After seeing the success of crossfit conditioning in both mma and jiu jitsu, I've decided to introduce the jiu jitsu community to a little something I like to call..crotchfit. As we all know hip and pelvic movement are the most essential set of physical attributes in the game of jiu jitsu.
This week's exercise is called the 'bootie bump'. It works well combined with positioning drills. Do 7 rounds of positioning drills with 30 seconds of bootie bumping in between.