Better Hip Mobility for BJJ

Victory Submission Strength

Mobility, Combat Sports, Jiu Jitsu
Coach
Matt Guffey

Were you led to believe that training BJJ means you’ll always be in pain?

That the more sore you are after a workout, the more effective it was?

Or that you can’t get stronger or more mobile without sacrificing too much mat time?

You’re not the only one. These damaging ideas have been floating around for decades, accepted as common sense. They keep us running ourselves into the ground only to end up stuck, exhausted, and not reaching our full potential. They keep us working way harder than we have to to end up right back where we started: unsatisfied with our progress and still losing matches.

But we know better now. All of that is total bullsh*t.

It IS possible to get stronger and more mobile than ever and heal those old injuries without giving up valuable time training BJJ. And it’s possible to do this with only two sessions per week. Sessions that WON’T leave you too sore to sit on the toilet for the next 3 days.

I know because I’ve done this for myself and shown hundreds of others how to successfully do the same.

If you’re going to spend time away from the mats, you better make sure it’s time well spent.

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Better Guard Retention
Would Mikey Musumeci or the Miyao brothers be as good at playing guard if it weren't for their incredible mobility? Who knows.. but you can't move where you can't move if you catch my drift. Better mobility = Better BJJ.
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Spend More Time on the Mats
The name of the game is *literally* to break joints. Getting stronger and more mobile at end ranges ensures you're less likely to get injured as you train harder. Better mobility = More BJJ.
Features
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Programming 2 days per week
Two workouts per week. 45 minutes each. Little to no equipment required. Couldn't be easier to improve your mobility.
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Exercise Video Guidance
Instructional videos are included to guide your practice and make execution easy.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Recommended
Plyo box / Couch / Chair / Dowels // Pad / Yoga Block / Foam Roller / Pillow
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Prep

A

VHP CARs

2-3x each direction for each joint - Neck - Spine - Shoulder Blades - Shoulders - Elbows - Wrists - Hips - Knees - Ankles - Toes

Mobility

B

VHP Hip Mobility Circuit (Rotational Focus)

Tap the video to follow along with Kelly as Matt coaches her through the following: 1. Side lying hip CARs 3x ea 2. Supine hip capsule CARs 5x ea 3. 90/90 hip internal rotation PAILs/RAILs 1x 4. 90/90 hip abduction PRLOs 5x 5. 90/90 hip external rotation PAILs/RAILs 1x 6. 90/90 hip adduction PRLOs 5x 7. 90/90 hip switches 5.5x 8. Repeat 3-6 on the other legs 9. Side lying hip CARs 3x ea

Wednesday
Week 1 Day 4

Prep

A

VHP CARs

2-3x each direction for each joint - Neck - Spine - Shoulder Blades - Shoulders - Elbows - Wrists - Hips - Knees - Ankles - Toes

Mobility

B

VHP Hip Mobility Circuit (Linear Focus)

Tap the video to follow along with Kelly as Matt coaches her through the following: 1. Standing hip CARs 3x ea 2. Standing hip flexion capsule CARs 5x ea 3. Half kneeling hip extension PAILs/RAILs 1x (45 seconds ea) 4. Collapsed quadruped hip extension PRLOs 10x 5. Repeat 3-4 on other leg 6. Half kneeling hip extension PAILs/RAILs 1x (15 seconds ea) 7. Collapsed quadruped hip extension PRLOs 10x 8. Repeat 6-7 on other leg 9. Supine hip flexion PAILs/RAILs 1x ea (45 seconds ea) 10. Half kneeling hip flexion PAILs/RAILs 1x ea (15 seconds ea) 11. Repeat 9-10 12. Standing hip CARs 3x ea

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Can You Afford to Do Nothing?

What if your opponent joins and you don't? Are you willing to test yourself against someone who's stronger and more mobile than you?

Get Better Hip Mobility for BJJ
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FAQs
What happens if I don't have any equipment?
No worries! All of the mobility work can be done from the comfort of your own home. You may need to improvise and use the couch, a chair, wall, a pillow, etc. but there is ZERO equipment requirement.
What happens at the end of the 4 weeks?
You have access to the program for up to a YEAR, so you can continue to add copies of the program month after month to keep up your mobility practice. You might also check out some of our other mobility programs!
How long is each workout?
Roughly 45 minutes. Follow along with the coaching videos for cues and timing ⏱️
Better Hip Mobility for BJJ