Picking exercises
Follow a set order instead of choosing stretches each time.
6 + 7 minutesClear, guided sessions
One simple schedulePractice around BJJ
Your own check-insDay 1 and Day 30
A clear next step
Less Guessing.
A Routine You Can Return To.
A busy week
Use short sessions around the classes you already attend.
Remembering cues
Return to the demos and guide whenever you need a reminder.
Seeing your practice
Record completed days and compare your own observations.
Pre-Roll • Control • Track
Choose Your Session.
Follow the Cues.
01
Pre-Roll / 6 min
After an easy warm-up, follow one light round of knee drops, rockbacks and hinges before class. Coordinate with your coach's class warm-up.
02
Control / 7 min
Practice on two non-consecutive days. Week 1: one round is enough; you may stop at 4:10. Continue only if comfortable.
03
Track / 30 days
Use the calendar, mark practice and rest days, and record comfort, control and support on Days 1 and 30.
Follow the stated counts slowly, then rest for the remaining time. Reference clips repeat; their speed does not set your pace. Pause as needed. Thirty days describes the schedule, not a guaranteed result.
Four core movements / Two optional variations
Hip Practice for Your Mat Week
Rotation & Rockbacks
Practice moving the hips in seated and supported floor positions—qualities relevant to changing positions on the mat.
Hinge & Hip Lift
Practice shifting weight with balance and lifting the pelvis from a seated base. Use support or skip a movement when needed.
Optional Transitions
Learn a 90/90 transition with lean and an extended-leg seated transition separately. They are not added to the timed core sessions.
These are complementary exercises. They do not teach BJJ technique or guarantee better guard retention, performance or injury prevention.
Actual frames from the included sessions
See What You Will Follow
View the Pre-Roll frame ↗
View the Control frame ↗Everything in the Starter
- Two silent guided sessions with timers and written English cues.
- Four core demonstrations: Seated Knee Drops, Adductor Rockback, Single-Leg Hinge and Seated Hip Lift.
- Two optional demonstrations, learned separately.
- A 14-page guide with movement instructions, adaptations, BJJ context, a 30-day calendar and printable records.
- Hotmart member access to the video lessons, plus a printable 30-day practice tracker in the guide.
The hip lift is performed from sitting with hands behind you. Skip it if your wrists or shoulders are uncomfortable. No app subscription, voice coaching or personalized assessment is included.
GET THE 30-DAY PLAN — $14.90
One-time payment • English guidance • 7-day refund request period
Applicable taxes may be added at checkout.
From purchase to practice
Open Start Here.
Choose Your Routine.
After payment approval, follow Hotmart's access instructions. Open Start Here & Download Your Guide, download the guide and watch the movement demos before your first session.
Sign in to your Hotmart account and play the guided videos in the member area. On a phone, use fullscreen in landscape orientation and pause to read or adjust. Download or print the guide for a saved reference and practice record.
Video lessons are delivered through Hotmart member access. No downloadable video bundle or offline HTML companion is included.
Free / No email needed
Find Your Starting Point
Answer three questions to see which part to explore first. The quiz is a reading suggestion, not a mobility assessment.
Take the quick quiz →A focused first step
One Purchase.
A Repeatable Practice.
For adult BJJ athletes who can exercise comfortably and want structure for complementary hip mobility practice. Work within comfortable ranges and use the easier options.
Stop for pain or unsafe balance. The program is general exercise education, not rehabilitation or individual coaching.
The 30-Day BJJ Mobility Reset / Starter
$14.90 USD
One-time payment. No program subscription.
Two guided sessions, six movement demos, a 14-page guide, calendar and practice tracker.
GET THE 30-DAY PLAN — $14.90One-time payment • English guidance • 7-day refund request period
Applicable taxes may be added at checkout.
Access after payment approval.
Before you begin
Your Questions, Answered
Are the sessions narrated?
No. Both sessions are silent and use written English instructions, reference demonstrations and timers. Pause to read or learn a movement when needed.
How long do I need?
The guided files run for 6 and 7 minutes. Allow extra time to learn movements, warm up or pause. In Week 1, the first Control round ends at 4:10.
Can I download the videos?
No downloadable video bundle is included. Sign in to Hotmart and watch the lessons in the member area. The 14-page guide and printable practice tracker can be downloaded for offline reading.
Does every included movement have a demo?
Yes. There are four core movement demos and two optional variations, plus the two assembled guided sessions.
Is the Day 1 check-in personalized?
No. It is a personal record of comfort, control and support using the same movement versions on Day 30. It is not a diagnostic assessment or improvement score.
Will it fix pain or teach BJJ techniques?
No. It organizes general exercise practice. Work with your coach on technique and seek individual guidance for pain, injury or return to sport.
What if it is not right for me?
The offer has a 7-day refund request period through Hotmart. See your order confirmation for support and purchase details.