Building Workouts For BJJ by Charles Allan Price

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So, What Exactly Do You Get?

PART 1

• INTRO


• HOW TO STRUCTURE YOUR WORKOUTS


• HOW TO MEASURE THE INTENSITY OF YOUR WORKOUT

WARM UP

• WARM UP SPINE ROTATION


• SUPINE ROTATION


• STANDING CABLE ROW


• SIDE BEND WARM UP


• SIDE BEND KETTLEBELLS


• WINDMILLS


• HAMSTRING ISOS


• SINGLE LEG HAMSTRING BRIDGE


• SLIDER


• KICKSTAND HINGE


• SHORT STANCE SPLIT SQUAT


• PLYOMETRICS


• POGO VARIATIONS

PART 2

LOWER BODY

• SQUAT PATTERN


• SQUAT VARIATION


• ZERT TO SQUAT


• DEADLIFT


• KICKSTAND HINGE

PART 3

UPPER BODY

• UPPERBODY WARM UP


• AB WHEEL


• GARHAMMER RAISE


• HANGING KNEE RAISE


• BENCH PRESS


• DUMBBELL BENCH PRESS


• HORIZONTAL ROW


• INVERTED ROW


• PULL UPS


• DIPS


• VERTICAL PUSHING


• SINGLE LEG VARIATIONS


• RAISED SINGLE LEG VARIATIONS


• ROMANIAN DEADLIFT


• SINGLE LEG DEADLIFT

PART 4

ARMS

• WHY YOU SHOULND'T SKIP ARMS


• HOW TO TRAIN ARMS DIRECTLY


• SINGLE ARM LAT PULLDOWN


• BICEP VARIATIONS


• TRICEP VARIATION


• GRIP TRAINING


• OUTRO

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