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0:11:01

WARM UPS- What is the best way to train in the gym for BJJ?

0:00:47

JFLY

0:00:46

Jefferson lunge

0:00:57

3 position elevated sumo squat

0:00:45

Single arm renegade row against band

0:01:48

Lower leg internal and external rotation

0:01:05

Back extension

0:00:36

Dumbbell pull over

0:00:40

Hip flexor

0:00:53

Isometric fly push and pull

0:00:30

Gymnastics swimming

0:00:43

Powell raise

0:17:07

Strong squad phase 2 day 2

0:02:00

Box hip rotation

0:01:03

Pigeon reach overs

0:01:01

Single arm focused ring row

0:01:19

Banded Spine segmented sit up

0:01:28

Isometric pull up hold

0:00:19

Dumbbell lunge forwards

0:01:01

90/90 banded glute activation

0:00:56

Dumbbell z press

0:01:08

Plate Jefferson curl

0:00:21

Bench trap raise

0:00:36

Hip box CARS