My goodness im about ready to tear these ac joints out. 2 weeks both shoulders are killing me. Tried kt tape....helps a little. Bout to eat some ibuprofen.

30 sec complex x2 each set Prone Press up What’s that back there Back bridge hip flex stretch This first combo is working on thoracic spine (upper back) extension and neck mobility. Grappling is a lot of hunching over. This will counter act some of that and improve shoulder mobility as well. These are also great for desk posture. Floor slides Glute bridge w/reach Back bridge stretch w/ reach This second combo is about controlling our core with extension and reach. Because grappling is flexion heavy, we often feel (in a bad way) the times we’re in extreme extension. Our hips and core aren’t as good at engaging in extension and that leaves our low back vulnerable. Prone Scorpion Arm bar roll Leg drops Here we are doing some rotation with core engagement, in flexion, extension, and neutral. Rotation without good core engagement, increases shearing forces on our vertebrae and makes us less effective at sweeps and takedowns. Bird dog cross connect Pike Tinkle bear These bigger movements are about bracing and unbracing as well as some anterior (frontside) core activation. We should be able to relax enough to move what needs to move while engaging what needs to be engaged. That’s base. Rocking triangles Rock to stand Toe touch This set is to smooth our spinal flexion. Our back should rock like a rocking chair. When our low backs get tight, they can become stiff like a board. The floor gives you feedback on how your back is moving and what you need to do to fix it. We are also relaxing, engaging quickly, and relaxing again during these rocking exercises. It’s a skill to master if you want to save energy.

Just click play and follow along. I guarantee that you will feel a world of difference and be glad you did. No equipment needed. Mobility is super important, not just for athletes, but for anyone and everyone trying to take care of their body, feel good, and move better. Below are some details on the exercises and whats actually going on, for anyone interested. This weeks focus is controlling your core while moving the rest of your limbs. Super helpful for strength in athletics. Exercises: Cook hip lift- This exercises teaches us to move through our hips, independently, while controlling our lumbar (lower back). This greatly improves kicking biomechanics and the ability to drive force in grappling escapes. (simultaneous hip flexion and extension.) Wall abs- One of the best core exercises ever. Trains your transverse abdominal, which is a huge core muscle that affects your breathing, rotation, and general ability to build strength. QP side kick- Most of us don’t actually move our legs from the hips. we swing our leg, but their lower back twists, torso leans, and knee takes over. this help us isolate the movement and do it correctly Reach Back- This exercise is in a lumbar locked position, allowing your upper body to learn to rotate correctly. This improves punching power and balance. While also reducing our likelihood of getting tapped to a shoulder lock. Seated roundhouse- We eliminate everything except how your core, hip, and legs are communicating while strengthening your obliques and abductors. This is a HARD exercise.

Hey everyone! I just wanted to tell you a little about me and offer help if you need it! I’ve trained in several martial arts over the past 20 years and I’ve been a S&C coach for 16 years. I was also 80lbs overweight at one point and have had a multitude of injuries. From martial arts, not the gym. 😅 I’ve been through it. I’ve even dealt with Evan’s side control. If you guys ever have questions about training or injuries or if you feel like something is holding you back physically, please feel free to ask!

You don't have to know or understand what is making these exercises great and helpful for what we are doing, but if you are interested there are details below. Other than that, just click play and follow along to get feeling good and have better mobility for your training and life in general. Follow Along: 20/20 complex 20 seconds each side/workout 4 rounds of each side/workout Wall calf raise - We’re learning to utilize our feet correctly to drive from the floor. This helps big toe mobility. We’re also strengthening and aligning our ankle, knee, and hip. These are hard because we can’t shift our body weight as in a normal calf raise. Leg lowering 1.5 - We’re focusing on core engagement and lumbar (lower back) stability while our knee is extended and our hip is moving. Being able to keep our legs straight means our hips are able to drive force better. We have more power and range, if we can fully extend without losing our hips and core. Brettzel/ straight leg - This is exercise hits everything. Hip flexion/glute stretch, hip extension/hip flexor stretch, hamstring stretch, t-spine mobility, being able to canister breathe in rotation, and scapular positioning with rotation. Fighting is rotation. V sit side to side/down the middle - All of the good stuff we stretch in the splits but adding lateral flexion (side to side bending). Keeping good posture here is just like keeping good posture during a high roundhouse or side kick. Prisoner positions help us improve shoulder mobility and neck posture. Reaching down the middle is great for spinal flexion and improving how our core, low back, and pelvis relate to each other in end range of motion. Spider-Man rot/ ham stretch - Almost every strike involves some level of rotation. Almost every move in the cage involves a split stance or reciprocal hip motion to some degree. From fight stance to high kicks. This extreme version of that allows your hips to get comfortable with the position. We’re also getting some spinal flexion and posterior chain (backside) stretching.