This program is designed to help develop strength and power in keys areas needed in BJJ.
This program could be used by a white or blue belt to develop strength in the hips and back to improve your ground game.
FeaturesA1
Trap Bar Deadlift
4 x 8 @ 65 %
A2
T3 Raise
4 x 12
B1
Back Extension
4 x 10
B2
Bat Wings
4 x 12 @ 2.2 kg
C1
Physioball Leg Curl
C2
Physio ball Plank
3 x 0:45
D
Tricep Floor Ext
A
Assault Bike
8 x 0:30
A1
Single Arm DB Bench Press
6 x 3
A2
Front Squat
6 x 3
B1
Stiff Leg Deadlift
4 x 8
B2
Incline Row
4 x 8
B3
Cuban Press
4 x 8
C
Hip Thrust
@ 1:00
A
Assault Bike
8 x 0:30
A1
Med Ball Chest Pass
2 x 10
A2
MB Side Throw
2 x 10
B1
Sled Push
4 x 50
B2
Walking Lunges
4 x 20
C
Sit Kick
4 x 50
D
DB Farmer's Carry
3 x 50
E
Bear Crawl
3 x 50