12 Follow Along Workouts 

(Solo Drills)

Each workout is 20-30 minutes, consisting of breath work/warm up exercises, standing movements and ground movements. These movements are based on specific Jiu Jitsu techniques as well as more generalized movements to aid in overall efficiency. Each movements is done for 1 minute with a 10 second rest period.

Partnered Techniques

(100+ Lessons)

For each Follow Along Workout, I provide videos with verbal cues of the partnered version in a separate lesson to display how the solo drills translate to live training.

Breath Work

(10 Lessons)

In addition to the breath work before and after each Follow Along Workout, I included a bonus tutorial diving into specific breathing exercises to help strengthen your diaphragm & start using your breath as a powerful tool to manage emotions and fatigue.

Breathing Tutorial

I will go through multiple breathing exercises to help you strengthen your diaphragm and breathe more efficiently on and off the mats.

Warm Up Exercises

Follow Along warm up exercises to help prevent injuries. These are active stretches and work well before training.

Cool Down Exercises

Follow Along cool down exercises to help prevent injuries. These are static stretches and work well after training.

100 + Solo Drills

Individual movements (with verbal cues) for the main positions used in Jiu Jitsu. Standing; Takedowns, Passing, Defense. Ground; Turtle, Top Closed Guard, Top Mount, Seated Guard, Open Guard, Closed Guard, Half Guard, Bottom Mount.

Standing FLO’s

Combined solo movements from the 3 main standing categories used in Jiu Jitsu - Takedown Movements, Passing Movements, Defensive Movements.

Ground FLO’s

Combined solo movements from the 8 main ground categories used in Jiu Jitsu - Turtle, Top Closed Guard, Top Mount, Seated Guard, Open Guard, Closed Guard Half Guard, Bottom Mount.

Combo FLO’s

Combined solo movements from all positions used in Jiu Jitsu; Standing and Ground movements.