This is jiujitsu you got to move your hips

Duration: 
45 minutes

This workout is to improve hip flexion and explosion in Brazilian jiujitsu. A lot is demanded of your hips and core and spine. If your opponent cannot control your hips he cannot win. It's about rhythm, flexibility, and explosion in the hips, the core, and spine. To make sure this is possible you engage and use these everyday in BJJ.

Exercises: 
Leg Band Stretches
Exercises: 
Hip Twist
Exercises: 
The Bridge
Exercises: 
Leg Circles
Exercises: 
Scissors
Exercises: 
Leg Swings
Exercises: 
Row Machine SSL Style
Focus: 
Dynamic Flexibility
Exceptional Core Strength
Explosive Strength
Quickness
Playlist: 
Leg Band Stretches|files/ssl/video/output/leg_band_stretches2_1492.flv
Single Leg Pivots on Instability Disks|files/ssl/video/output/discs-single-leg-pivot_1269.flv
Hip Twist|files/ssl/video/output/hiptwists_1233.flv
The Bridge|files/ssl/video/output/the_bridge_1352.flv
Leg Circles|files/ssl/video/output/legcircles_0_1240.flv
Scissors|files/ssl/video/output/scissors_1217.flv
Leg Swings|files/ssl/video/output/leg_swings_2107.flv
Figure Eights on Instability Disks|files/ssl/video/output/discs-figure-8s_1266.flv
Row Machine SSL Style|files/ssl/video/output/rowing_machine_2083.flv
|/files/ssl/imagecache/exercise_with_caption//files/ssl/images/ssl_default.jpg
|/files/ssl/imagecache/exercise_with_caption//files/ssl/images/ssl_default.jpg
Required Equipment: 
Exercise Ball
Instability Disks
Stretch Band
Hand Bells
Balancing Poles
Miscellaneous

Comments

Garth Hansen
1/15/2010

great stuff mpc...are you working this into your program?

mpcc2021
2/19/2010

yeah this is pretty much the program i came up with for my self thought i would share it

jeffsmith
2/11/2012

Hello there! This is my first comment here so I just wanted to give a quick shout out and tell you I genuinely enjoy reading through your articles. Can you recommend any other blogs/websites/forums that deal with the same subjects? Thanks a ton!
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