Japanese Sitting

Japanese Sitting

Goals: Mobility & Strength with Movement  Products Used: None Key Area of Focus: Sit on your back ankle comfortably Land with your foot flat on the floor with knee at a 90-degree angle Control the descent Having the ability to get up off the...

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Shin Box

Shin Box

Goals: Flexibility & Mobility  Products Used: None Key Area of Focus:  Pull your chest to your knee Take a few deep belly breaths while holding position Don't go straight into the stretch follow the steps in the video Lower back issues tend...

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90 90 Stretch

90 90 Stretch

Goals: Hip Function & Mobility Products Used: None Key Area of Focus: Slow and controlled motions Take deep breaths in as you stretch Keep your knee down while doing the bear sits Mobility in the hips is an issue for everyday people. This is...

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Toe Sit to Squat

Toe Sit to Squat

Goals: Movement & Mobility Products Used: None Key Area of Focus: Move slow and controlled through the movement Barely touch your knees to the ground Developing a good range of motion for your toes, ankles, and hips will really help your balance.

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90 90 Iso Hold Module

90 90 Iso Hold Module

Goals: Hip Mobility & Strength Products Used: None Key Area of Focus: Move slowly and controlled Hold each position Don't cheat to get better range Gaining a better range and more strength at your end ranges will ultimately help you become a...

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90 90 Eccentric Module

90 90 Eccentric Module

Goals: Mobility & Strength Products Used: None Key Area of Focus: Make sure you actively challenge your end range Move slowly through it Don't cheat to gain range of motion Becoming stronger at our end ranges is one of the secrets to a...

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Bear Crawl

Bear Crawl

Goals: Core Strength & Activating Shoulders and Hips Products Used: None Key areas of focus: Move slowly though this Keep hips and chest parallel to the floor Keep knees as close to the floor as possible Avoid spiking your hips into the air...

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Ankle Mobility

Ankle Mobility

Goals: Mobility & Strength Products Used: None Key areas of focus: Challenge your end range throughout the whole movement Can also use knuckle to message bottom of feet This is a great way to get mobility for the grappler

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Quadruped Shoulder C.A.R.S.

Quadruped Shoulder C.A.R.S.

Goals: Shoulder Strength/Mobility Products Used: None Key areas of focus: Keep your shoulder pulled in tight Move slowing through your range trying to hit the end the entire time Keep your shoulder square to the floor Will help the grappler...

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Quadruped Hip C.A.R.S.

Quadruped Hip C.A.R.S.

Goals: Hip Strength/Mobility Products Used: None Key areas of focus: Keep your chest even with the floor Move slowing through your range trying to hit the end the entire time Draw a big circle with your knee Will help the grappler develop key...

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Quadruped Thoracic Spine

Quadruped Thoracic Spine

Goals: Core Strength/Range Products Used: None Key areas of focus: Make sure to use your hands to help pull your ribs through the range Move slowing through your range Breath out as you rotate Will help the grappler develop key areas of their...

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