Jiu Jitsu Core Exercise. “North South Pendulum Swing”Here’s an important movement when we’re in the bottom north south position. Being able to pendulum our lower body side to side will help create space to ideally regain our guard. This solo drill will not only help to improve your coordination but serves as a great core workout. If you’re doing it correctly, you’ll feel your body moving in the direction of your feet with each swing. Overemphasize the swing and try to get your feet in line with

Here is an advanced workout that I would do regularly in my home gym! 12 Reps/3 sets. 12 Deficit step up-15lb, 12 Single DB DL-30lb, 12 Heels elevated front squat-15lb,12 Pendulum swing/leg-15lb, 12 Suitcase squat DL-20lb, 12 Plié squat pulse-30lb, 10 Broad jump jack back, 20 Banded squat jumps,10 Broad jump box jump. I have been training for a long time so I would say this is an advanced workout and definitely not one for beginners. I do have a full beginner playlist on my YouTube channel so be

I do love a good leg day! I did a similar workout the day after my vacation so believe me, when I tell you, my legs felt this one! Workout: 12 Pendulum swing-15lb5 Abductor jumps, 12 Pause front squat-25lb, 5 Lunge hop/leg, 12 Deadlifts-20lb, 5 Travelling squat jump, 12 Reverse lunge-12lb, 5 Jumping lunge/leg, 12 Single leg deadlift-20, 3 sets. These are the weight amount that I used, lift within your own abilities. #movedaily #legday #legworkout #LegExercises #fitover50 #fitat50 #womenwholift |

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