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Neck

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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. Palm down half head stand
Minimum reps & sets
  • Reps 10 seconds
  • Sets 1
​Target sets & reps
  • Reps 60 seconds
  • Sets 2
1. Head rotations
Minimum reps & sets
  • Reps 20 (10 left/right, 10 up/down)
  • Sets 1
​Target sets & reps
  • Reps 40 (20 left/right, 20 up/down)
  • Sets 2

2. Finger and thumb half headstand
Minimum reps & sets
  • Reps 10 seconds
  • Sets 1
​Target sets & reps
  • Reps 60 seconds
  • Sets 2
2. Head rotations
Minimum reps & sets
  • Reps 20 (10 left/right, 10 up/down)
  • Sets 1
​Target sets & reps
  • Reps 40 (20 left/right, 20 up/down)
  • Sets 2

3. half headstand
Minimum reps & sets
  • Reps 10 seconds
  • Sets 1
​Target sets & reps
  • Reps 60 seconds
  • Sets 2
3. head circles
Minimum reps & sets
  • Reps 20 (10 one way, 10 the other)
  • Sets 1
​Target sets & reps
  • Reps 40 (20 one way, 20 the other)
  • Sets 2

4. Palm down headstand
Minimum reps & sets
  • Reps 10 seconds
  • Sets 1
​Target sets & reps
  • Reps 60 seconds
  • Sets 2
4. head circles
Minimum reps & sets
  • Reps 20 (10 one way, 10 the other)
  • Sets 1
​Target sets & reps
  • Reps 40 (20 one way, 20 the other)
  • Sets 2

5. Finger tip headstand
Minimum reps & sets
  • Reps 10 seconds
  • Sets 1
​Target sets & reps
  • Reps 60 seconds
  • Sets 2
5. Prone head rotations
Minimum reps & sets
  • Reps 20 (10 left/right, 10 up/down)
  • Sets 1
​Target sets & reps
  • Reps 40 (20 left/right, 20 up/down)
  • Sets 2

6. finger & thumb headstand
Minimum reps & sets
  • Reps 10 seconds
  • Sets 1
​Target sets & reps
  • Reps 60 seconds
  • Sets 2
6. Prone head rotations
Minimum reps & sets
  • Reps 20 (10 left/right, 10 up/down)
  • Sets 1
​Target sets & reps
  • Reps 40 (20 left/right, 20 up/down)
  • Sets 2

7. Full headstand
Minimum reps & sets
  • Reps 10 seconds
  • Sets 1
​Target sets & reps
  • Reps 60 seconds
  • Sets 2
7. Prone head circles
Minimum reps & sets
  • Reps 20 (10 one way, 10 the other)
  • Sets 1
​Target sets & reps
  • Reps 40 (20 one way, 20 the other)
  • Sets 2

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