Mobility-Doc

Jiu Jitsu
Coach
Team Mobility-Doc

This program is designed for the BJJ athlete who wants both the competitive advantage, and to protect their knees and ankles. Improve your submissions by improving the mobility, and strength, of your hips, knees, and ankles. This 4 week program will bulletproof your lower body. 

Features
3 sessions per week
Must use App app to view and log training
Program Training
$15
Get BJJ Hip/Knee/Ankle Mobility & Strength Program 1
Features
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Programming 3 days per week
3 days of focused work is just enough to give you results you want! Consistency is key
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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. Access everything you need right here, all through an app.
Equipment
Recommended
Simple free weights like dumbbells or kettlebells will be more than enough. 
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Sample Week
Week 1 of 4-week program
Sunday
Day 1

A1

Standing Hip Circle Hurdle

3 x 20

A2

Fire Hydrants plus External Rotation

3 x 20

A3

Turkish Get Up Hip Bridge Reps

3 x 20

B1

Curtsy lunge

4 x 14

B2

Side Plank Knee Raise

Tuesday
Day 2

A1

Dynamic Runners Hamstring stretch

3 x 20

A2

Glute Bridge w/ Calf Raise

3 x 10

A3

Split Squat Calf Raise

3 x 20

B1

Bulgarian Split Squat DB

4 x 20

B2

Alternating Side Plank

4 x 20

Thursday
Day 3

A1

Dynamic Standing Calf Stretch

3 x 20

A2

Elevated Shoulder Taps

3 x 20

A3

Pistol Squat to Box

3 x 16

B1

Goblet Cossack Squat

4 x 14

B2

Single Leg RDL Bodyweight

4 x 20

Coach
More from Mobility-Doc
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.

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BJJ Hip/Knee/Ankle Mobility & Strength Program 1
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