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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Improve Shoulder, Back, and Hip Mobility This Movement #shorts

Gary Berger — Tue, 28 Feb 2023 17:30:04 +0000

Prone Scorpion is a great exercises for stretching the chest, improving back rotation, and opening up the hips.

5-10 reps for 5-10 second holds

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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/
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/
Code 20off will get you 20% off your purchase

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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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***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: YKT7RML0JSLTYZZR

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Warm Up For BJJ With 3-Way Pull Aparts #shorts

Gary Berger — Tue, 18 Oct 2022 16:00:11 +0000

The 3-Way Pull Aparts are an important exercise to activate the muscles in the mid back prior to working out.

This sequence is useful in warming up the shoulders and recruiting these muscle groups to help with your training sessions.

Start by creating a light amount of tension in the band.
Retract the shoulder blades (squeeze shoulder blades together.

Pull band apart.

When transitioning to the diagonal pulls, maintain constant tension on the band.

Focus on not shrugging the shoulders.

2 sets of 5 reps (1 rep = horizontal and 2 diagonal pulls), 2-3 second holds

Song Code: O2IJUEI61U4ZFFWM

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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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