![\"Screenshot_20220403-114956_Video](\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/04\/screenshot_20220403-114956_video-editor.jpg?resize=792%2C439&ssl=1\")
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Disclaimer – Exercise at your own risk<\/span><\/p>\n Warm Up – go for a jog or have a bath<\/p>\n Sumo Squats – 20 reps<\/p>\n Bulgarian Split Squats – 10 reps on each leg<\/p>\n Russian Single Leg Deadlifts – 10 reps on each leg<\/p>\n Static Stretches<\/p>\n Hip Flexor Stretch – hold for 30 seconds on each leg x 3<\/p>\n Standing Groin Stretch – hold for 30 seconds x 3 (see stretch here<\/a>)<\/p>\n Wide legged forward bend – (advanced – don’t injure your back!) – hold for 30 seconds x 3 (see stretch here<\/a>)<\/p>\n Ballistic Stretches<\/p>\n don’t attempt ballistic stretches unless you are warm! Ballistic stretches have a high risk of injury. Start of with a small range of movement, then increase gradually<\/p>\n Forward & back leg swings – 15 each leg<\/p>\n Side to side leg swings – 15 each leg<\/p>\n High roundhouse kicks – 10 kicks each leg x 2<\/p>\n High Teep\/Front Kick – 10 kicks each leg x 2<\/p>\n\n
\nFlexibility Routine for MMA<\/h1>\n
Bodyweight Exercises for Mobility<\/h2>\n
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![here<\/a>)<\/p>\nWide legged forward bend – (advanced – don’t injure your back!) – hold for 30 seconds x 3 (see stretch here<\/a>)<\/p>\nBallistic Stretches<\/p>\ndon’t attempt ballistic stretches unless you are warm! Ballistic stretches have a high risk of injury. Start of with a small range of movement, then increase gradually<\/p>\nForward & back leg swings – 15 each leg<\/p>\nSide to side leg swings – 15 each leg<\/p>\nHigh roundhouse kicks – 10 kicks each leg x 2<\/p>\nHigh Teep\/Front Kick – 10 kicks each leg x 2<\/p>\n\n](\"https:\/\/www.verywellfit.com\/thmb\/6K-m7s5w9LJn_yXMliXTSpB8b4E=\/700x0\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/Verywell-01-3120314-GroinStretch01-171-599d89d503f402001196c8fa.gif\"){kind=link}
![here<\/a>)<\/p>\nBallistic Stretches<\/p>\ndon’t attempt ballistic stretches unless you are warm! Ballistic stretches have a high risk of injury. Start of with a small range of movement, then increase gradually<\/p>\nForward & back leg swings – 15 each leg<\/p>\nSide to side leg swings – 15 each leg<\/p>\nHigh roundhouse kicks – 10 kicks each leg x 2<\/p>\nHigh Teep\/Front Kick – 10 kicks each leg x 2<\/p>\n\n](\"https:\/\/www.yogajournal.com\/.image\/c_limit%2Ccs_srgb%2Cq_auto:good%2Cw_860\/MTQ3MTU2OTc0OTE0NTEyMzM0\/3hp_289_6573_bjk.webp\"){kind=link}