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Ready to Roll | Strength + mobility for BJJ

@readytoroll_bjj

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By @coachroxi
» BJJ specific Strength + Mobility programs
» Elevate your jiujitsu
» 7 days FREE - start now 👇

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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 @readytoroll_bjj

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2 months ago

Do you want lifetime access to the guard player program? We start on Monday! Dont miss out, L!nk in B1o 🙌🏼

If you just want to learn more about the new app - comment READY below and ill shoot you over some info 🫶🏽

#bjj #jiujitsu #strength #flexibility by @readytoroll_bjj

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2 years 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 @readytoroll_bjj

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6 days 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 @readytoroll_bjj

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a month ago

Yesterdays middle split session from the extras section in the @readytoroll_bjj app

There is also beginner handstand programs, full body mobility, on demand mobility, additional core, grip and neck training, cardio protocols and so much more

Check out the extras section if you’re on there or try for free for 7 days

If you want the link, comment FREE and I’ll send it over

#splits #mobility #bjj #womenofbjj #bjjwomen by @readytoroll_bjj

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a month ago

Stop avoid in your back because you feel it in exercises. Target it specifically to build strength

This is not an exhaustive list and is not necessarily the reason your back hurts. But it can’t hurt to make it stronger

I’d also highly recommend working on your hip mobility and strength

Oh and stop getting stacked 😭

#bjj #jiujitsu #corestrength #backpain

Bent knee Jefferson curl. Actively trying to round your spine. Add load when you’re ready

Zercher load is a beautiful way to load this movement, little set up, endless loading possibilities

Straight legs to bring the hammies into play

Reverse hyper for lower back targeting. Hold onto a DB between your feet to add load. Or use an actual reverse hyper machine

45 hyper is a nice progression, body weight first. Yes you SHOULD feel this in your back. Lower back pump ftw

Ghd is a slight increase in intensity from the 45 hyper. Add load by holding a plate or a zercher load works well here too

So many ways to rotate your spine but this is a nice one. Band works just fine if you don’t have a cable. You’ll be surprised how heavy you can go when you get stuck in to this one

Add speed like a kb rotation swing (many others to choose from as well) and for something more gentle the broomstick rotation is 🤤

You need to bend sideways. Start on the floor, and progress to feet elevated when you feel ready

Kb side bend are a great place to start, easy to manage load and range

To increase intensity on the 45 hyper - hold onto a DB in your lower hand by @readytoroll_bjj

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a month ago

5-10 mins spare before class? Try these gentle mobility drills before getting into more BJJ specific warm up

As always there are levels to mobility. If you think these are too hard, there are easier options and ways we can scale it to you. If you think these are too easy, we can certainly increase intensity through some specific cues

Save this post and share with your mates before your next class

It’s also worth noting that this is obviously not an exhaustive list! There are SO MANY different drills we can use and adjustments for your body

These won’t hit every pain point for every person but it’s a nice place to start

#bjj #jiujitsu #mobility #womenofbjj #womenwhotrainbjj by @readytoroll_bjj

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a month ago

If you are someone who is happy with your program, repeating the same workouts week after week, applying progressive overload when appropriate and being consistent for months and years… you’re a fkn star

If you struggle with the repetitive nature of sticking to a program, what if I promised you that your results will come SO MUCH FASTER if you do this? You’re already doing the hard part, you’re in the gym. If you could just follow the program imagine how strong you could be!

❤️

#strength #strengthtraining #womenofjiujitsu #womenofbjj #bjjwomen by @readytoroll_bjj

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2 months ago

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2 months ago

You guys remember this post I made a few years ago? What do you think? Is it still accurate? 😂

Tell me yours. Also I have a ‘submissions according to your star sign’ that I think also needs a return to the grid

#bjj #astrology by @readytoroll_bjj

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2 months ago

Treat yourself to the strong, capable body you deserve. 2 sessions a week is all you need

Comment READY below if you would like some info on my online programs
#ladiesofBJJ by @readytoroll_bjj

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2 months ago

Single leg RDL + seated cable row aren’t just “leg day” and “back day.”

🧘 Single Leg RDL builds the hip hinge and single-leg stability that keeps you steady in Warrior 3.
🤼 Seated Cable Row builds the pulling strength and grip control you need in a standing scramble.
🥊 Single-leg balance = the base you need to throw a clean kick without collapsing.

Strength training isn’t separate from yoga, grappling, or striking… it’s the foundation under all of it.

Shout out to @coachroxi and her @readytoroll_bjj program for keeping me going for almost a year now 💪🏾

#SingleLegRDL #SeatedCableRow #FunctionalStrength #WeightTraining #strengthtraining taken in Washington, DC by @readytoroll_bjj

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