.

Great for before training or just to improve hip mobility and control.

Perform 10 reps each or set a timer and do 1 minute per drill for a couple of rounds.

Song Code: 9PCSGQV0YS9M9OQF

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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

Song Code: UMO4DLDWWKRIE5OH

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3 Stretches For Improved Rubber Guard and Guard Retention

Gary Berger — Tue, 04 Apr 2017 00:39:28 +0000

These stretches and exercises are some that I have used and found beneficial and effective for improving hip flexibility which can help with rubber guard and assists with guard retention.

Please use the code “JITSEASY10” for all your DVD & Digital Download orders at Digitsu bit.ly/2S9kMg4 to get 10% off (and help my channel out)! Thanks for the support ?
Join our Private Facebook Group

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