Former UFC Champion Jiri Prochazka and Eero Westerberg demonstrate many of the best muscle activation pre-workout drills you can do.

It has been two years since we worked with Jiri Prochazka. 

Back then, Eero helped Jiri to come back from a shoulder injury the UFC president Dana White described as "the worst shoulder injury he had ever seen".

Today, Jiri Prochazka has fully recovered, his shoulder is as powerful as ever and he his preparing for his next fight against Khalil Rountree. 

It has to be first said that Jiri is an incredibly powerful athlete. His finish rate in MMA is 87% meaning almost all of his fights has ended in knockouts or submissions.

The man has real power in his hands — you can feel it. He also has a strong presence thanks to his devotion to the spiritual aspect of training.

It was an amazing experience to reconnect with him and his strength coach after two years and to demonstrate new concepts and exercises together.

Let’s dive in.

Animal Movements To Open Up The Body & To Stabilize the Core

Eero taught amazing animal movements to Jiri Prochazka 2 years ago and still today they are a steady part of Jiri's training regimen.

But why are they so good?

Animal movements like bear crawls, monkey walks and lizard crawls are incredible for both opening up the body and building real core strength.

These movements are natural and dynamic which will unlock tight hips, shoulders and spine.

They’re also incredible for your core. Every movement forces your abs and deep stabilizers to fire in real time as you crawl, twist, and shift.

For elite athletes, this kind of training is next-level. It improves coordination, balance, and injury resistance, all while re-teaching your body how to move powerfully and efficiently.

It’s one of the best ways to build strength, mobility, and control all at once. This is why they are amazing for pre-workout and muscle activation drills and as a warm up for all athletes. 

However, you can do animal movements as a full workout and it's fantastic too. We cover teh best methods and movements inside Movement 20XX Method.

Bulletproofing Stability & Mobility Work For The Hips

One of the best parts about the video is when Eero teaches standing hip stability and hip mobility drills to Jiri Prochazka.

If you look closely, you can notice how stable Eero's supporting leg is, how he doesn't struggle with balance at all and how mobile his hips are with the leg lifts.

This is exactly the type of training we do in Athlete 20XX Method (and a lot more) which has the best hip and lower body training you can find in any program. 

I have to point out that Jiri Prochazka is a true lifelong elite level athlete who is currently competing at the highest level. Yet, there is still a lot of potential to unlock in this area.

Even at the highest level, the methods like Athlete 20XX Method can unlock a whole new wave of strength, stability and even power.

When these physical attributes such as mobility, stability and balance are well developed, you are not just powerful but your body machine is incredibly robust and far less prone to injuries.

Czech Hospitality & Delicious Food

Before meeting Jiri, we traveled across Czech Republic with his strength coach Filip Lukes. Filip is Jiri's main strength coach in Czech and they have strength workouts twice per week.

Filip showed us the amazing lands of Moravia and his home town Olomouc. The rest of the time we spent in Brno.

We also really enjoyed Czech food although almost every Czech warned us about it for being unhealthy. Eero especially enjoyed the pork knee but for me the Czech dumplings were the favorite.

In Czech you can also find excellent Asian food especially from South East Asia and Japan since there are lots of Vietnamese people living there.

Overall, it was an amazing trip and we have so much knowledge to bring to you guys.

Jiri looks to be in top form both mentally and physically, so his next fight should be a real banger.

Stay strong!

When was the last time you really moved like you meant it?

No tension. No rules. No negativity. Just you and the moment?

Not for anyone else—not to be seen or approved—but for the sheer joy of it.

If it’s been a while, then now’s the time.

Not tomorrow. Not when you “get in shape.”

Now.

Your body remembers the way back.

Let it show you.

When was the last time you really moved like you meant it?

No tension. No rules. No negativity. Just you and the moment?

Not for anyone else—not to be seen or approved—but for the sheer joy of it.

If it’s been a while, then now’s the time.

Not tomorrow. Not when you “get in shape.”

Now.

Your body remembers the way back.

Let it show you.

When was the last time you really moved like you meant it?

No tension. No rules. No negativity. Just you and the moment?

Not for anyone else—not to be seen or approved—but for the sheer joy of it.

If it’s been a while, then now’s the time.

Not tomorrow. Not when you “get in shape.”

Now.

Your body remembers the way back.

Let it show you.