Ryan Hurst – Mobility For BJJ

Ryan Hurst – Mobility For BJJ

Discover Everything You Need to Enhance Your Mobility, Supercharge BJJ Training, and Increase The Overall Quality of Your Life

• Join the Co-Founder and Head Coach of GMB Fitness for a look at some of the most effective routines, exercises, and strategies for developing better mobility for BJJ and discover the untapped resources in your body
• Having a good level of mobility can help you improve your BJJ game and increase the overall quality of your life
• Explore a complete program with a full library of movements that will target specific areas of your body, helping you to become more mobile, less sore, and better prepared for the rigors of BJJ training
• Select the BJJ mobility routine that best fits your needs and time frame with quick and long versions, as well as a general full body routine that you can do anytime
• Follow Hurst as he takes you step by step through each routine, demonstrating each individual exercise, even offering modifications so that you can customize this program to tailor fit your exact needs
• No part of the body will be left out as you create new mobility and unlock nagging tightness in your wrists, neck, shoulders, spine, hips, knees, and more in this perfectly designed program dedicated to getting the BJJ athlete more mobile

PART 1

INTRO
BJJ QUICK ROUTINE

WRISTS
OPEN CHAIN WRIST CIRCLES
FOREARMS WRIST STRETCH
BACK OF HAND STRETCH
FINGER CURL STRETCH

NECK
QUADRUPED NECK FLEXION AND EXTENSION
NECK ROTATIONS (RIGHT & LEFT)
NECK SIDE FLEXION (RIGHT & LEFT)

SHOULDERS
QUADRUPED PROTRACTION AND RETRACTION
LOUNGE CHAIR STRETCH
A-FRAME SHOULDER SHRUGS
BEAR
PRONE BENT ARM STRETCH

PART 2

SPINAL MOBILITY
QUADRUPED TWIST (TORSO ROTATION)
WAGTAIL
PLOW
HALF PANCAKE
LUMBAR TWIST
QUADRUPED THORACIC CIRCLES

ELBOWS
OPEN CHAIN ELBOW CIRCLES
ARM TWIST
QUADRUPED ELBOW CIRCLES

PART 3

HIPS
SIT THROUGH
FROG STRETCH
KNEELING LUNGE
MODIFIED PIGEON
STANDING LEG SWINGS
SUPINE LEG SWINGS
PANCAKE
SQUAT MOBILITY
COSSACK SQUAT

KNEES
KNEE CIRCLES – VERSION 1 (STANDING, LEGS TOGETHER)
KNEE CIRCLES – VERSION 2 (STANDING & SUPINE)

ANKLES / FEET
KNEELING DORSIFLEXION AND ANKLE CIRCLES
SEIZA STRETCH
SEIZA STRETCH ON TOES

HAMSTRING FOCUS
A-FRAME HAMSTRING FOCUS
SEATED FORWARD FOLD

PART 4

BJJ FULL ROUTINE
BJJ QUICK ROUTINE
GENERAL FULL BODY MOBILITY ROUTINE