Mobility-Doc
Jiu JitsuDon’t submit yourself. This program is for every BJJ athlete who understands that improving their mobility is the key to getting into better positions and out of the bad ones. We created this program with the help of Rene Sousa, blackbelt, and rising star from 10th Planet Bethlehem.
Features7 sessions per week
Must use App app to view and log training
Program Training
A
Thank You and Welcome to BJJ Mobility
For Completion
B
FMS Shoulder Test
C1
Arm Sweep
3 x 20
C2
Sleeper Stretch
3 x 1:00
C3
Shoulder chair stretch (MoveRight)
3 x 1:00
D
FMS Shoulder Test
A
Day 2 - Hips Intro
For Completion
B
FMS Active Straight Leg Raise
C1
Dynamic Runners Hamstring stretch
3 x 30
C2
Brettzel 2.0
3 x 1:00
C3
Elevated Pigeon (MoveRight)
3 x 1:00
D
FMS Active Straight Leg Raise
A
Day 3 - The Spine
For Completion
B
SFMA Extension
C1
Standing Jefferson Curl
3 x 10
C2
Brettzel 1.0 (quad stretch)
3 x 1:00
C3
Quadruped Thoracic Rotations (MoveRight)
3 x 20
D
SFMA Extension
A
Intro Day 4 - Shoulders
For Completion
B
FMS Shoulder Test
C1
Arm Sweep
3 x 20
C2
Sleeper Stretch
3 x 1:00
C3
Shoulder chair stretch (MoveRight)
3 x 1:00
D
FMS Shoulder Test
A
Day 5 - Hips!
For Completion
B
FMS Active Straight Leg Raise
C1
Dynamic Runners Hamstring stretch
3 x 30
C2
Brettzel 2.0
3 x 1:00
C3
Elevated Pigeon (MoveRight)
3 x 1:00
D
FMS Active Straight Leg Raise
A
Intro Day 6 - Spine
For Completion
B
SFMA Extension
C1
Jefferson Curl (Mobility Doc)
3 x 10
C2
Brettzel 1.0 (quad stretch)
3 x 1:00
C3
Quadruped Thoracic Rotations (MoveRight)
3 x 20
D
SFMA Extension
A
Intro - Full Body Mobility
For Completion
B
Scorpions (MoveRight)
2 x 60
C
Seated Shoulder Extension Stretch
1 x 60
D
Quadruped Thoracic Rotations (MoveRight)
2 x 20
E
Standing Hip Circle
2 x 20
F
Ankle Dorsiflexion Exercise
2 x 60
Team Mobility-Doc
Drs. John and Chloe are the proud co-owners of Mobility-Doc. Happily married, they routinely assist everyone from professional athletes to weekend warriors who never want to stop doing what they love.
