Jiu Jitsu Intelligence: The Assessments by Dominick Nusdeu

Make Sure That Your Body Is Ready To Handle The Stresses Of Brazilian Jiu-Jitsu Without Injury With Joint Assessments & Exercises from BJJ Black Belt & Muscle Specialist Dominick Nusdeu

Test your body's integrity and range of motion with assessments that will test your BJJ ability

Increase your functional flexibility for BJJ with stretches and mobility exercises

Make sure that you aren’t at risk for injury in BJJ so that you can train for longer and with more intensity

Learn where your body’s weaknesses are so that you can train without pain  

PHASE 1

INTRO

HOW TO USE THIS SECTION

ANKLE PLANTARFLEXION

ANKLE DORSIFLEXION

KNEE EXTENSION

KNEE FLEXION

HIP FLEXION

HIP INTERNAL ROTATION 90/90

HIP EXTERNAL ROTATION 90/90

FABER

HIP EXTENSION/BRIDGE

PVA

SPINAL LATERAL FLEXION

SPINAL EXTENSION W/ ROTATION

ELBOW FLEXION

ELBOW EXTENSION

WRIST FLEXION

WRIST EXTENSION

SHOULDER ABDUCTION

SHOULDER INTERNAL ROTATION 90/90

SHOULDER EXTERNAL ROTATION 90/90

SHOULDER FLEXION

SHOULDER EXTENSION

SCAPULAR RETRACTION

CERVICAL (NECK) FLEXION/EXTENSION

PHASE 2

INTRO

HOW TO USE THIS SECTIOIN

ONE LEGGED BALANCE

ONE LEGGED REACH

ONE LEGGED ARM REACH

ONE LEGGED HIP ROTATION

SQUAT

ONE LEGGED SQUAT

SPLIT SQUAT (STATIONARY LUNGE)

ROWARD LUNGE

TRUNK (SPINE) ROTATION

HIP HIKE

CERVICAL (NECK) ROTATION

UPWARD ROTATION (OVERHEAD REACH)

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