BJJ Move | 3-Days Per Week: Training by Kieren Lefevre in TrainHeroic

BJJ Strong

Jiu Jitsu, Wrestling, Combat Sports

Coach

Kieren Lefevre

BJJ Move is a 12-week, full-body mobility program that builds usable, strong range of motion for grapplers — not passive stretching. Three phases take you from unlocking range to owning it under load.

Available as separate 2-day and 3-day per week versions — pick the one that fits your week. Pairs with any strength block or runs on its own. Delivered through TrainHeroic with a demo on every movement.

Features
3 sessions per week
Must use App app to view and log training
Program Training

$99

Get BJJ Move | 3-Days Per Week

Mobility you can actually use

Flexibility is passive; mobility is strong, controlled range you own. Move builds usable range through loaded end-range work — not yoga, not static holds — so it holds up on the mats.

Unlock, then own it

Three phases — Unlock, Strengthen, Own — open up the hips, shoulders and spine grappling demands, then load that new range so it holds up under the pressure of live rounds.

Choose your schedule

Choose the 2-day or 3-day version — sold separately — to match your week. Short, low-fatigue sessions pair with any strength block or run on their own — around 45–60 minutes.

Programmed by a competing coach

Every movement earns its place by transferring to grappling, written by a coach who competes. Mobility you can actually use under load, built to fit around your mat week.

Features

Programming 3 days per week

Usable, full-range mobility through loaded end-range work, in 2-day and 3-day versions, with a demo on every movement.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Run it from your phone — log sets, track loads and PRs, and hit built-in rest timers in the gym.

Sample Week

Week 1 of 12-week program

Sunday

Dynamic Warm-Up #3

Olympic Wall Squat.

1 x 1:00

Palm Walks.

1 x 30

The Drill Bit.

1 x 10

Kneeling T Spine Rotations.

1 x 5

Table Top Bridge.

1 x 10

Squat Pulls.

1 x 10

Jumping Squats.

1 x 10

Burpees.

1 x 5

Sunday

Phase 1 | Week 1 | Day 1

Trap Bar Deadlifts.

4 x 15

T-Spine Mob.

1 x 1:30

Kettlebell Bottoms Up Clean.

3 x 8

Couch Stretch.

3 x 1:00

Cossack Squat.

3 x 8

Resistance Band Lat Opener.

3 x 1:00

Dumbbell Bench Rows 90 Degree.

3 x 15

Deep Squat and Reach.

3 x 1:00

Explosive Push Ups.

3 x 10

Box Jumps.

3 x 10

Back and Lats - Follow Along.

1 x 10:00

Tuesday

Dynamic Warm-Up #4

Banded Bully.

1 x 1:00

Resistance Band Lat Opener.

1 x 1:00

YWTs.

1 x 10

Hindu Push Up.

1 x 5

90 90 Get Ups.

1 x 10

Mountain Climbers.

1 x 20

Knees to Feet Vertical Jump

1 x 5

Burpees.

1 x 5

Tuesday

Phase 1 | Week 1 | Day 3

Goblet Squat.

4 x 15

Banded Cossack Squat

4 x 1:30

Hanging Scapular Retractions.

3 x 10

Couch Stretch.

3 x 1:00

Single Leg Deadlift.

3 x 8

Trapped Fist.

3 x 1:00

Dumbbell Shrugs.

3 x 15

Modified 90/90

3 x 1:00

Isometric Med Ball Squeeze

3 x 10

Hollow Body Progressions.

3 x 60

General Hip Opener (All Purpose Hip Opener).

1 x 10:00

Thursday

Dynamic Warm-Up #5

Upper Body Warm Up

1 x 3:00

Supine Band Pull Apart.

1 x 10

Table Top Bridge.

1 x 10

Controlled Sit Outs.

1 x 10

Groiners.

1 x 10

Squat Pulls.

1 x 10

Jumping Lunges.

1 x 5

Burpees.

1 x 5

Thursday

Phase 1 | Week 1 | Day 5

Seated Dumbbell Shoulder Press.

4 x 15

Banded Bully.

4 x 1:30

Walking Lunges.

3 x 8

Couch Stretch.

3 x 1:00

Underhand Chin Ups.

3 x 10

Trapped Fist.

3 x 1:00

Reverse Barbell Bicep Curls.

3 x 15

Scorpion Stretch.

3 x 1:00

Dead Hang.

3 x 1:00

Weighted Twists

3 x 10

Shoulder Fix - Follow Along

1 x 10:00

Coach

More from BJJ Strong

Kieren Lefevre

Move better on the mats.

One payment, lifetime access, delivered to your phone through TrainHeroic. Unlock and strengthen your range of motion so you move freely, own more positions and stay healthy. Pick the 2-day or 3-day version — each sold separately.

Get BJJ Move | 3-Days Per Week

FAQs

Who is BJJ Move for?

Every grappler who wants to move better — all levels, from day-one white belts to black belts. No lifting experience required.

How many days per week is it?

This page is one version — 2-day and 3-day are sold separately, so pick the one that fits your week. Around 45–60 minutes a session, across a 12-week block.

Can I run this while training jiu-jitsu?

Yes — it's built to. Low-fatigue and superset-driven, it pairs with any strength block or runs on its own without stealing your recovery.

What equipment do I need?

Standard gym kit — barbell, plates, a rack, a bench, dumbbells, a kettlebell and bands. Every movement has a demo video, and most have substitutions.

Is it just stretching or yoga?

No — Move builds active mobility, strength through full range, not passive stretching. That's what makes your new positions hold up under grappling.

What happens after I buy?

You get instant access in the TrainHeroic app. Log workouts, hit rest timers and watch a demo of every movement from your phone.

The Proof