Mobility-Doc

Jiu Jitsu
Coach
Team Mobility-Doc

Don’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. 

Features
7 sessions per week
Must use App app to view and log training
Program Training
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Better your mobility in 15 mins a day anywhere with your program at your fingertips
Equipment
Recommended
You don’t need anything special for this program. We designed this routine so that you could do this at your gym or at home. 
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Sample Week
Week 1 of 4-week program
Sunday
 15 Minute Shoulder Recovery Cycle 1

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

Monday
 15 Minute Hips Recovery

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

Tuesday
 15 Minute Spine Recovery

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

Wednesday
 15 Minute Shoulder Recovery

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

Thursday
 15 Minute Hips Recovery

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

Friday
 15 Minute Spine Recovery

A

Intro Day 6 - Spine

For Completion

B

SFMA Extension

C1

Jefferson Curl (MoveRight)

3 x 10

C2

Brettzel 1.0 (quad stretch)

3 x 1:00

C3

Quadruped Thoracic Rotations (MoveRight)

3 x 20

D

SFMA Extension

Saturday
Day 7: Full Body 

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

Coach
coach-avatar 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.

MDRx BJJ Mobility With Rene Sousa