Phil Daru is known as a strength and conditioning go-to for athletes who dismantle human bodies for money. Founder of his self-named Specialized Training System, the guru dominantly shapes muscles for American Top Team and boasts a portfolio including Amanda Nunes, Joanna Jedrzejczyk, Dustin Poirier, King Mo Lawal, and…himself, having spent years as an MMA fighter and Div. I football player for Alabama.
In this video for BJJWorld Daru focuses on functional range control and controlled motions to maximize hip articulation. He builds a series of hip opening and strengthening moves from the hands and knees, 90/90 position, butterfly, bridge, and the back. Each exercise is chosen because of it’s high correlation to jiu-jitsu, meaning you’ll be developing dexterity and strength specifically to retain guard and not just to look hot in those donut leggings.
Try this over the next few weeks and watch what happens: