Better Mobility for BJJ (ALL PROGRAMS)
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
Prep
B
VHP Spine Mobility Circuit
Tap the video to follow along with Brendan as Matt coaches him through the following: 1. Standing spinal segmentation 2x 2. Quadruped spinal segmentation 2x 3. Collapsed kneel spine CARs w/medicine ball squeeze 5x (20/40/60/80/100%) 4. Collapsed kneel neck CARs 2x 5. Prone neck CARs 2x 6. Supine neck CARs 2x 7. Neck plank w/axial CARs 5x
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
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 Shoulder Mobility Circuit (Rotational Focus)
Tap the video to follow along with Brendan as Matt coaches him through the following: 1. Collapsed kneel shoulder CARs 2x ea 2. Collapsed kneel scapular CARs 5x ea 3. Side lying shoulder internal rotation PAILs/RAILs 1x 4. Side lying shoulder internal rotation PRLOs 10x 5. Repeat 3-4 on the other shoulder 6. Prone shoulder external rotation PAILs/RAILs 1x 7. Prone shoulder external rotation PRLOs 10x 8. Repeat 6-7 on the other shoulder 9. Collapsed kneel swimmers 5x 10. Collapsed kneel shoulder CARs 2x ea 11. Collapsed kneel scapular CARs 5x 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 Lower Extremity Mobility Circuit (Knees, Ankles, Toes)
Tap the video to follow along with Jess as Matt coaches her through the following: 1. Tibial CARs 2x ea 2. Supine hip capsule CARs 3x ea 3. Standing toe CARs 5x ea 4. Seated tibial external rotation PAILs/RAILs 1x ea @ 45s ea 5. Half kneeling knee flexion PAILs/RAILs 1x ea @ 15s ea 6. Tibial CARs 2x ea 7. Seated ankle inversion PAILs/RAILs 1x ea @ 45s ea 8. Half kneeling ankle dorsiflexion PAILs/RAILs @ 15s ea 9. Seated ankle CARs 5x ea @ 20/40/60/80/100% 10. Half kneeling toe extension PAILs/RAILs 1x ea @ 45s ea 11. Standing towel grabs 10x ea 12. Collapsed kneel toe extension stretch 1x
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
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 Shoulder Mobility Circuit (Linear Focus)
Tap the video to follow along with Brendan as Matt coaches him through the following: 1. Standing shoulder CARs 2x ea 2. Quadruped axial CARs 5x ea 3. Quadruped shoulder flexion PAILs/RAILs 1x ea 4. Quadruped shoulder flexion PRLOs 10x ea 5. Collapsed kneel shoulder extension PAILs/RAILs 1x ea 6. Collapsed kneel shoulder extension PRLOs 10x ea 7. Collapsed kneel shoulder horizontal adduction PAILs/RAILs 1x ea 8. Prone swimmers 5x 9. Standing shoulder CARs 2x 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 Mobility for BJJ (ALL PROGRAMS)
