The mobility work keeps you in one piece. This is the work that makes you a problem. Kettlebell and band sessions built for grapplers — explosive power, raw strength, loaded mobility, and a gas tank that won't quit. Every workout's under 40 minutes and runs out of a garage with one bell and a band. No gym, no excuses. Pick your pillar, grab a workout that fits the time you've got, and put in the work that shows up on the mats.

Your hips do the heavy lifting in everything — guard retention, takedowns, getting up off the floor. This is the full system to open them up and make them strong through range, using active work that holds up under pressure instead of passive stretches that don't. Train it and your bottom game stops costing you.

A stiff upper back and locked-up shoulders wreck your posture, your frames, and your ability to breathe under pressure. This system gets your thoracic spine moving and builds shoulders that can take a beating — so you can frame, post, and underhook without paying for it the next morning.

Knees and ankles take a brutal load in scrambles, takedowns, and getting stacked. This is the work that keeps them strong and resilient, building control where you need it so a bad angle in a scramble doesn't end your week.

The neck takes more than people admit — cranks, pressure, bad landings, hours stuck in bad positions. This builds a neck and shoulder girdle that can handle the load instead of leaving you stiff and tweaked. Bulletproofing for the stuff that quietly beats you up.

A back that holds up for five hard rounds isn't luck — it's built. This is the full spine + core system. Unlock the library and weekly sessions, free for 7 days.