BJJ : 003 Spine Control

Focus: Spine Mobility and Strength

This session is designed to improve spinal mobility, core strength, and rotational power, all of which are essential for Brazilian Jiu-Jitsu (BJJ) performance and injury prevention. Pay close attention to controlled movements, especially during the PAIL/RAIL and spine segmentation exercises, as they target end-range control and joint health.

Warm

3x5 Spine segmentation

3x5 Neck CARs

3x5 loaded Spine CARs (band)

Work

PAIL/RAIL Flexion and Extension

3x30-sec heavy Russian Twists (tempo if possible)

20-sec Copenhagen Plank each side after

5 rounds:

10x Lateral Ball throws

10x Single leg ball slams

1x GHD EQI sit up

Finish 

Superman or back extension till failure (detailed spine segmentation)