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Bear to Crab Roll Flow

RECOVERY • 4m 0s


  • Med Ball Shin Box Raises

    This is a great variation and progression on the shin box, particularly the raising portion from seated to tall-kneeling. Do 5-10 controlled reps/side or spend 2-5 minutes/side pre/post-workout or or on off-days. You can also plug this in to part of a full shin box flow.

  • Split-Kneeling Hip Mobility Complex

    This complex is amazing for improving lunging, squatting, walking and running mechanics. Do 5-10 reps in each position or spend 5-10 minutes on each side pre/post-workout or on off-days. If you really struggle with this, try to work it daily for a few months.

  • BJ's 8-Week Breathing Program

    I committed to learn how to sing in 2020. The biggest thing that was holding me back was a total lack of breath control and being a vertical chest, neck and mouth breather. So I've worked daily on diaphragmatic belly and ribs breathing (abdomino-thoracic) in the following manner.

    Before I do my ...

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