ALVARO ROMANO – GINASTICA NATURAL

Unlock your true potential both on and off the mats with Ginastica Natural by Álvaro Romano, the revolutionary training system designed to enhance your Brazilian Jiu-Jitsu performance. Created by the highly respected BJJ black belt and fitness expert Álvaro Romano

• This instructional guide combines the best of physical conditioning and martial arts movements into a powerful training method that emphasizes strength, flexibility, mobility, and endurance.
• Ginastica Natural® is not just a workout—it’s a complete system that transforms the way you move, think, and feel on your BJJ journey. This program is based on the teachings of Álvaro Romano, who has taught over 400 seminars worldwide and holds a deep understanding of the body’s mechanics through his extensive education in physical education and recreation.
• Developed by a 4-stripe black belt under BJJ legends like Rolls Gracie, Rickson Gracie, and Carlos Gracie Jr., this system incorporates a holistic approach to conditioning, bridging the gap between functional fitness and Brazilian Jiu-Jitsu
• It will help you increase your flexibility, improve your core strength, enhance your stamina, and promote greater mobility, ultimately allowing you to execute techniques with more precision and less risk of injury.
• Alvaro Has a Graduate and Post-Graduate degree in Physical Education and Recreation.

Part 1

• Intro
• Warm Ups – Introductory Stretches
• Cross Body Stretch
• Cross Leg Stretch
• Leg Slide Stretch
• Hands Back Front Body Stretch
• Diving Movement
• Combination
• Finishing Up Warm Up
• Testing The Results  

Part 2

• Class 2 – Hip Switching
• Class 3 – Breathing
• Class 4 – Grappling Without Partner – Back Roll
• Transition To Guard  

Part 3

• Class 5 – Rolling
• Class 6 – Movements on the Ground  

Part 4

• Class 7 – Hip Escape  

Part 5

• Class 8 – Animal Movements For Mobility
• Class 9 – Animal Movements Frog  

Part 6

• Class 10 – Hips Mobility Animal Movements Tiger
• Class 11 – Strength Exercise
• Breathing Exercise  

Part 7

• Body Weight Exercise
• Whole Body Strength Exercise

Part 8

• Bonus: Private Lesson With Bernardo Faria