BJJ : 002 Hip Control
Focus: Hips – Mobility, Strength, and Control
This session emphasizes the importance of blending dynamic movement with intense, controlled force to improve hip function. The hips are particularly challenging to control, especially at the end ranges of internal rotation, which are critical for Brazilian Jiu-Jitsu (BJJ).
A key component of this session is the PAILs/RAILs (Progressive and Regressive Angular Isometric Loading) exercises. These are designed to help you build strength and control at your end ranges of motion. Keep in mind:
Spend 2 minutes in a relaxed stretch, focusing on “bowing” into the stretch.
Only the last 20 seconds should involve ramping up to a maximal isometric contraction.
It’s normal to feel muscle spasms during these exercises as your brain works to establish better neurological connections with underused musculature.
Warm
4x30/30 rebound/3rd world squat
3x3 Hip CARs
10x banded internal capsule CARs between on each leg
Work
PAIL/RAIL Int. Rot. Hip (2min passive 10sec ramp to max, 10sec max regression)
3x10 seated good morning
3x10 Landmine SLDL
3x EQI pigeon
Rest 2min between
