jitseasy

Knee Mobility Exercise For BJJ | Knee CARs #shorts

Gary Berger — Mon, 09 Oct 2023 16:00:43 +0000

Knee CARs (controlled articular rotations) are a great way to improve mobility in the knees and perform a warm up as well.

Perform 5 reps per side.

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Tight Back? Try the Open Book Stretch #shorts

Gary Berger — Thu, 07 Sep 2023 16:50:38 +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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Use A Resistance Band To Release Tight Shoulders

Gary Berger — Fri, 01 Sep 2023 16:30:10 +0000

Using a resistance band can be really helpful as part of a warmup and activating the muscles in the shoulders to get you prepped for training and lifting. Check out the sequence with Shoulder Dislocates as well as 3-Way Pull Aparts.

1-2 sets of 5-10 repetitions

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Effective Mobility and Warm-Up For The Knees #shorts

Gary Berger — Fri, 30 Jun 2023 18:04:01 +0000

Effective Mobility and Warm Up for the Knees

Try these mobility drills to improve knee health, mobility, and warm up the knees.

5 reps per exercise at a slow pace.

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Shoulder Opener At Wall #shorts

Gary Berger — Thu, 08 Jun 2023 16:30:13 +0000

Shoulder opener for shoulder and back tightness.

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90-90 Back Leg Lifts With Rotation #shorts

Gary Berger — Wed, 24 May 2023 16:24:23 +0000

90-90 Back Leg Lift with Rotation

This mobility drill improves hip muscle activation, end-range control, and hamstring flexibility.

End-range activation and mobility drills are excellent for improving joint and muscle function.

Super useful drill for BJJ and grappling!

2 sets of 5-10 repetitions

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3 Exercises To Open The Hips For BJJ #shorts

Gary Berger — Thu, 11 May 2023 16:00:43 +0000

3 Exercises To Open The Hips (Tight Groin Fix)

1. Wide Stance Side Leans x5 repetitions
2. Kneeling Lateral Lunge x5 repetitions
3. Adductor Rock Backs x5 repetitions

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How To Fix A Stiff Mid Back (Part 1) – Thoracic Extension Over Foam Roller #shorts

Gary Berger — Thu, 06 Apr 2023 17:21:29 +0000

Thoracic Extension Over A Foam Roller – this exercise is great for opening up a stiff mid back.

2 sets of 5 repetitions

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3 Exercises To Reduce Groin Pain and Tightness #shorts

Gary Berger — Sat, 01 Apr 2023 14:12:17 +0000

1. Wide stance side leans 2 x 30 seconds
2. Half Kneeling Lateral Lunges 5 x 5 seconds
3. Adductor Rock Backs 5 x 5 seconds

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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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Hip Switch To Combat Base BJJ Drill #shorts

Gary Berger — Fri, 31 Mar 2023 15:30:22 +0000

BJJ solo drill working on hip mobility with the hip switch into the combat base position.

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Get my free e-books: https://www.thejiujitsutherapist.com/e-books

***Check out my hip course and warm-up series

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