Sebastian Brosche · 4 min · 721 words
Previously titled: What is the 10 for 30
This 10 for 30 program has been designed in a really, really cool way. It's 30 videos. Each video is 10 minutes long. And the concepts we move through in the videos are, number one, spine.
The spine is constantly rounded forward. So we lengthen it, we get it moving in rotation, in side bends, and every single day has back bends in it. Because so often we're focused on the strength through the core and the front of the body, what about the back of the body? What about our back core?
And that is such a thing because the spine is a pole, and a pole has 360 degrees, and we quite often forget to take care of the back of it. So not only do we move through all the movements of the spine for spinal health, we also strengthen, work on strengthening the back body every single day. That's spine. Number two is shoulders.
With our shoulders, again, we're constantly rounded forward. This program is designed to open the shoulders up and not only to stretch them, but there's also strengthening between the shoulder blades and in the back, which helps with our posterior muscles. So we move through the number two is the shoulders. The next one that we move through is the hips.
The hips are always tight because even right now I'm sitting as if I'm in a sitting position, right? So the front of the hips tend to be tight. They're always in flexion, and in this program, we do the opposite of that. We really stretch the front of the hips almost every day, just extending and stretching, and side movements too, stretching the outside of the hips.
Outside of the hips tend to be, or quite commonly weak. They just need a little bit of extra help and strength, and that's why they get tight. So we work on strengthening them and stretching them. So that's the hips.
The next that we move through is rotation. Really, really being aware of the rotational movement and adding strength, which is needed not only in jiu-jitsu, but our entire lives because it's quite often that we favor one side of something, right? I'll favor my right side in my jiu-jitsu game, but because of that, it becomes overused. Therefore, my right side gets jammed up.
I can't rotate to the right as much because it's jammed up. It's overused. It's inflated. It's tired.
So this program allows us to balance the right and left side, and that's the beauty of it. We favor both sides, creating balance in the body. And the last one are those hamstrings. Those hamstrings get a special day because they're commonly tight.
They're so commonly tight, again, because those legs are bent. They're bent when we're sitting, when we're driving. Same thing in jiu-jitsu. We close our guard.
They're bent. We're in mount. They're bent. We're in side control.
They're bent. The legs are commonly bent. So let's balance that and get those hamstrings not only stretched, but there's also strengthening in there for the hamstrings. So the concept of this entire program is not just to balance your BJJ, but to also balance your life.
We structured the program in a really, really cool way. It's 30 videos. Each video is 10 minutes long. Video one is spine.
Video two is shoulders. Video three, we move through those hips. Video four is twist, rotational strength. Video five is hamstrings.
After your five days are done, we start the next five days the exact same, but different techniques in the video. You can choose to do every single video over 30 days, done in 30 days. You can choose to do five videos a week, bringing the program to six weeks. And I'll let you decide at the end of every single day the difference.
And I'll let you decide at the end of the 30 days the difference. And it does make a difference. Otherwise I wouldn't spend my time doing this. It's about being that 1% better every day.
And that creates compounding change. So this is a really, really cool program. I'm really excited to bring to you. And this will balance not just your jiu-jitsu, but also your life to make you feel great.
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