Better Elbow, Wrist, & Finger Mobility for BJJ
Victory Submission Strength
Jiu Jitsu, Combat Sports, MobilityWere 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.
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 Upper Extremity Mobility Circuit (Elbows, Wrists, Fingers)
Tap the video to follow along with Brendan as Matt coaches him through the following: 1. Elbow CARs in flexion/extension 2x 2. Wrist CARs w/tennis ball squeeze 2x 3. Finger CARs 1x ea 4. Elbow pronation PAILs/RAILs 1x ea 5. Elbow supination PAILs/RAILs 1x ea 6. Quadruped wrist extension PAILs/RAILs 1x 7. Quadruped wrist flexion PAILs/RAILs 1x ea 8. Quadruped wrist extension PRHs 10x 9. Quadruped wrist flexion PRHs 10x ea 10. Elbow CARs in flexion/extension 2x 11. Wrist CARs w/tennis ball squeeze 2x 12. Finger CARs 1x ea
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 Upper Extremity Mobility Circuit (Elbows, Wrists, Fingers)
Tap the video to follow along with Brendan as Matt coaches him through the following: 1. Elbow CARs in flexion/extension 2x 2. Wrist CARs w/tennis ball squeeze 2x 3. Finger CARs 1x ea 4. Elbow pronation PAILs/RAILs 1x ea 5. Elbow supination PAILs/RAILs 1x ea 6. Quadruped wrist extension PAILs/RAILs 1x 7. Quadruped wrist flexion PAILs/RAILs 1x ea 8. Quadruped wrist extension PRHs 10x 9. Quadruped wrist flexion PRHs 10x ea 10. Elbow CARs in flexion/extension 2x 11. Wrist CARs w/tennis ball squeeze 2x 12. Finger CARs 1x ea
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 Elbow, Wrist, & Finger Mobility for BJJ
