The Steve Maxwell "Daily Dozen"
Before we learn to fight, we learn to move. This routine is adapted from the Steve Maxwell Daily Dozen culture. It energizes the body, oils the joints, and prepares you for the mats.
Sensei's Note
"I do a similar joint mobility routine every single morning without fail. It really is a great way to energize you for the day and to loosen up." — Mike Mahler
- 10 Reps: Do 10 reps of each exercise.
- Flow: Move from one exercise to the next without breaks.
- Listen: The tighter you are, the more reps you might need.
Credits & Resources
This routine is widely regarded as the gold standard for grappling mobility.
The 12-Step Routine
Credit: Steve Maxwell and Mike Mahler for the original Daily Dozen culture.
1 Hula Hoop Hip Circles
Feet hip-width. Body erect.
Circle the hips in a large movement without bending the knees or moving the head. Go both directions.
2 Pelvic Tilts and Rolls
Knees soft and unlocked.
Rock pelvis forward/back, then side-to-side. Then roll the hips, imagining "drawing" a circle with the tailbone.
3 Front-and-Back Bending
Exhale down, Inhale up.
Bend forward keeping legs straight. Inhale while stacking each vertebra up, moving into an upper-back bend.
4 Lateral Bending
Slide fingers down the leg.
Bend sideways as far as possible without twisting. Imagine wrapping your spine around the side of a barrel.
5 Qi Gong Waist-Twister
Exhale sharply with each twist.
Turn sharply left/right. Allow arms to whip around loosely, striking the opposite kidney and shoulder.
6 Spinal Wave
One vertebra at a time.
Roll spine forward/down starting with head. Touch toes. Flex knees and roll back up, head last.
7 Shoulder Shrugs
Arms hanging loose.
Shrug up and roll back slowly. Drop shoulders and roll forward. Reverse directions.
8 Arm Circles
Straight arms.
Make maximal backwards circles (back-stroke). Reverse, circling maximally forward (dolphin stroke).
9 Relaxed Neck Circles
Use gravity, not muscle.
Chin lowered, let the head hang and circle through full range of motion. Move very slowly.
10 Slow, Flat-foot Squats
Exhale down, Inhale up.
Keep heels flat and feet parallel. Lower buttocks as close to ground as possible. Arms forward for balance.
11 Bear Squats/Boot-strappers
Fold body in two.
Squat on toes, palms flat on ground. Keep weight on palms and maximally straighten both legs.
12 Pumps
Cobra to Downward Dog.
From downward dog, lower pelvis to floor while keeping arms straight. Look forward. Only hands and feet touch ground.
The "Baker's Dozen" (If You Have Time)
13. Cossack Stretch
Feet wide. Squat to left keeping right leg locked. Palms flat on floor. Use elbow to press bent knee back.
14. Table-maker
Sit with legs extended. Palms on floor. Lift hips high (tabletop). Swing hips back down between hands without touching floor.
Feeling limber?
Put that mobility to work on the mats in Tannersville and Kingston.
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