Monthly Archives: February 2021
Try This Home Dumbbell Workout for Grappling & MMA | Phil Daru – Phil Daru
Warm up –
Hip range of motion – all fours, hip circles 5 each side
Fire hydrant, full ext 3 each side
Face down – swimmers – 5 to 10
Book opener – down on hip, open chest – 5 each side
Hindu squats – 5 to 10
Lunge with coil – hands together, one elbow up – 3 to 5 each side
Side lunge, rotate over knee side – 3 to 5 each side
15 to 20 percent of your bodyweight per hand
30 to 40 percent of your bodyweight total
25 lbs to 35 lbs at 180
8 reps per exercise, 3 exercises
Squat to Arnold Press
RDL Drag Row
Step back lunge with cross body hammer curl
To begin: 5 minutes cycle those three
Next – two rounds – 5 minutes, 2.5 minute rest, 5 minutes
Last – three rounds – 5 minutes, 2.5 minute rest, 5 minutes, 2.5 minute rest, 5 minutes
After that, up the weight
No Gi Double leg takedown (Lachlan Giles) – Absolute MMA St Kilda – Melbourne
Home Bodyweight Workout to Get Shredded & Burn Fat | Phil Daru – Phil Daru
Foam roll glutes – 10 rolls per side
Foam roll hamstrings – 10 rolls per side?
Foam roll quads – 10 rolls per side?
Foam roll aductor
Cross arms, foam roll spine erectors – small of back to mid back
Dynamic stretches –
Deep lunge, touch elbow to ground, then reach same arm straight up to the sky – 5 each side
Roll back v sit through – 5
Mountain climbers – he does like “Everest climbers” – 5 each side
Groiners = like mtn climbers, but both feet at a time, like jumping to a bottom squat – 5
Controlled sit outs – 5 each side
Dive bomber pushup to squat – 30 seconds work/30 seconds rest x 5
Rest 2 minutes
Front lunge, back lunge, side lunge. 30/30 x 5 each side?
Rest 2 minutes
Side plank with bird dogs – 30/30 x 5 each side
Xande Ribiero Style Arm Bar (Lachlan Giles)- Absolute MMA St Kilda – Melbourne
The BEST Rotational Kettlebell Exercise You Can Do – The Countered Sling Shot – Mike Salemi
COMPLETE Home Kettlebell Leg Workout | Chandler Marchman – Chandler Marchman
~The Workout~
a) Double Kettlebell Clean & Pause Squat (5 reps)
b) Double Kettlebell Front Squat (5 reps)
c) Double Kettlebell Walking Front Lunge (5 reps/leg)
d) Double Kettlebell Swing (5 reps)
e) Sumo Deadlift (5 reps)
f) Farmers Walk (50 ft.)
[Rest 2-3 Minutes Between Rounds – Perform 3 Rounds Total]
The Ultimate Shoulder Workout for Mass (DUMBBELLS ONLY) – musclemonsters
Standing 1-Arm DB Overhead Press – 8 reps, 4 sets, both arms
DB hang clean and press – 10 reps, 4 sets
Facepulls – 15 reps, 4 sets
Chest supported lateral raise – 12 reps, 3 sets
olddudesbjj 