MOVE BETTER
The 10-Minute Daily Mobility Routine For Grapplers
Built for No-Gi Jiu-Jitsu • Guard Retention • Recovery • Longevity
GET THE FREE ROUTINE
A simple daily mobility system designed to help you move better on the mats in just 10 minutes a day.
Enter your email below to instantly download the full PDF.
MOST GRAPPLERS DON’T HAVE A FLEXIBILITY PROBLEM
They have a consistency problem.
Most people try to fix stiffness with random stretching.
A few hamstring stretches here.
A butterfly stretch there.
Maybe some foam rolling after training.
But nothing is structured.
Nothing is repeatable.
And nothing actually connects to how you move in jiu-jitsu.
So the same problems stay:
- Hips feel stuck in guard
- Guard retention breaks down under pressure
- Inversions feel heavy and slow
- Recovery after training takes too long
You don’t need more stretching.
YOU NEED A ROUTINE!
This is the exact 10-minute mobility routine I use to prepare my body for modern no-gi jiu-jitsu.
It’s designed to help you:
– Move more freely in guard
– Recover your hips faster under pressure
– Improve transitions and inversions
– Feel less stiff after training
– Build long-term durability on the mats
This is not a rehab program.
This is not general fitness.
This is mobility built specifically for grapplers.
If you actually commit to this for one week, you’ll start to notice changes like:
Your hips feel less “stuck” when you’re sitting in guard.
It becomes easier to bring your knees back into your chest under pressure.
Your guard retention feels less reactive and more controlled.
Transitions between positions start to feel smoother and less forced.
And after training, your body doesn’t feel as locked up as it used to.
This isn’t about becoming more flexible.
It’s about removing the friction between what you want to do… and what your body can actually do.
Everything in this routine is built around one idea:
Move Better → Retain Better → Attack Better
If your body can’t access the positions you need, your technique will always be limited.
Before you improve your guard.
Before you improve your submissions.
You have to improve how you move.
Mikey Rolls is a no-gi jiu-jitsu coach and founder of Most Dope Jiu-Jitsu.
His approach to grappling is built around one core system:
Move Better. Retain Better. Attack Better.
Through mobility, guard retention, and modern no-gi systems, his goal is to help grapplers build games that are efficient, durable, and effective against resistance.
GET THE FREE ROUTINE
Enter your email below to instantly receive:
The full 10-minute mobility routine
Step-by-step instructions
Daily structure for consistency