THE KEYSTONE PROTOCOL : FREE PREVIEW
HIP MOBILITY & STRENGTH: MOBILIZE · ACTIVATE · INTEGRATE
The definitive 3-phase athletic blueprint engineered for BJJ, Muay Thai, and combat athletes. Eliminate rotational stiffness, protect your lower back, and transfer devastating explosive power from the ground directly through your strikes and takedowns.
Instant Digital Access · No Credit Card Required for Free Preview · Full Protocol Included
INSTANT PROTOCOL UNLOCK
🎁 WHAT YOU GET FREE - RIGHT NOW
Test the Keystone hips protocol right inside your training environment without paying a dime. These 7 standalone movement lessons deliver instant rotational torque, pelvic decompression, and combat-ready hip freedom in your very first 12-minute session.
- Zero credit card required — 100% unrestricted immediate digital access
- Follow-along HD video coaching with biomechanical angle breakdowns
- Downloadable 1-page quick reference movement sheet
FREE ACCESS REVEAL PASS
Intro: The 3-Phase Hip System Explained
Let's start to mobilize
Wall Squat — Elbows Between Knees
Welcome to Activate
90/90 Hip Transitions
Welcome to Integrate
Standing Hip Flexor Flow with Added Weight
✅ 100% Free · Instant Video Portal Access
COMPLETE 3-PHASE SYSTEM ARCHITECTURE
🔒 Everything Unlocked
At £49
Get immediate lifetime access to all 3 modules, detailed combat-tested drills, video breakdowns, and technical programming.
PHASE 01 • FOUNDATION
Module 1: Mobilize — Tissue Prep & Range of Motion
MODULE 1: MOBILIZE
- Intro: The 3-Phase Hip System ExplainedFREE
- Let's start to mobilizeFREE
- Hips 3 Ways Mobility / side to side
- Anterior–Posterior Pelvic Tilt
- Pelvic Circles
- Seated Spiral
- Standing Frog
- Lying down Figure 4
- Wall Squat — Elbows Between KneesFREE
- Pigeon
- Lizard Pose
- Standing Hip Flexors
- Kneeling Hip Flexors
- Butterfly Stretch
- Mobilize Week Practice
- Mobilize — Module Complete ✓
- Mobilize Week — Final Practice Session
17 VIDEO LESSONS
PHASE 02 • POWER ENGINE
MODULE 2: ACTIVATE
- Welcome to ActivateFREE
- Glute Bridge — Bilateral & Single Leg
- 90/90 Hip TransitionsFREE
- Standing Hip CAR — Controlled Articular Rotations
- Copenhagen Plank
- Active Frog with Hip Rotation
- Squat at the wall
- Activate Week Practice
- Activate — Module Complete ✓
6 VIDEO LESSONS
PHASE 03 • COMBAT TRANSFER
MODULE 3: INTEGRATE
- Welcome to IntegrateFREE
- Standing Hip Flexors — Flow (Bodyweight)
- Standing Hip Flexors Stretching with Weight
- Standing Hip Flexor Flow with Added WeightFREE
- Cossack — Bodyweight
- Cossack with Weight
- Cossack Flow — No Weight
- Cossack Flow With Weight
- Hip Flexor & Cossack Stretching — Bodyweight
- Hip Flexors & Cossack Bodyweight Flow
- Hip Flexor & Cossack Stretching with Weight
- Cossack & Hip Flexor Flow with Weight
- Windmill — No Weight
- Windmill — Bottom Hand Loaded
- Windmill — Top Hand Loaded
- Windmill — Both Hands Loaded
16 VIDEO LESSONS
Instant Digital Access • 30-Day Money Back Guarantee • One-Time Payment
COACH AUTHORITY • REAL COMBAT SCIENCE
Forged Over
40 Years
1st Degree Brazilian Jiu-Jitsu Black Belt
40+ Years of Full-Contact Muay Thai & Combat Experience
Proven Track Record Coaching High-Level Martial Artists
I've spent over 40 years in martial arts and strength conditioning. From Muay Thai and BJJ to kettlebell training and movement rehabilitation — I've dedicated my life to understanding how the human body moves, and how to make it move better.
My passion is simple: I never stop learning, and I use everything I learn to help others achieve what they didn't think was possible. Whether that's a competitor chasing performance or someone who just wants to get off the floor without wincing — the goal is the same.
Here's what four decades on the mats teaches you: tight hips quietly wreck everything. They make everyday movements harder than they should be — standing up, bending down, climbing stairs, getting in and out of a car. Most people don't realise how much energy they're wasting compensating for restricted hips until those restrictions are gone.
And in sport, the cost is even higher. Your hips are the central link between ground force and upper body power. If that link is stiff, you leak power on every strike, every takedown, every sprint. It doesn't matter what sport you play — BJJ, Muay Thai, football, running, weightlifting — mobile, strong hips make every other physical quality perform better.
This protocol is what I built from 40 years of doing it wrong, then getting it right. It works. I guarantee it.
— Attila Varga, 1st Degree BJJ Black Belt · Head Coach, Carlson Gracie Slough Thai Fight Club
"If an exercise cannot survive full-contact sparring or protect your spine under maximum rotation, it has no place in this protocol."
TESTIMONIAL
"I was Attila's guinea pig as he was developing this programme. I've always had poor hip mobility, even when I was young, and a life of working from a desk just made it worse and added knee and lower back twinges. Working with Attila I've seen really noticeable improvements in my range of hip movement, both from increased flexibility and strength and control of the relevant muscles. A lot of basic things which previously my body would restrict me from doing, like round kicks with my left leg, have now become possible. And in day to day life I'm no longer getting the old twinges around my knees and lower back. This programme sets out, clearly but in detail, the assessments and exercises that we used to help me get there. I highly recommend it."
— Rob M · 48, BJJ Blue Belt
FINAL CALL : RECLAIM YOUR MOBILITY
YOUR HIPS WON'T
FIX THEMSELVES.
Start today - it's free. Stop settling for restricted rotation, chronic groin impingement, and leaking knockout power from tight hips.
Instant Digital Access • No Credit Card Required for Free Preview • 30-Day Combat Mobility Guarantee
CARLSON GRACIE SLOUGH
Headquarters Training Facility
Carlson Gracie Slough / Thaifight Kettlebell
Combat Conditioning & Brazilian Jiu-Jitsu Academy
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