BJJ Six Pack

Rotate wrists slowly in both directions for 30 sec each. Spread and close fingers wide 20 times. Finish with gentle finger stretches — pull each finger back carefully.

10 slow hip circles each direction standing. Then get on the floor and shrimp (lateral hip escape) down and back — 2 lengths of the room.

Lie on back, arms pointing up, knees bent at 90° in the air. Slowly lower opposite arm and leg toward the floor — don't let your lower back arch. Return and switch sides. Move slowly and deliberately.

Lie flat, press lower back into the floor, raise arms overhead and legs a few inches off the ground. Hold the position. If too hard, bend your knees or raise your legs higher. Work toward 30 sec without breaking form.

Sit on the floor, knees bent, lean back 45°. Hold one 10 lb dumbbell with both hands. Rotate side to side, tapping the dumbbell to the floor each rep. Keep feet down if needed — elevate them for more challenge.

Lie flat on your back, hands under your hips for support. Keep legs straight and raise them up to 90°, then lower slowly without letting them touch the floor. The slower the lower, the harder it works. Bend knees if needed.

Forearms and toes on the floor, body in a straight line from head to heels. Squeeze your abs, glutes, and quads all at once. Don't let your hips sag or rise. Breathe steadily. Work toward 60 sec over time.

Lie on back, hands lightly behind head. Bring one knee in while rotating your opposite elbow toward it. Extend the other leg out low. Alternate sides in a slow, controlled pedaling motion. Don't pull on your neck.

Lie back holding both dumbbells pressed straight overhead, arms locked. Perform a full sit-up while keeping the dumbbells overhead the entire time. Lower back down slowly with control.

Hold both 10 lb dumbbells using only your fingers and thumb (pinch grip — don't wrap your palm). Walk slowly for 30 seconds, wrists neutral. Rest 30 sec between sets.

Sit on a chair, rest forearm on thigh. Hold one dumbbell palm-up, curl the wrist up 15 reps. Flip palm-down for 15 reverse curls. Switch hands. Rest 45 sec between sets.

Loop a hand towel through the dumbbell handle. Grip only the towel and hold it at your side for 30 seconds. Switch hands. Rest 30 sec between sets.

Hold one 10 lb dumbbell in one hand at your side. Walk slowly, keeping your torso completely upright — don't lean toward the weight at all. Your obliques are working the whole time. Switch sides.

Alternate between: Bridge (lie on back, drive hips up explosively, lower slowly) and Shrimp/Hip Escape (push hips out laterally on your side). Do 2–3 of each, keep moving the full 30 sec.

Start standing. Drop your hips back and down into a sprawl position (hips flat to the floor, legs shot back). Then quickly push back up to a squat or standing base position. That's one rep. Stay explosive on the way down, controlled on the way up.

Child's pose for 60 seconds — sit back on heels, arms stretched forward, breathe into your lower back. Then lie flat and do a supine spinal twist each side, 30 sec each.

Extend arm out, pull fingers gently back for 30 sec. Then press back of hand down for 30 sec. Repeat other side. Finish by massaging each finger and knuckle 30 sec per hand.