Yuri Marmerstein

Really quick dynamic hip mobility circuit.
I think this kind of flexibility is often underrated and under utilized, and you can argue that it’s very functional since it moves at the speed of life.

I always recommend this circuit to someone looking to improve their kicks and get more flexible for that, but I think it’s very useful for general health as well.

Circuit is very simple and only takes a couple minutes to perform. Try doing it a couple times a day for a couple months and see what kind of progress you can make

Still doing rope flow regularly. I think it’s a great practice to include, it has a ton of benefits, and not really in any negatives. And one of the things I really like about it is that it’s pretty low commitment.
Past the initial learning curve, you can do as much or as little as you want and still get a lot out of it. You could use it as a warm-up, physical/mental reset, or morning/nighttime mobility and movement work.

this was originally shown to me in a seminar from years ago and I’m still using it regularly.

Rope in this video is from

To really be comfortable and confident in performing and training your handstand, there needs to be no negative cost associated with doing the movement.

here is a small checklist you can go through to help make sure everything goes as smoothly as possible.

-make sure you’re comfortable with falling forward and bailing out. If there’s any fear or uncertainty with this, it becomes much more difficult to fully commit to and focus on the skill.

-your handstand alignment should be such that it doesn’t cause pain or discomfort in your shoulders, wrists, low back, etc. This could lead to long-term injuries, but in the short term, again it’s hard to really focus on the handstand if holding the position itself causes you discomfort. The goal is to have a vertical line of force through the body so that you can rely on your bone structure to hold you up as much as possible.

-landings and transitions. Lots of people focus on the handstand itself, but getting in and out of it is a huge part of the skill. The transition from feet to hands should be smooth with no impact going into the wrists and shoulders. The landing should be soft and controlled. You technically never leave the ground, so there should not be any impact and you should be able to easily stand up when coming out of a handstand.

once you have a good understanding of these concepts, it gives you a lot more mental freedom to be able to concentrate on the technical skill work.

If you have access to a big flight of stairs, try this conditioning circuit.
crawl down on your hands and feet(lizard/wizard) skill and then you can run back up.

bonus points if you do it in public because people will probably leave you alone. Also really useful if you’re trying to lower the property values of your neighborhood.

Give it a try!

A few shoulder roll variation that are helpful to know

Have you ever used a TENS unit before? I think the concept can be super useful for muscle stimulation, relaxation, or injury recovery. However in practice I’ve found the sticky pads difficult to work with. A lot of of the time, they don’t attach properly for me, and they degrade over time making the issue even worse.

recently I got to try this EMS shirt and boxer briefs from megelin
rather than a sticky pad that you have to attach, the electrodes are inside the clothing item making contact with your skin. this makes the whole experience much simpler and more convenient. You attach a controller that allows you to set the mode and intensity, and after that you can just sit back and let the product do the work.

The other great feature is that you can remove the controller and throw the shirt/briefs in the wash.

I think this is a great tool to have as part of your fitness recovery regime, and convenience of economics of this product means you’ll be more likely to actually use it.

If you’re looking to get one for yourself, you can use code “yuri61” for a discount

Couple nice games during my visit to Salt Lake Capoeira 🇧🇷Jiu-Jitsu

don’t get to play capoeira too often these days, but it’s good to get some games in when I have a chance