Keystone Protocol by Attila Varga

Tight hips hold back more grapplers than any missing technique, and few coaches know how to open them up and make them strong like Attila Varga. Attila Varga is a Carlson Gracie Brazilian Jiu-Jitsu black belt and Muay Thai instructor who earned the StrongFirst SFG I and SFG II kettlebell certifications and runs Thaifight Kettlebell London. In Keystone Protocol, Varga breaks down a three step system for your hips and pelvis: mobilize to make space, activate to use that space, then integrate it with load to build strength and mobility at the same time. This isn't just a stretching routine, it's a complete plan for hips that move freely and stay strong under load. What Will You Learn? Tight hips hold back more grapplers than any missing technique, and few coaches know how to open them up and make them strong like Attila Varga. Varga is a black belt under the Carlson Gracie Brazilian Jiu-Jitsu banner and a Muay Thai instructor, and he earned both the StrongFirst SFG I and SFG II kettlebell certifications. At Thaifight Kettlebell London in Slough he trains fighters and everyday athletes side by side. Now he's sharing the hip and pelvis protocol he uses with his own students. In Keystone Protocol, Varga starts by making space: the glutes, TFL, inner thigh and hip flexors, pelvis mobility side to side, the anterior-posterior pelvic tilt, pelvis circles, and classic positions like the pigeon, the lizard, the figure 4 and the butterfly. This isn't just a stretching routine, it's a complete plan for hips that move freely and stay strong under load. Whether you play guard all day, fight for takedowns or simply want to get up off the mat without stiffness, your hips serve as the base for every movement you make. Module 2 teaches you to use the new range with the glute bridge, the 90-90 and pigeon transition, standing articular rotations, the Copenhagen plank and the active frog. The protocol works because it doesn't stop at stretching. In Module 3 you add weight with standing hip flexor flows, Cossack squats, windmills with the bottom hand, top hand and both hands loaded, and the goblet squat, so the range you gain becomes range you can control and own. If you've ever wondered why some grapplers can play any guard and still feel loose years later while others lose range every season, the answer is usually in the hips. Learn how to mobilize, activate and strengthen your hips step by step with Attila Varga. What Exactly Do You Get? Part 1: Module 1: Mobilize / Make Space Glutes TFL Inner Thigh Hip Flexor 3 Ways Pelvis Mobility - Side to Side Anterior–Posterior Pelvic Tilt Pelvis Circles Seated Spiral Standing Frog Figure 4 Squat at Wall Pigeon The Lizard Standing Hip Flexor Kneeling Hip Flexor Butterfly Part 2: Module 2: Activate / Use the Space After Mobilize w/ Movements Welcome to Activate Section Glutes Bridge 90-90 & Pigeon Transition CAR - Standing Articular Rotation Copenhagen Plank Active Frog with Hips Opening Rotation Part 3: Module 3: Integrate / Add Extra Weight to Build Strength & Mobility at the Same Time Welcome to Integrate Section Standing Hip Flexor Flow Standing Hip Flexor Stretch with Weight Standing Hip Flexor Flow with Weight Cossack Cossack Bodyweight Flow Cossack with Weight Cossack Flow with Weight Standing Hip Flexor & Cossack Stretch - Bodyweight Standing Hip Flexor and Cossack Flow - Bodyweight Standing Hip Flexor & Cossack Stretch - with Weight Standing Hip Flexor & Cossack Flow - with Weight Windmill - Bodyweight Windmill with Bottom Hand Loaded Windmill Top Hand Loaded Windmill Both Hand Loaded Goblet Squat