Hi everyone,
Coach Ricky here again 👋 I wanted to share a simple and effective Warm-Up & Cool-Down Routine that complements the beginner BJJ + Strength training plan I posted earlier.

These routines support injury prevention, mobility, and better recovery. They’re short but purposeful—perfect before or after any session.

🔹 General Warm-Up (5–10 minutes)
Use this before either BJJ or strength training:
• Light Cardio (3–5 min): Jump rope, brisk walk, jog, or air bike
• Dynamic Mobility:
 • Arm Circles – 10 each way
 • Leg Swings – 10 each leg, front & side
 • Hip Circles – 10 each direction
 • Inchworm to Cobra Stretch – 5 reps
 • World's Greatest Stretch – 3 reps each side

💡 Goal: Increase blood flow, prep joints, and prime movement patterns.

🥋 BJJ-Specific Add-On Warm-Up
• Shrimping – 2× across the mat
• Bridging – 2×10
• Technical Stand-Ups – 2×5 per side
• Hip Escapes – 2× across the mat

💪 Strength Training Add-On Warm-Up
• Bodyweight Squats – 2×10
• Glute Bridges – 2×10
• Scap Push-Ups – 2×10
• Band Pull-Aparts – 2×15
• Core Activation: Dead Bug – 2×10

🔹 Cool-Down Routine (5–8 minutes)
Helps your body reset and reduces next-day soreness:
• Forward Fold – 30 sec
• Seated Spinal Twist – 30 sec/side
• Pigeon Pose or Figure-4 Stretch – 30 sec/side
• Kneeling Quad Stretch – 30 sec/side
• Shoulder Wall Slides – 10 reps
• Box Breathing (4-4-4-4) – 1 min

💡 Tip: Use this time to slow your heart rate, breathe deeply, and reflect on what went well in your session.