BJJ Strong Online
Jiu Jitsu1 sessions per week
Must use App app to view and log training
Program Training
A
Opening and Closing the Gate.
1 x 10
B
Heel to Toe Straight Leg Walks
1 x 10
C
Inch Worms.
1 x 5
D
Shoulder Dislocates
1 x 20
E
Kneeling T Spine Rotations.
1 x 5
F
Mountain Climbers.
1 x 20
G
Knees to Feet Vertical Jump
1 x 5
H
Burpees.
1 x 5
A1
Barbell Back Squat.
6 x 6
A2
Chest Supported DB Row Neutral Grip.
4 x 8
B1
Kettlebell Shoulder Press.
4 x 6
B2
Jefferson Curl.
4 x 5
C1
Banded Push Ups.
3 x 10
C2
Band Look Aways.
3 x 5
D
SkiErg
6 x 0:10
E
Couch Stretch.
1 x 3:00
F
Scorpion Stretch.
1 x 2:00
A
Long Lunge.
1 x 0:30
B
Supine Band Pull Apart.
1 x 10
C
Cat Cow.
1 x 10
D
Couch Stretch.
1 x 10
E
Small to Large Arm Circles.
1 x 10
F
Mountain Climbers.
1 x 20
G
Jumping Lunges.
1 x 5
H
Burpees.
1 x 5
A1
Barbell Overhead Press.
6 x 6
A2
Dumbbell Bench Press.
4 x 8
B1
Walking Lunges.
4 x 6
B2
Unilateral Bodyweight Hip Thrusts.
4 x 6
C1
Underhand Chin Ups.
3 x 8
C2
Supine Band Pull Apart.
3 x 10
D
Assault Bike
6 x 0:10
E
Static Hamstring Stretch.
1 x 2:00
F
Groin Stretch.
1 x 2:00
A
Olympic Wall Squat.
1 x 1:00
B
Palm Walks.
1 x 30
C
The Drill Bit.
1 x 10
D
Kneeling T Spine Rotations.
1 x 5
E
Table Top Bridge.
1 x 10
F
Squat Pulls.
1 x 10
G
Jumping Squats.
1 x 10
H
Burpees.
1 x 5
A1
Split Stance Trap Bar Deadlift.
6 x 4
A2
Hanging Scapular Retractions.
4 x 10
B1
Bodyweight Row.
4 x 8
B2
Dumbbell Shrugs.
4 x 8
C1
Hindu Push Up.
3 x 5
C2
Bear Crawls.
3 x 10
D
Single Arm Farmers Carry
E
Palm Stretch.
1 x 2:00
F
Long Lunge.
1 x 2:00
