15 MINUTES
Session A
HIP + TRUNK BASE
Four movements for hip mobility, upper-body rotation and trunk control, with a two-set target.
YOU MAKE TIME FOR THE MAT.
Give your movement
a place in the week.
Your hips feel stiff.
You notice it when you change position, settle into guard or try to move comfortably.
You keep putting it off.
Another saved stretch does not tell you what to practice today, how much to do or when to rest.
You want a clear start.
Whether you already train, are starting BJJ or are returning after a break, a small routine is easier to organize.
THREE PRACTICES A WEEK. ONE CLEAR PLAN.
Less deciding.
More consistent practice.
Choose your scheduled session, follow the visual cues and finish with a clear count. The first month builds a base; the more demanding options have their own section for later.
18:30 MINUTES
Session B
FROM DAY 15 / IF COMFORTABLE
Five movements, adding a controlled change of base. Session A remains the easier alternative.
Session lengths include setup, instruction and rest. Warm up first; pause whenever needed. One set is acceptable while learning. The calendar schedules three non-consecutive full practices per week, with rest between them.
5 foundation movements for Days 1-30. Five more demanding options are included for after Day 30, when comfortable and controlled. They replace a movement rather than becoming extra daily work.
A FOCUSED STARTING POINT
Practice the qualities
behind your movement.
Hip mobility
Explore comfortable hip movement with supported options and a range you can control.
Trunk control and rotation
Practice moving the limbs, turning the upper body and changing support with short, clear cues.
A habit you can follow
Know the next session, record your practice and compare your own notes after 30 days.
DESIGNED TO BE USED
Watch the movement.
Keep the cue close.
The browser guide and printable cards keep the important cues at hand. Each exercise includes a brief purpose and its connection to movement in jiu-jitsu.
VISUAL
Ten real-motion GIFs, video controls and four-frame reference cards with short instructions.
SIMPLE
Silent demonstrations and two guided sessions. Movement is visible during preparation.
30 DAYS
A weekly plan, calendar, tracker and two personal check-ins, with later options clearly labeled.
INCLUDED ENGLISH EBOOK BONUS
The Science of the Sweep
Understand how hips, core control and usable mobility connect to positions in jiu-jitsu.
Volume 1 is an 18-page reading companion, revised from Ciencia da Raspada. Explore balance, leverage and timing, with coached position studies, troubleshooting, an observation sheet and linked references.
Download the PDF inside your Hotmart member area. Included with your purchase at no extra charge. This is educational reading alongside your classes; it does not replace technical coaching.
YOUR BJJ MOBILITY RESET
One purchase.
A clear next step.
- 2 guided sessionsA: 15 minutes · B: 18 minutes 30 seconds
- 10 silent movement demonstrations5 foundation moves + 5 options for after Day 30
- Bonus: The Science of the Sweep18-page English eBook on hips, core, mobility and sweep mechanics
- 24-page member guideSession sheets, dose guidance, calendar, tracker and check-ins
- 10 illustrated movement cardsA downloadable 10-page PDF + individual images
- Animated movement guide10 GIFs, video controls and session / phase selection
- Brief benefits and BJJ connectionsA clear purpose for each movement, with easier options
A mobility and movement-control starter for adults who can exercise comfortably. Use it alongside your classes; technical skills still need practice on the mat.
START YOUR 30-DAY PLAN
$14.90 USD
One payment. No subscription.
After-Day-30 options are included.
Access through your Hotmart member account after payment approval. Videos stream in the member area. Download the animated companion, member guide, visual cards and bonus eBook. The companion works offline after you extract the ZIP and open the HTML in a browser.
Check the final amount, any applicable taxes and the refund period shown at checkout before paying.
BEFORE YOU START
A few useful answers.
Is this suitable if I am new to BJJ or returning?
It is intended for adults who can exercise comfortably, including beginners and returning recreational practitioners. Start with the foundation, hand support and small ranges. One set is acceptable while learning. You do not need to finish this program before joining a class.
Do I need to train every day?
No. The first-month plan has three full practices a week, on non-consecutive days. The calendar includes rest. If you miss a session, resume the plan without doubling up. Your coach’s class warm-up remains separate.
How much do I do in a session?
A has four exercises; B has five. Two sets is the target. Most foundation cards offer 6-10 controlled repetitions per side. The guided videos use a fixed starting count of 6, with fewer cycles for the multi-step drill. Finish your count and rest; do not copy every loop.
When do I use the later options?
The five more demanding options belong after Day 30 and remain optional. A month on the calendar is not an automatic readiness test: the smaller movements should feel comfortable and controlled. Replace one movement and keep practice manageable.
How do the videos and GIFs work?
All 12 course videos are silent: 10 demonstrations and 2 guided sessions. The guided sessions show movement during preparation, with English cues and timers. The downloadable browser companion has 10 GIFs and playback controls. Extract its ZIP and open the HTML in a browser. A and B stream as full lessons in Hotmart; they are not embedded in the companion. PDFs remain static. Turn your phone sideways or use fullscreen when helpful.
What is the eBook bonus?
The Science of the Sweep - Volume 1 is an 18-page English PDF included with your purchase. It explains balance, leverage, hip position, core control and usable mobility, with position studies to discuss with your coach. Download it from the bonus lesson in the first module. It adds reading, not extra workouts or videos.
Does this teach BJJ techniques or treat pain?
This is general mobility, balance and movement-control education. It does not teach submissions, escapes or takedowns, and it is not injury rehabilitation or a complete strength program. Seek individual guidance for pain, injury or return after injury.
What should I expect after 30 days?
A clear record of your practice and a chance to compare your own comfort, support and steadiness. Changes vary. No specific physical result or faster technical progress is guaranteed.
Where can I check access and refund conditions?
Review the current conditions in the Hotmart checkout before paying. After purchase, use your order confirmation and Hotmart support for access or refund questions.
Want a suggested starting point? Answer three short questions. No email required.
MAKE ROOM FOR CONSISTENCY.
Your next step can
be a small one.
Start a clear mobility and movement-control plan around the sport you enjoy.
Get the 30-Day Reset — $14.90One payment · Access after payment approval