You train. Then what?
You attend BJJ, but choosing complementary exercises still feels like guesswork.
30-day structureFit practice around class
A clear next stepFollow the written routine
A record to revisitTrack what you complete
Give your extra practice a place
Still Guessing What Mobility Work to Do Between BJJ Classes?
Random stretches
You try a few stretches without a clear sequence to return to next time.
A crowded week
You need a place for mobility practice around class, work and recovery.
No record to compare
Without notes, it is hard to remember what you actually completed.
The reset gives you a written order, manageable routines and a way to record practice. It supports organization and consistency alongside BJJ. Your coach remains your source for technique; this program does not replace health care.
A place for each part of practice
The Pre-Roll • Control • Track Method
01
Pre-Roll
Give mobility a place before class with one light round. Allow roughly 8–12 minutes while learning; the cards guide the order and dose.
02
Control
Make room for body-control practice twice a week. The full two-round routine takes roughly 12–18 minutes; the plan includes an easier start.
03
Track
Log what you actually completed. Compare your own Day 1 and Day 30 notes under the same conditions.
Pre-Roll • Control • Track names the structure of this guide, not a certified or scientifically validated technique. Times are estimates. Keep at least one day between Control sessions and follow your coach's class warm-up.
Movements you will actually practice
Not Random Stretching. Movement Practice Built Around BJJ.
The plan pairs hip and upper-back mobility with floor-to-standing coordination and trunk control—movement demands that show up in grappling.
90/90 Hip Switches
Practice controlled hip rotation while moving between seated positions, relevant to changing your orientation on the mat.
Thoracic Rotation
Practice turning the upper trunk while keeping the pelvis steady, separating upper-body rotation from hip movement.
Technical Stand-Up
Practice coordinating a posted hand, planted foot and hip lift when moving from the floor toward standing. Learn unfamiliar technique with your coach.
Movement practice does not guarantee better sweeps, submissions, guard retention or injury prevention. Follow the original written doses and easier options.
A small look at the real materials
See the Format.
Picture Your Next Session.
The value is in having an order to follow, cues to return to and a record of practice. These limited previews show how the materials look.
View the illustration excerpt ↗
View the timer ↗One purchase, a complete structure.
Your 30-day plan, illustrated exercise cards, quick reference sheets, browser companion with timer, selected movement demonstrations and both practical bonuses.
Written materials are in English. This is a digital guide, not individual coaching or a full follow-along video course.
View the complete contents and video format
- A 23-page main guide and 11 illustrated exercise cards.
- Quick sheets and a demonstration guide: six downloadable PDFs in the bundle, including both bonuses.
- A browser companion with routine navigation, exercise links and a pause/reset timer.
- 13 short animated demonstrations: two directly match main-plan cards 02 and 04; the other 11 show optional variations. Other main-plan exercises use illustrations. Demonstrations have no narration.
- Smart Hips & Leverage: a 10-page concept guide.
- Your 30-Day Practice Tracker: a four-page fillable PDF, with a browser tracker also available.
GET THE 30-DAY PLAN — $14.90
One-time payment • Both bonuses included • 7-day refund request period
Applicable taxes may be added at checkout.
Included with your program
Two bonuses.
One practical purpose.
BONUS 01 / 10-PAGE GUIDE
Smart Hips & Leverage
Use simple diagrams to understand positioning, base, balance, hip position and leverage. Connect one concept to your movement practice and bring a useful question to your BJJ coach.
Concept education, not a promise of better sweeps or a substitute for coached technique.
BONUS 02 / FILLABLE PDF + BROWSER TRACKER
Your 30-Day Practice Tracker
Turn Track into a simple habit: record planned and completed sessions, note the variation you used, and compare your own Day 1 and Day 30 observations. Use the fillable PDF or the existing browser tracker, and keep a backup.
Browser entries stay on that device and browser. They do not automatically sync to Hotmart or another phone.
Fit the plan around the classes you already attend
How It Fits Into Your Training Week
You do not need to add more BJJ classes. Give each part of the plan a place in the week you actually have.
Pre-Roll
One light preparation round before class. About 8–12 minutes while learning.
Control
Complementary sessions, with at least one day between them. About 12–18 minutes for the full routine.
Track
Record what you completed. Revisit your own Day 1 and Day 30 observations.
See the program's example week and easier-start guidance
The original example places BJJ and Pre-Roll on Monday, Wednesday and Friday, with Control on Tuesday and Saturday. Thursday and Sunday are rest days. Adjust to your actual class days; three BJJ classes are not required.
The full Control routine is two rounds, twice weekly. Week 1 may use one round while learning. Avoid a tiring Control session immediately before hard rolling. If you miss a session, resume the next planned session without doubling up. Day 29 is rest or the optional Easy Reset; Day 30 repeats your check-in.
Times are estimates. Follow the original written doses, easier options, safety guidance and your coach's class warm-up.
From purchase to practice
Open it on your phone.
After payment approval, follow Hotmart's access instructions. Open Start Here | Your 30-Day Plan, then use the link to the interactive companion.
Choose your routine, open the exercise card and use the timer. Download the PDFs if you want your own saved reference.
Know what to expect: this is a structured digital guide with illustrations and short demonstrations. It is not a live coaching service or a full follow-along video course.
Not sure where to begin?
Find a starting point for your training week.
Answer three quick questions about your needs, BJJ schedule and biggest obstacle. Get a suggestion for which part to explore first. Free, with no email needed.
Take the quick quiz →The purpose behind the structure
Why This Program Was Created
This program brings written routines, exercise cards and practice records into one place for people who train BJJ. The aim is to make complementary practice easier to organize alongside class, without expecting you to complete an entire exercise library.
Start with the core plan, use the illustrated cues, and record what you actually do. The 30 days provide a structure to follow and review; they are not a promise of a specific performance result.
The complete digital bundle
Start with a plan
you can repeat.
For adults who train BJJ and want a clear structure for mobility and body-control practice around class. The written plan is designed for beginner and intermediate practitioners.
If you need individual advice about pain, an injury or returning to sport, seek qualified guidance before starting. The program does not diagnose or treat conditions.
The 30-Day BJJ Mobility Reset
$14.90 USD
One-time payment. No program subscription.
Your complete 30-day structure: written plan, illustrated cards, quick sheets, selected demonstrations, browser timer and both bonuses.
GET THE 30-DAY PLAN — $14.907-day refund request period. Applicable taxes and the final amount are shown at checkout. Access instructions are sent after payment approval.
Before you decide
Your questions, answered.
Do I have to call myself a recreational athlete?
No. The plan is designed for beginner and intermediate adults who train BJJ, whether they train casually or have competition goals. It organizes general mobility and body-control practice; it is not an advanced performance program or competition preparation plan.
Do I need to download every exercise?
No. The browser companion links directly to exercise cards and routines. PDFs are separate downloads for a saved reference.
Can I use everything offline?
Download PDFs to your device for offline reading. The website, linked demonstrations and timer page need internet to open reliably. Browser tracking saves locally; export a backup to protect your entries.
Does every exercise have a video?
No. The 11 main exercise cards are illustrated. Two main-plan exercises have matching demonstrations; 11 additional demonstrations show optional variations.
Is the program in English?
Yes. All written course materials and bonuses are in English. Demonstrations have no narration.
Will this teach me submissions or fix an injury?
No. The program covers general mobility, balance and trunk-control practice. The leverage bonus explains concepts; technical instruction belongs with your BJJ coach.
What if it is not right for me?
The offer currently has a 7-day refund request period through Hotmart. See your order confirmation for purchase and support details.