🎯 What is this program? The Master BJJ — Beginner Program is an 8-week training plan designed for men and women who want to build a strong, mobile, and injury-resistant body to start or return to Jiu-Jitsu with confidence. It’s not just a “workout plan.” It’s a foundation phase — focused on teaching your body to move efficiently, stabilize under pressure, and generate controlled strength for both the mats and daily life. Every session combines elements of: 🧠 Body awareness and control 💪 Strength and stability 🔁 Mobility and flexibility ❤️ Conditioning and recovery ⚙️ Program Structure Duration: 8 weeks (2 training phases of 4 weeks each) Frequency: 3 sessions per week Equipment: Dumbbells, resistance bands, bodyweight, stability ball or bench (optional) Session length: 40–60 minutes Each week follows a balanced split including: Core & Mobility Work – foundation and posture Upper Body Strength – pulling, pushing, grip, and posture Lower Body & Stability – hips, glutes, knees, balance 🔍 What You’ll Learn and Feel ✅ How to move with control, balance, and confidence ✅ Improved hip mobility, core strength, and shoulder stability ✅ Better body awareness for BJJ techniques, rolls, and transitions ✅ Stronger base and posture under pressure ✅ Reduced pain and lower risk of injuries ✅ Renewed energy and confidence to train harder and smarter 👊🏽 Who Is It For? This program is perfect for: 1-Adults returning to Jiu-Jitsu after a long break 2-Beginners who want to start safely and build real athletic base 3-Men and women 30+ who want to get in shape without getting hurt 4-Anyone who wants to move, feel, and perform like a martial artist — even outside the mats 🧩 What’s Included 📱 Full access via the GabaFit App 🎥 Demonstration videos for every movement 🗓️ 8-week progressive plan divided by phases 💬 Direct chat with Coach Gabe for questions and support 🧾 Tracking tools to monitor your progress and consistency 🔁 Adaptations for all levels (no gym required) 💬 From Coach Gabe: This is the exact foundation I use with my students who want to build the physical base for Jiu-Jitsu — strong core, mobile hips, stable shoulders, and a body that moves with intention. It’s not about training harder — it’s about training smarter. Let’s rebuild your strength and prepare your body for what really matters: performance, health, and longevity on and off the mats.