The Process

The Modules Are Progressive or Choose Individually

  • 1

    Welcome To The MMX FlagShip JiuJitsu Exercise Process

    • A Message From The Founder Dominick Nusdeu

  • 2

    The Vision

    • The Goal Of This Whole Process & Why I Put It Together.

  • 3

    SARS Screen /Full Body "System" Checkpoint....Done Everyday Before Training

    • SARS Screen/"System" Checkpoint

  • 4

    Phase 1

    • Introduction Video

    • How To Use This Section

    • ANKLE

    • PlantarFlexion/DorsiFlexion/Inversion/ Eversion

    • KNEE

    • Knee Extension/Flexion

    • HIP

    • Hip Flexion/ Hip Extension/ Hip Internal Rotation 90/90/ Hip External Rotation 90/90/Hip Circumduction/Hip Abduction/ Hip Adduction

    • TRUNK/SPINE

    • Spinal Flexion/Spinal Extension/ PVA/ Spinal Lateral Flexion

    • ELBOWS

    • Elbow Flexion/Elbow Extension

    • SHOULDERS

    • Shoulder Internal Rotation 90/90/Shoulder External Rotation 90/90

    • CERVICAL/NECK

    • Cervical Flexion/Cervical Extension

  • 5

    Phase 2

    • Introduction Video

    • How To Use This Section

    • Bridge

    • Hip Escape

    • "Butt Scoot"

    • Bridge to 4's

    • Technical StandUp

    • Guard Hip Rotations

    • "Leg Scissor" Wall Guard Recovery Drill

    • "Inversion Shoulder Roll"

    • Bridge to 4's to Shoulder Roll

  • 6

    Phase 3

    • Introduction Video

    • How To Use This Section

    • Sit Out

    • Rolls

    • Stand up From Turtle

    • Stand Up From Closed Guard

    • Guard Passing Foot Work

    • "TakeDown" Drills

    • "Down Block w/ Sprawl"

  • 7

    Spinal Health...."Core" Trunk/Spine Section

    • Introduction Video

    • How To Use This Section

    • Anterior Pelvic Tilt

    • Posterior Pelvic Tilt

    • Spinal Flexion "Crunch" (Knees to Elbows)

    • Plank (Pull Knees to Elbows & Elbows to Knees)

    • Reverse Crunch

    • PVA

    • Spinal Extension on Knees From a Flexed Position

    • Spinal Extension (Prone)

    • Seated Trunk Rotation

    • Lateral Spinal Flexion

    • Cervical/Neck Tripod Rolls (Flexion/Extension/Rotation)

  • 8

    Module 1...Joint by Joint Range of Motion Self Assessment ..."The JiuJitsu "23"

    • Introduction Video

    • How To Use This Section

    • Ankle Plantar Flexion (Straight Leg & Bent Knee)

    • Ankle Dorsi Flexion

    • Knee Flexion w/ Hip Flexion

    • Knee Extension w/ Hip Flexion

    • Hip Flexion (Straight Leg & Bent Knee To Chest)

    • Hip Internal Rotation 90/90

    • Hip External Rotation 90/90

    • FABER

    • Hip Extension/Bridge

    • PVA

    • Spinal Lateral Flexion

    • Spinal Extension w/ Rotation

    • Elbow Flexion

    • Elbow Extension

    • Wrist Flexion

    • Shoulder Abduction

    • Wrist Extension

    • Shoulder Internal Rotation 90/90

    • Shoulder External Rotation 90/90

    • Shoulder Flexion

    • Shoulder Extension

    • Scapular Retraction

    • Cervical Flexion/Extension

  • 9

    Module 2.....Systems Based Kinematic Configurations...."The "39" Prime

    • Introduction Video

    • How To Use This Section

    • Ankle Plantar Flexion/ Knee Flexion/ Hip Extension (Supine)

    • Ankle DorsiFlexion/ Knee Extension/ Hip Flexion

    • Ankle DorsiFlexion/ Knee Flexion/ Hip Flexion 90/90

    • Hip Abduction/ SideBend (Spine)

    • Hip Adduction/ SideBend (Spine)

    • Hip Internal Rotation Straight Leg/ Trunk Rotation

    • Hip External Rotation Straight Leg/ Trunk Rotation

    • Hip Internal Rotation 90/90/ SideBend (Spine)

    • Hip External Rotation 90/90/ SideBend (Spine)

    • PVA(Pelvis/Spine)/ Trunk Rotation

    • Spinal Flexion/ Hip Flexion/Ankle DorsiFlexion

    • Wrist Flexion/Elbow Flexion/ Shoulder Flexion

    • Wrist Extension/ Elbow Extension/ Shoulder Extension (Prone)

    • Shoulder Abduction/ SideBend (Spine)

    • Shoulder Abduction/ Scapular Elevation/ Scapular Depression/ SideBend

    • Shoulder Internal Rotation Straight Arm/ Trunk Rotation

    • Shoulder Internal Rotation Straight Arm/ Scapular Protraction/ Trunk Rotation

    • Shoulder External Rotation Straight Arm/ Trunk Rotation

    • Shoulder External Rotation Straight Arm/ Scapular Retraction/ Trunk Rotation

    • Shoulder Internal Rotation 90/90/ Trunk Flexion

    • Shoulder External Rotation 90/90/Trunk Extension

    • Trunk Flexion/Spinal Rotation

    • Cervical Flexion/ Spinal Flexion

    • Cervical Flexion/ Spinal Flexion/ Spinal Rotation

    • Ankle PlantarFlexion/ Knee Flexion/ Hip Extension (Prone)

    • Ankle DorsiFlexion/ Knee Flexion/ Hip Extension (Supine)

    • Ankle DorsiFlexion/ Knee Flexion / Hip Extension(Prone)

    • DorsiFlexion/Knee Extension/Hip Extension(Straight Leg) (Prone)

    • Hip Internal Rotation @90/ Spinal Extension/ Spinal Rotation

    • Hip External Rotation @90/ Spinal Extension/ Spinal Rotation (Prone)

    • Hip Internal Rotation @90/ SideBend (Spine)

    • Hip External Rotation@90/ SideBend (Spine)

    • Hip Extension/ Spinal Extension

    • Hip Extension/ Spinal Extension/ Shoulder Extension (Prone)

    • Hip Extension/ Spinal Extension/ Shoulder Extension/ Cervical Extension (Prone)

    • Spinal Extension/ Spinal Rotation (Prone)

    • Cervical(Neck) Extension/ Spinal Extension

    • Cervical (Neck)Extension/ Spinal Extension/ Spinal Rotation (Prone)

    • Spinal Extension/ SideBend (Spine) (Prone)

  • 10

    Module 3...MultiJoint Self Assessment Movement Screen..................................."12 Dynamic Jiu Jitsu Excursions"

    • Introduction Video

    • How To Use This Section

    • One Leg Balance

    • One Leg Reach

    • One Leg Arm Reach

    • One Leg Rotation (All Directions)

    • Squat

    • One Legged Squat

    • Stationary Lunge

    • Forward Lunge

    • Trunk Rotation

    • Hip Hike

    • Cervical Rotation

    • Upward Rotation OverHead Reach

  • 11

    Module 4...JiuJitsu Positional Strength/Endurance Assessment..........................."The JiuJitsu '27'

    • Introduction Video

    • How To Use This Section

    • (Ankle) Heel Raises

    • (Ankle) DorsiFlexion

    • Knee Flexion

    • Knee Extension

    • Hip Flexion

    • Hip Internal Rotation 90/90

    • Hip External Rotation 90/90

    • PVA(Pelvis/Spine)

    • Spinal Lateral Flexion (SideBend)

    • Elbow Flexion

    • Elbow Extension

    • Wrist Flexion

    • Wrist Extension

    • Shoulder Abduction

    • Shoulder Internal Rotation 90/90

    • Shoulder External Rotation 90/90

    • Shoulder Flexion

    • Cervical(Neck) Flexion

    • Cervical (Neck) Extension

    • Bridge (Hip/Knee/Spine)

    • Shoulder Extension

    • Spinal Flexion

    • Spinal Extension

    • Spinal Extension w/ Rotation

    • Anterior Pelvic Tilt (Pelvis/Spine)

    • Posterior Pelvic Tilt (Pelvis/Spine)

    • Reverse Crunch (Spinal Flexion/Pelvis on Trunk)

  • 12

    Module 5...JiuJitsu Specific MoveMents/Positions/Configurations ..."The Foundational "46"

    • Introduction Video

    • How To Use This Section

    • Ankle DorsiFlexion (Defense For Straight Ankle Lock)

    • Ankle PlantarFlexion (Push Off For TakeDowns)

    • Ankle Inversion (Ankle/Foot Health)

    • Ankle Eversion (Ankle/Joint Health)

    • Toe Extension (Hooks/DeLa Riva)

    • Toe Flexion (Foot Health/ Push Off For TakeDowns)

    • One Leg Standing "Balance" (60 Seconds Each) (Take Down/Sweep Defense )

    • Knee Extension (Knee Health/PushOff)

    • Knee Extension w/ Hip Flexion... Vice/Versa (X guard)

    • Knee Flexion (Knee Health) (Knee Bar Defense)

    • Knee Flexion w/ Hip Flexion (Knee to Chest) (Knee Shield)

    • Knee Flexion w/ Hip Flexion & DorsiFlexion (Knee Shield & DeLa Riva Guard)

    • Kneeling Lunge Position (Knee Up Pass)

    • Knee to Chest (Knee Shield)

    • Hip Flexion (Hip/Spine Health....Numerous Positions)

    • Hip Extension (Hip/Spine Health....Numerous Positions)

    • Hip Internal Rotation 90/90....Circumduction (Lasso Guard/Guard Recovery)

    • Hip External Rotation 90/90....Circumduction (Lasso Guard/Guard Recovery)

    • Hip External Rotation (S Mount)

    • Hip Adduction (Closed Guard)

    • Spinal Lateral Flexion...SideBend (Escapes) (Back/Spine Health)

    • Spinal Extension (Posture/Back/Spine Health)

    • PVA (Guard Recovery/Back/Spine Health)

    • Standing Pelvic Rotation (Back/Spine Health)

    • Trunk Rotation (Back/Spine Health)

    • Shoulder Extension (Row) (Collar Grabs/Drags)

    • Scapular Retraction (Chokes)

    • Shoulder Internal Rotation 90/90 (Kimura Position/Americana Defense)

    • Shoulder External Rotation 90/90 (Americana Position/Kimura Defense)

    • Elbow Extension (Elbow Health) (Framing)

    • Elbow Flexion (Elbow Health) (Arm Bar Defense)

    • Eccentric Elbow Flexion (Arm Bar Defense)

    • Finger Flexion (Grip)

    • Cervical Extension (Neck Health/Defend SnapDown/Guard Posture)

    • DeadLift Pull (Spine/Back Health) (Posture)

    • Squat (Guard Passing) (Lower Extremity "Strength/Endurance/Mobility)

    • Single Leg Squat (Take Down/Sweep Defense ) (Lower Extremity Strength/Endurance/Mobility)

    • Hip Escape

    • Sit Out

    • Spinal Flexion

    • Sit Up/Stand Up (TakeDown/Sit Up Guard)

    • Forward Lunge (TakeDown/Shot)

    • Stationary Lunge (Guard Passing) (Lower Extremity "Strength/Endurance/Mobility)

    • Bridge (Mount Escape) (CrossSide Escape) (Lower Extremity Strength/Endurance)

    • Rolling on Neck Shoulders (Mobility) (Guard Recovery)

    • Invert/ UpSide Down (Guard Recovery)

  • 13

    Ankle/Foot

    • JiuJitsu "Strength" Exercise Section Introduction Video

    • How To Use This Section

    • Heel Raises...Mio (Concentric)

    • DorsiFlexion.........................Mio/Iso/Plio....Concentric/Isometric/Eccentric

  • 14

    Knee

    • Knee Extension....Mio/Iso/Plio

    • Knee Flexion....Mio/Iso/Plio

  • 15

    Lower Extremity Full Body

    • Forward Lunge...........................................................Mio/Iso/Plio.....Endurance/Explosion

    • Stationary Lunge...Mio/Iso/Plio

    • DeadLift(Pull)...Mio/Iso

    • Bridge...Mio...Explosion

  • 16

    Hip

    • Hip Adduction...Mio/Iso/Plio

    • Hip Abduction...Mio/Iso/Plio

  • 17

    Upper Extremity Full Body

    • Row...Mio/Iso/Plio

    • Machine Press...Mio.....Explosion

    • Shoulder Internal Rotation 90/90..Mio/Iso/.Plio

    • Shoulder External Rotation 90/90..Mio/Iso/Plio

    • Elbow Flexion...Mio/Iso/Plio

    • Elbow Extension...Mio/Iso/Plio

    • Wrist Flexion...Mio/Iso/Plio

    • Wrist Extension...Mio/Iso/Plio

  • 18

    Trunk/Spine /Cervical(Neck)

    • Crunch(Spinal Flexion)...Mio/Iso/Plio

    • Spinal Extension....Mio/Iso/Plio

    • Lateral Spinal Flexion(SideBend)....Mio

    • Cervical Flexion...Iso/Plio

    • Cervical Extension...Mio/Iso

  • 19

    Bonus Content

    • Sample Strength/HyperTrophy Program Ideas From "Science & Development of Muscle Hypertrophy" -Brad Schoenfeld

    • The SAID (Specific Adaptation To Imposed Demand) Principle & Why You Should Care.

    • Energy Systems Part 1

    • Energy Systems Part 2

    • Energy Systems Part 3

    • Exercise Variables....What is Appropriate For You?

    • Metabolic Conditioning Ideas