Know where to start
Watch the demos, choose your session and follow a set order.
6- or 7-minute sessionsFit practice around training
Clear order & cuesKnow what to do next
Day 1 & Day 30Record your own observations
For the work between your rounds
You Show Up for BJJ.
Give Mobility a Place in the Week.
Knowing a few stretches is one thing. Knowing which routine to follow before class, what to repeat between training days and how to keep track makes the next session easier to start.
Keep it manageable
Short guided files give the practice a clear beginning and end.
Practice at your pace
Written cues, counts and easier options help you adjust the session.
Keep a record
Mark practice and rest days. Compare comfort, control and support on Days 1 and 30.
One plan / Three simple steps
Choose. Follow. Repeat.
01
Before class
Pre-Roll / 6 min
After an easy warm-up, follow a light round of seated knee drops, supported rockbacks and hinges. Fit it around your coach's class warm-up.
02
Between classes
Control / 7 min
Practice on two non-consecutive days. Learn the sequence, use comfortable ranges and take the easier options. In Week 1, one round is enough; you may stop at 4:10.
03
Across the month
Your 30-day tracker
Follow the calendar, mark your sessions and rest days, and return to the same check-in movements at the end of the month.
The files run for 6 and 7 minutes. Allow extra time to warm up, learn or pause. Follow the stated counts slowly, then rest; the demonstration speed does not set your pace.
Actual frames / From the videos you receive
See Your Next Session.
The order, counts, cues and timer are on screen. Watch the movement reference, pause to learn and return to the session whenever you need it.
Enlarge the Pre-Roll frame ↗
Enlarge the Control frame ↗All lessons use English written guidance. The videos are silent, so pause when you need time to read or adjust.
Your complete starter package
A Routine to Follow.
A Library to Learn From.
Get 12 videos organized in your Hotmart member area, plus a 20-page guide to keep the practice clear beyond the screen.
Your practice is planned
Pre-Roll and Control give you the order, repetition counts, written cues and rest periods for each session.
Learn before you follow
Four core demonstrations break down the main movements. Two seated variations give you optional movements to explore separately.
Explore one at a time
Trunk rotation, dead bug and a half-kneeling reach expand the library. The forearm transition flow is a more complex optional progression taught in sections.
Keep your next step visible
Movement instructions, easier options, BJJ context, a calendar, practice records and your Day 1 and Day 30 check-ins, in one reference.
See the four core movements
- Seated Knee Drops: guide the knees from side to side while seated, using your hands for support.
- Adductor Rockback: gently shift the hips back with one leg opened to the side.
- Single-Leg Hinge: practice a small hip hinge on one leg, with support as needed.
- Seated Hip Lift: lift the pelvis from sitting with your hands behind you. Skip it if your wrists or shoulders are uncomfortable.
The optional movements are learned separately. Your guided sessions stay at 6 and 7 minutes; you do not need to add every exercise to every practice.
GET MY 30-DAY PLAN — $14.90
12 videos + 20-page guide · One-time payment · English written guidance
From checkout to your first session
Log In.
Open Your Plan.
Start Practicing.
After payment approval, follow Hotmart's access instructions and sign in to the account used for your purchase. Your videos are organized in the member area, ready to stream.
Open Start Here & Download Your Guide, watch the demonstrations and choose your first routine. Save or print the guide to keep the instructions and your practice record close by.
On a phone, turn it sideways and use fullscreen for a clearer view. Pause whenever you need to read, learn or adjust.
A focused first step
Made for your BJJ week
This starter is for adult BJJ athletes who want a structured way to practice hip-focused mobility alongside their training.
- You want a clear routine before class and between training days.
- You prefer short sessions and visible instructions.
- You are ready to practice within comfortable ranges and record your consistency.
General exercise education, not rehabilitation or individual coaching. Stop for pain or unsafe balance and seek individual guidance for injuries or persistent symptoms.
Make your next session easy to start
Your Next 30 Days.
One Clear Plan.
Know which routine to open. Follow the sequence. Mark the day. Come back for the next session.
Get the guided practice and reference library together, with one payment of $14.90 USD.
A 7-day refund request period
If the format is not right for you, request a refund through Hotmart within 7 days of purchase. Keep your order confirmation for purchase details and support.
The 30-Day BJJ Mobility Reset / Starter
$14.90 USD
One-time payment. No program subscription.
- 2 guided sessions: Pre-Roll & Control
- 6 movement demonstrations
- 4 optional complementary lessons
- 20-page guide, calendar & tracker
- Day 1 & Day 30 personal check-ins
- Video access in your Hotmart member account
Access after payment approval. English written guidance; silent videos. Applicable taxes may be added at checkout.
A few details before you start
Know What You Are Getting.
Is this an ebook or a video program?
It is a video program with a guide: 12 videos in the Hotmart member area, including two guided sessions, plus a downloadable 20-page PDF with the calendar, instructions and tracker.
How much time should I allow?
The guided files run for 6 and 7 minutes. Allow extra time for an easy warm-up, learning and pauses. In Week 1, you can finish Control after its first round at 4:10. Optional lessons are learned separately.
Are there spoken instructions?
The lessons are silent. English written cues, demonstrations and timers guide the practice. Watch and learn first, then follow at a comfortable pace.
How do I watch and use the guide?
Stream the videos in your Hotmart member account with an internet connection. Download or print the guide for offline reading and practice records. Video files are not offered as a downloadable bundle.
Do I need to do all ten demonstrations?
No. The guided sessions use four core movements. The two seated variations and four complements are optional. Choose one to learn separately; the forearm flow is a more complex progression.
What will I compare on Day 30?
Your own observations of comfort, control and support using the same movements as Day 1, alongside your completed practice record. This is a personal check-in, not a diagnostic assessment. Thirty days describes the schedule; results vary.
Does this treat an injury or teach BJJ technique?
It provides general exercise practice alongside BJJ. For injury, persistent pain or return to sport, seek individual guidance. Work with your coach on technique.
What if the format is not right for me?
You have a 7-day refund request period through Hotmart. Use the purchase details in your order confirmation to request support or a refund.
Want a suggested starting point first?
Take the free three-question quiz →No email required. A reading suggestion, not a mobility assessment.