Introduction

Welcome to our Solo Movement course! The following exercises create a great at-home workout, designed to improve your grappling and strengthen various movement patterns that we commonly experience on the mat.

This program emphasizes hip mobility, core strength, general flexibility, and the traditional movements of standing grappling. This circuit can be done to serve several needs: as a recovery workout, going slow and steady as you ease your body through the movements; as a warm up, preparing your body to handle the rigors of grappling; or as a conditioning workout, doing the movements in a continuous circuit for time.

Your workout: Do each exercise in a circuit without rest.

Level 1: Perform each movement for 30 seconds.

Level 2: Perform each movement for 45 seconds.

Level 3: Perform each movement for 60 seconds.

  

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