Most mobility work has nothing to do with jiu-jitsu.
Generic stretches, arbitrary movement patterns, exercises borrowed from yoga or physical therapy with no connection to how you actually move when you train.
You do them because someone said you should. You feel slightly better for a day, but then you're tight again by the next session.
The Martial Move Mobility System™ was built to solve that problem.
The system is organized around six foundational BJJ positions, not arbitrary patterns, but the actual positions your body needs to move through efficiently on the mat.
Supine > Seated > Shin Box > Prone > Half Kneeling > Standing
Each position becomes the platform for a complete head-to-toe mobility session that improves your movement in the exact context jiu-jitsu demands it.
This week on the Order & Progress YouTube channel I published a full Martial Move session. A 35-minute workout built entirely around the half kneeling position, also known as combat base.
WHY HALF KNEELING OR COMBAT BASE?
Combat base is one of the most commonly used positions in jiu-jitsu. You pass through it in transitions, you initiate passes there, you use it to stand up safely and efficiently.
Most grapplers spend significant time in this position without ever having trained their mobility from it deliberately.
The half kneeling position is also one of the most productive platforms for mobility work because of what it demands from the body.
The down knee hip is in extension, which stretches the hip flexor and challenges the glute. The up foot is in hip flexion, creating a stable asymmetrical base.
The spine is in a neutral position that allows full rotation and lateral flexion without compensation. Every mobility drill performed from here is directly training the ranges your body needs in this position on the mat.
THE FULL BJJ MOBILITY WORKOUT
The workout moves head to toe, starting with 360-degree breathing to prepare the nervous system and open space in the body, then progressing through neck CAR and shoulder CARs, wrist and elbow mobility, hip openers, and spinal rotations. It closes with technical stand-up transitions, a ground to stand flow, and a cooldown breathing sequence.
If you've read the Six Components of Joint Resilience, you'll recognize exactly which components each drill is targeting.
The breathing work addresses joint position and joint health. The CARs develop joint control and relative motion. The dynamic drills build tissue integrity. The transitions integrate everything into real movement patterns.
This is what the system looks like in practice.
FINAL THOUGHTS
The session is 37 minutes.
Use it as a warm-up before training, as an active recovery session on a rest day, or as a standalone mobility practice on a weekend morning to start the day.
At 41 years old, I've found that workouts like this are exactly what I need to break up hard sparring in the gym and taxing resistance workouts in the weight room.
I always feel amazing after, and know I should be adding more of these.
WHENEVER YOU’RE READY, THERE ARE 4 WAYS I CAN HELP YOU:
1. Start improving your BJJ strength with this minimalist strength program, Essential Kettlebell Strength.
2. Fortify your body for BJJ with this free course on BJJ Resilience.
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4. Apply for online coaching here.
