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Hip drive

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Strength

Strength exercise for this movement pattern

Mobility

Don't skip the mobility exercise after each strength set

A note on the minimum & target sets and reps

Minimum: this is the minimum number of reps and sets you need to perform before moving up to the next level. If you can't complete this many reps and sets WITH GOOD FORM, move back down a level. 

Target: Before you move up to the next level you need to complete the target reps and sets WITH GOOD FORM for two consecutive workouts. It can be exciting to rush ahead, although consistency is important, not how quickly you progress.


1. hip hinges
Minimum reps & sets
  • Reps 10
  • Sets 2
​Target sets & reps
  • Reps 10
  • Sets 5
1. kneeling hip flexor
Minimum reps & sets
  • Reps 10 seconds each side
  • Sets 2
​Target sets & reps
  • Reps 30 seconds each side
  • Sets 5

2. two hand towel swing 25% bodyweight
Minimum reps & sets
  • Reps 2
  • Sets 2
​Target sets & reps
  • Reps 5
  • Sets 5
2. Standing hip flexor
Minimum reps & sets
  • Reps 10 seconds each side
  • Sets 2
​Target sets & reps
  • Reps 30 seconds each side
  • Sets 5

3. two hand swing with kettlebell 25% of bodyweight
Minimum reps & sets
  • Reps 2
  • Sets 2
​Target sets & reps
  • Reps 5
  • Sets 5
3. standing hip flexor with twist
Minimum reps & sets
  • Reps 10 seconds each side
  • Sets 2
​Target sets & reps
  • Reps 30 seconds each side
  • Sets 5

4. ​two hand swing with kettlebell 37.5% of bodyweight
Minimum reps & sets
  • Reps 2
  • Sets 2
​Target sets & reps
  • Reps 5
  • Sets 5
4. knee down sofa stretch
Minimum reps & sets
  • Reps 10 seconds each side
  • Sets 2
​Target sets & reps
  • Reps 30 seconds each side
  • Sets 5

5. two hand swing with kettlebell 50% of bodyweight
Minimum reps & sets
  • Reps 4
  • Sets 2
​Target reps & sets
  • Reps 20
  • Sets 3
5. sofa stretch
Minimum reps & sets
  • Reps 10 seconds each side
  • Sets 2
​Target sets & reps
  • Reps 30 seconds each side
  • Sets 5

6. one hand swing with kettlebell 37.5% of bodyweight
Minimum reps & sets
  • Reps 2
  • Sets 2
​Target sets & reps
  • Reps 5
  • Sets 5
6. sofa stretch
Minimum reps & sets
  • Reps 10 seconds each side
  • Sets 2
​Target sets & reps
  • Reps 30 seconds each side
  • Sets 5

7. one hand swing with kettlebell 50% of bodyweight
Minimum reps & sets
  • Reps 2
  • Sets 2
​Target sets & reps
  • Reps 5
  • Sets 5
7. sofa stretch
Minimum reps & sets
  • Reps 10 seconds each side
  • Sets 2
​Target sets & reps
  • Reps 30 seconds each side
  • Sets 5

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