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How To Safely Build Hip/Leg Strength Even With An Injury
In this post I cover how you can use a traditional yoga horse stance as a way to safely build strength and stability ...

Soften Tight Hips & Relieve Low Back Pain
Many of the training tips I share center around optimization and increasing components of fitness. We should always b...

Engage Core Properly & Fix Low Back Pain With This Exercise
I’ve recently begun using Dr. McGills first movement of his “Big 3” Exercises, the curl up. It’s a simple movement, b...

Get Stronger Than Thor With Bottoms-Up Carries
Brazilian jiu-jitsu is the game of controlling your own body and ultimately that of your opponent. Consistent trainin...

Build BJJ Grips With This Weighted Carry Variation
Today I’m sharing a variation of unilateral carries that targets the shoulder differently and challenges the grip too...

Increase Hip Mobility For Jiu-Jitsu With This Simple Exercise
I’ve been using a simple, yet highly effective exercise to increase my hip mobility. It involves training internal ro...

The Importance Of Mobility In Brazilian Jiu-Jitsu
Introduction to Mobility Adequate joint mobility is essential for sustainable training and high -evel performance. Th...

Improve Your Breathing In BJJ & Maximize Your Cooldown With This Release
Incorporating a psoas release into your routine may be the missing ingredient in your training regimen. What I share ...

Activate Your Core and Bulletproof Low Back for Training
In today’s post I share Dr. Stuart McGill’s “Big 3,” which are designed to stabilize and support the low back. They s...

Try These Post-Training Exercises for Relaxation and Recovery
Today I’m sharing a sequence of exercises and movements I love using after training. As I’ve written about before, do...

How to Activate Your Hips Before Training
Last post we covered a preliminary low back protocol with emphasis placed on stability — and ultimately strength — co...

Use These Essential Exercises To Protect Low Back While Training
In any walk of life low back pain — even just the slightest bit — can be debilitating. In a sport like BJJ where your...
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