The 30-Day BJJ Mobility Reset

30-day structureFit practice around class

Open and followCards + browser timer

Keep a copy6 downloadable PDFs

Give your extra practice a place

Still Guessing What Mobility Work to Do Between BJJ Classes?

You train. Then what?

You attend BJJ, but choosing complementary exercises still feels like guesswork.

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

Pre-Roll

Follow one light Pre-Roll round. Allow roughly 8–12 minutes while learning. Use the written repetitions and easier options.

Control

Schedule short Control sessions around your BJJ classes. The full two-round routine takes roughly 12–18 minutes; the program explains how to start lighter.

Track

Log what you actually completed. Compare your own Day 1 and Day 30 notes under the same conditions.

This name describes how the existing program is organized; it is not a certified or scientifically validated technique. Times are estimates, not a requirement to rush. Keep at least one day between Control sessions. Follow your class warm-up and coach's guidance.

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.

CARD 02 / PRE-ROLL

90/90 Hip Switches

Practice controlled hip rotation while moving between seated positions, relevant to changing your orientation on the mat.

CARD 04 / PRE-ROLL

Thoracic Rotation

Practice turning the upper trunk while keeping the pelvis steady, separating upper-body rotation from hip movement.

CARD 06 / PRE-ROLL

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.

CARD 21 / CONTROL

Bridges

The supine glute bridge practices hip extension and pelvic control. It is a general movement drill, rather than instruction for a particular escape.

CARD 09 / CONTROL

Side Planks

Practice lateral trunk endurance and steady alignment, useful qualities when controlling your body against changing support.

Movement practice does not guarantee better sweeps, submissions, guard retention or injury prevention. Follow the original written doses and easier options.

What you receive

See the Actual Program

These previews come from the current materials and interactive companion. Open any image for a closer look.

01The complete 30-day plan
A 23-page guide with routines, doses and schedule guidance.
0211 illustrated exercise cards
Including 90/90 hip switches, thoracic rotation, technical stand-ups, bridges and side planks. Each card includes cues and a written dose.
03Interactive browser companion
Routine navigation, exercise links and a pause/reset timer.
04Quick sheets + demonstration library
13 animated movement demonstrations and a written guide.

Two demonstrations directly match main-plan cards 02 and 04. The other 11 demonstrate optional variations. Other main-plan exercises use illustrations. Written content is in English; demonstrations have no narration.

Page 7 of the real 30-day program showing its weekly calendar — **Your 30-day map**Choose actual class days instead of guessing what comes next.

Thoracic rotation card from the actual program with instructions and dose — **Instructions you can revisit**Illustrated positions, written cues and an easier version.

Real phone-sized browser timer with stopwatch mode and start and reset controls — **A timer on your phone**Time holds and rests while following the written dose.

Real blank tracker page for days 1 to 15 with planned, actual and notes columns — **Record what happened**Keep planned and completed sessions separate.

Original Smart Hips and Leverage bonus cover — **Smart Hips & Leverage**A visual guide to base, balance and leverage concepts.

Original Your 30-Day Practice Tracker bonus cover — **Your Practice Tracker**Personal observations from Day 1 through Day 30.

Preview images show selected existing pages. Downloadable PDFs and the companion are accessed through the program after payment approval.

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.

The example from the original program

How It Fits Into Your Training Week

Example: BJJ on Monday, Wednesday and Friday; Control on Tuesday and Saturday. Move sessions to your actual class days—three BJJ classes are not required.

MonPre-Roll + BJJDay 1: check-in first
TueControl12–18 min / full routine
WedPre-Roll + BJJLight preparation
ThuRestRecovery has a place
FriPre-Roll + BJJFollow class guidance
SatControlTwo rounds if tolerated
SunRestRecord your week

Start lighter. The full Control routine is two rounds, twice a week. Week 1 may use one round while learning. Keep at least one day between Control sessions.

Adapt without adding. 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.

Pre-Roll is about 8–12 minutes while learning. Times are estimates. Follow the original doses, 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 recreational 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 beginner and intermediate adults who practice recreational BJJ and want a clear structure for general mobility, balance and trunk-control practice alongside classes.

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.

Complete plan + 11 cards + quick sheets + 13 demonstrations + interactive timer + both bonuses.

GET THE 30-DAY PLAN — $14.90

7-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 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.