12d • General discussion
UCTS Mobility Drill
UCTS Mobility Drill Warm-Up
Purpose: Improve joint mobility, movement quality, flexibility, and athletic performance while
preparing the body for strength training, martial arts, wrestling, kickboxing, JKD, BJJ, and
general fitness activities.
Frequency: Daily or before training sessions
Equipment Needed: None
Duration: Approximately 8–12 Minutes
A. Thoracic Rotation
Reps: 20 Total (10 per side)
Primary Muscles/Joints:
• Thoracic Spine
• Shoulders
• Core
Benefits:
• Improves rotational mobility
• Enhances striking mechanics
• Reduces upper back stiffness
• Improves posture
Coaching Cues:
• Keep hips stable
• Rotate through the upper back
• Follow the moving hand with your eyes
B. Windmill
Reps: 30 Total
Primary Muscles/Joints:
• Hamstrings
• Thoracic Spine
• Shoulders
• Hips
Benefits:
• Improves flexibility
• Develops rotational movement
• Increases hip mobility
• Enhances movement efficiency
Coaching Cues:
• Maintain a neutral spine
• Reach across the body
• Rotate smoothly through each repetition
C. Crab Walk and Reach
Reps: 30 Total
Primary Muscles/Joints:• Shoulders
• Hips
• Core
• Glutes
Benefits:
• Improves shoulder extension
• Enhances hip mobility
• Activates the posterior chain
• Builds coordination
Coaching Cues:
• Keep hips elevated
• Reach fully overhead
• Move under control
D. Crab Flex
Reps: 20 Total
Primary Muscles/Joints:
• Chest
• Shoulders
• Hips
Benefits:
• Opens the chest
• Improves shoulder mobility
• Enhances hip extension
Coaching Cues:
• Press through the hands
• Lift the hips
• Open the chest toward the ceiling
E. Adductor Pumps
Reps: 30 Total
Primary Muscles/Joints:
• Groin
• Inner Thighs
• Hips
Benefits:
• Improves adductor flexibility
• Enhances lateral movement
• Supports wrestling and grappling performance
Coaching Cues:
• Keep the working leg straight
• Drive hips backward
• Maintain an upright chestF. Glute Pumps
Reps: 30 Total
Primary Muscles/Joints:
• Glutes
• Hips
• Hip Capsule
Benefits:
• Increases hip mobility
• Improves rotational movement
• Activates glute muscles
Coaching Cues:
• Move slowly through the range of motion
• Focus on hip rotation
• Maintain good posture
G. Hamstring Pumps – Elevated Hands
Reps: 30 Total
Primary Muscles/Joints:
• Hamstrings
• Calves
• Hips
Benefits:
• Improves hamstring flexibility
• Reinforces proper hip hinge mechanics
• Prepares the body for lifting and athletic movement
Coaching Cues:
• Keep legs mostly straight
• Push hips backward
• Maintain a neutral spine
H. Squat Windmill
Reps: 30 Total
Primary Muscles/Joints:
• Ankles
• Hips
• Thoracic Spine
• Shoulders
Benefits:
• Improves squat mechanics
• Enhances rotational mobility
• Develops full-body movement patterns
Coaching Cues:
• Stay in a deep squat position
• Keep heels on the ground• Rotate through the upper body
UCTS Coaching Notes
This mobility sequence is designed to:
• Increase joint mobility
• Improve athletic movement
• Reduce injury risk
• Enhance striking performance
• Improve wrestling and grappling mobility
• Prepare the body for strength and conditioning sessions
Recommended Use:
• Before strength training
• Before martial arts training
• Before wrestling practice
• Before BJJ training
• As a daily mobility routine
Urban Combative Tactical Systems (UCTS)
Coach: Brogan Lee Blackhawk Baker
Founder & CEO
Move Better. Train Harder. Perform Longer.
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UCTS Mobility Drill
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