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Hey Maxrip,

You’re probably across this but anyway, I find these mobility drills helpful.

Not saying that they are the cure; just when I keep doing something like this a few times I week, back and hips feel much better. Realistically I pick about 3 or 4 of the drills that I like and stick to those.

https://forums.t-nation.com/t/defranco-agile-8/283222

https://m.youtube.com/watch?v=4BOTvaRaDjI

UpsNdowns wrote: ↑Mon Feb 12, 2024 9:21 am Hey Maxrip,

You’re probably across this but anyway, I find these mobility drills helpful.

Not saying that they are the cure; just when I keep doing something like this a few times I week, back and hips feel much better. Realistically I pick about 3 or 4 of the drills that I like and stick to those.

https://forums.t-nation.com/t/defranco-agile-8/283222

https://m.youtube.com/watch?v=4BOTvaRaDjI

Thanks mate. I used to use agile 8 back in the day and it worked pretty well. I actually do mobility work during my rest periods focused on hip and groin mobility. My hip mobility is probably the best it has ever been, but I usually find that can lead to more pain as I am naturally an inflexible person.

I just returned to work after an extended period off and did 11 days out on the road in full gear (duty belt and vest) and it's caused some major issues through that area. I definitely need to add more work like that in, so I will probably pick some videos like that and rotate them pre and post training.

13/2/24

BJJ No GI

Muay thai (I had to leave 15 mins early so only 1 round of sparring)

Copy, The thigh holster used to reek havoc on my hips, don’t use it any more.

14/2/24

AM (Early)
BJJ No gi

PM
MMA Closed guard and clamp

15/2/24

BJJ GI

Muay Thai sparring
1 round pad work
100 situps
200 skip knees

16/2/24

Strength Session 2
x3 rounds
1 Arm KB Snatch x10es 16kg
Sandbag lunge 38kg x5 es
2 rounds
1 Arm KB clean press 16kg x5 es
Weighted Pullup 5kg x5

Clubell inside circle x 10 es 15lb
Clubell outside circle x1 es 15lb

3 rounds
38kg Sandbag bear hug carry approx 50m

20/2/24

Strength Session 3

Sandbag shoulder 150lb 2x4 (2 each side)
Sandbag bear hug squat 150lb 3x5

2 rounds
Ring dips BW x6
Pullup x10

Clubell outside circle 2x10 es 15lb

3 rounds
Farmers carry 24kg

20/2/24

Bjj No gi

Muay thai

22/2/24

Bjj Gi

Feeling beat up so no real rolling, just technique work.

23/2/24

Strength Session 4

1 Arm KB Snatch 3x5 24kg
Sandbag bear hug lunge 2x3 es 70kg

1 Arm KB CLean and Press 3x5 24kg
Weighted Pullup 3x5 10kg

! Atm Clubell Shield cast 15lb 4x5 es