BJJ Core Workout Series

By PJ Nestler

In today's video, Coach PJ shares 3 of his favorite core exercises for bjj Workout .  Each of these exercises will challenge your core in a different way, but its exactly how you're going to need the stabilize or transfer power during jiu jitsu.

BJJ CORE Workout Series

High Plank Sandbag Slide

• Start in the top push up position
• Driving pressure into the ground
• Maintain a straight line from heels to the top of your head
• Lift one arm and slide the bag across the body.
• Alternate back and forth without losing body position.

Hanging Knee Raise

• Use a pull up bar
• Start with your legs out in front, so there is tension on the abs.
• Drive the knees up and hold the top position.
• Bring toes down under control, without allowing the back to sway.
• This also challenges the shoulders and grip strength

Partner Resisted Dead Bug

• One person, lying on their back, knees bent at 90 degrees, arms up.
• Place a stability ball between the knees and hands
• Maintain good body position, while the partner tries to move the ball.
• Tries to move their body or the ball, while they react and resist.
• Challenge the athlete, but make sure they are successful.

Check Out Coach PJ’s 3 Day Video Series for BJJ