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Roxi Smith BS | Online BJJ Strength + Mobility Coach

@coachroxi

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- Strength + mobility programs for BJJ
- Practical advice | strength for menopause
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POSTS STORIES REELS TAGGED

29

2

a month ago

I don’t wanna yuck your yum but I’m never gonna not tell you the truth either

I often have clients send me reels/posts and ask about them. And I’m always honest (just ask them hahah)

If you’re wondering if something is true or not and want honest advice, my DMs are always open 🫶

#strength #strengthtrainingforwomen by @coachroxi

365

25

2 months ago

How to work with me 👇

2 main options:
- online programs delivered via my app, complete with instructional videos and tracking capabilities. Literally GUARANTEED to make you stronger, fitter, faster, more flexible and more powerful (for both grapplers and non grapplers). 7 days free, no contracts

VIP 1-1 coaching:
- completely custom written program for you, limited spaces, 12 week minimum commitment. Great if you’re apprehensive about the gym, like to have a little extra support or want a program custom written and tailored for you. Limited spaces available

For info:
- comment QUIZ for the link to the quiz to find your program that suits best
- comment READY if you’ve got questions about which might be better for you personally and I’ll reach out
- comment VIP and I’ll send you the link to the waitlist for for the 1-1 coaching

🫶 by @coachroxi

31

7

2 months ago

The expression of the pancake split is a combination of strength, mobility, flexibility and skill

There is the strength required to pull yourself down and forward

Flexibility of the adductors to allow this to happen

Strength on the outside of the hips is always advantageous in any straddle position

It’s more than a simple fold, it’s the ability to pull your upper body forward and down

It’s a fave of mine that’s for sure. When I first started training flexibility my pancake was not much more than vertical! If I can do it, so can you

It takes consistent practice of drills that will actually yield progress and strength, over time

For anyone on the @readytoroll_bjj online programs there is a full splits program on there, including pancake specific sessions

If you’re ready to get serious about your strength + mobility, comment READY below and I’ll shoot you a message

#mobility #hipmobility #womenofbjj #flexibility #bjjwomen by @coachroxi

148

4

4 days ago

Becoming more functional means we can function in our day to day lives and sport better. So whatever makes you stronger, mobile + fit will do this. Regardless of whether you use DB, KB or barbells

We seem to be getting caught in the weeds
- lift heavy 2-3 x a week
- add some top end cardio 1-2 x a week
- include mobility
- play your sport

That’s all it takes to become more’functional’

Your intensity matters far more than what equipment you choose to use

7 days free online training for another 5 days!

#bjj #jiujitsu #strength #mobility #womenofbjj by @coachroxi

34

3

6 days ago

1. Yes Pilates is good and if you love doing it and the alternative is nothing, please don’t stop
2. Yes something is better than nothing
3. If you have seen a paper to the contrary, please send it to me as I would love to read it
4. I don’t care about being right, I care about providing effective and accessible facts to women so they can make informed decisions about their health

I’m always open to discuss this and as above, if you have found some research to the contrary - please send to me. I’m currently doing systematic review on this topic so I need to read every study published

- I will do another video on what ‘heavy’ means and what the current research states to keep our bones strong and healthy as we age to keep us going what we love, for longer. Love you

#womenofbjj #strengthtraining #pilates #bonehealth by @coachroxi

59

6

10 days ago

Having a sore back after a session isn’t automatically a bad thing.

If you’re always experiencing a sore back after sessions then it might be worth investigating, not for avoidance but for some targeted exercises to help it get stronger

These exercises are not an exhaustive list and there are MANY reasons you might be experiencing back pain

But in my experience, improving strength alongside mobility + control, usually leads to favourable outcomes

If you’d like to learn how to incorporate actual core and back training, comment FREE below for 7 days free online training

#backpain #backpaintreatment #bjj #womenofbjj #mobility by @coachroxi

118

7

18 days ago

Treat your mobility + flexibility training like you would the strength training and watch your results skyrocket

This means training at an intensity to induce adaptation

Recovering from the sessions (this is where the magic happens)

Training both sides of the joint and end range positions

Following a program for a long time and unsubscribing to anyone who says you can achieve a full split in 30 days

‼️for my hypermobile hEDS gang - we approach this differently, I recommend a coach who knows what’s up

If you want help improving your mobility and strength, I have 7 days free online coaching. Comment FREE below

#bjj #jiujitsu #strength #mobility #womenofbjj by @coachroxi

64

6

19 days ago

133

0

a month ago

Keep it simple silly

Flexibility is great, having the strength and control to USE your flexibility is excellent

Compound lifts - probably not as many sets as you’re thinking though

Cardio + plyometrics, again - you don’t need a whole heap of you keep the quality high

If you’d like a 7 day free trial for the @readytoroll_bjj online programs, comment FREE below by @coachroxi

120

10

a month ago

Super simple full body landmine session. One round of the warm up, 2 each of the strength super setting lunge + row and press + rotation. 25 mins total. Could also add some kind of hinge to round it out

1. Long lunge pulse

#strengthtraining #bjjwomen #womenofbjj #jiujitsuwomen #mobility

2. Elephant walk + squat to pike

3. End range hammie crampie bois

4. Hip and shoulder opener

5. Scap pulls

6. Landmine hack squat

7. Curtsy lunge

8. Meadows row

9. LM press

10. LM kneeling rotation

11. Weighted pannies because 🤤 by @coachroxi

119

7

a month ago

Sore lower back? Might just be weak. And weakness is easy to fix

Here are some entry level movements to help strengthen your lower back and get it used to moving in the way it was designed

This list is far from exhaustive, ideally we would add in hip strength + mobility and thoracic strength + mobility

Wanna train with me? 7 days free, comment FREE below

#backpain #bjj #jiujitsu #womenofbjj #coreworkout by @coachroxi

110

5

a month ago