Welcome to the Prime Grappler Longevity Course! In this first week, we are focused on creating a simple and actionable routine that will not only benefit your Jiu-Jitsu practice but also promote your overall well-being. The most important aspect of this program is to emphasize the significance of consistency. It's not about creating complex warmup and cooldown routines that feel like a burden, but rather about establishing habits that are easy to incorporate into your daily routine. By making these routines easy and doable, you are more likely to stick with them in the long run. Remember, the key is consistency, not intensity. It's better to do a short routine daily than a long one once in a while.

Keep that in mind as we go into Week 1: Creating your warmup and cooldown routine.