Mark Wildman – Wildman x O&P BJJ Series P2: Shin box Hip Power

BJJ CLUB SERIES

Shin Box Hip Power

Improve hip mobility, strength, and power for better injury resilience and grappling performance.

• Improve Hip Mobility & Resilience
  Use loaded mobility to improve hip internal and external rotation for a more mobile guard, looser hips, and better movement.
• STRONGER, MORE POWERFUL HIPS & CORE
  Strengthen common jiu-jitsu movement patterns and get strong in all directions for more powerful sweeps, takedowns, and transitions.
• Reduce Pain And Injuries
  Fortify your hips, core, and lower back for less pain and more resilience. Prevent common BJJ injuries to the hips, knees, and low back.

Here are the biggest challenges grapplers face.

• Tight hips restricting movement and optimal application of technique.
• Pain and increased chance of injury from lack of mobility/strength.
• Fear of injury due to unpredictable and dynamic training environment.
• Lost time from complicated and extensive mobility and strength training.
• Lack of an effective program to resolve mobility, injury prevention, and performance needs.

Introducing SHIN BOX HIP POWER

Order & Progress partnered with world-class club expert, Mark Wildman, to bring you the best Club Training program for BJJ in the world.

This program is designed to:

• Build functional hip mobility for freedom of movement and better grappling.
• Strengthen hips and spine in all directions for injury resilience.
• Decrease pain from improved range of motion and better movement.
• Save time by delivering mobility, strength, and resilience together in short, effective workouts.
• Provide an easy-to-follow plan that can be used for years.

The Shin Box is a powerful position that offers serious benefits to the grappler. Not only does it improve hip internal and external rotation (aka better hip mobility) but the Shin Box is an actual position used in jiu-jitsu.

The Shin Box pattern is used in positions like the Omoplata and S-Mount, to come up for sweeps and takedowns, and even to attack the legs in Single Leg X or Ashi Garami.

By loading this position with the clubbell we can deepen and further improve hip mobility, strengthen these positions and transitions on the mat, and reduce our overall chances of injury.

The genius of this program is that you will develop functional strength and mobility, while at the same time reinforcing BJJ positions for better grappling performance.

By the time you finish all 3 levels you will have newfound hip and core strength, more mobile and durable joints, and better mat movement – adding to your BJJ resilience and longevity.

What You’ll Learn In Shin box Hip Power

01 | LEVEL 1 – INSTRUCTION
You will start with foundational movements to immediately improve hip mobility without demanding more than you’re ready for.

• Basic Deep Squat Patterns
• Basic Loaded Shin Box Patterns
• Basic Upper Body Loaded Mobility Patterns
• These movements set the foundation for moves later in the program.
• You will always return to these movements no matter what your experience level.

02 | Level 2 – Instruction

• In level 2 you will build on the fundamental movements, increasing the complexity and demand while building strength, resilience, and mobility. Including:
• More Advanced Hip Mobility Drills
• Dynamic Loaded Shin Box Patterns
• These moves build upon level one and prepare you for level three.
• You will develop strength, mobility, and resilience as your understanding and efficiency improves.

03 | LEVEL 3 – Instruction

• Level 3 builds on all of the previous movements to culminate in a multi-move loaded mobility sequence. This level also includes:
• Advanced Hip Mobility Drills
• Alternating movements to challenge each side of the body
• Complete upper and lower body loaded mobility sequences

04 | WARMUP / COOL DOWNS

• Included are both warmup and cooldown follow-along videos, preparing each necessary joint and main muscle group for the work ahead.
• The warmup is 8-minute guided, follow-along sequence to prep the body.
• The cooldown is also a 10-minute guided, follow-along sequence to return the body to a recovery state.

05 | TIMER VIDEOS

• Also included are timed videos demonstrating each technique to follow along for your workout.
• These videos do not include any instructions, but are to be used after you learn each movement, and are ready to work out.
• Simply start the video and do the movement for the time set on the screen.

06 | PDF DOCUMENTATION

• Included is a PDF with the complete program to follow week by week.
• You will have a place to input your weights and workload to record your progress.
• You can continue to repeat this program as many times as necessary while continuing to make progress each time.

More courses from the same author: Mark Wildman