10-Minute Level 1 Warm-up Flow: Dynamic Mobility for BJJ

This is a 10 minute warm-up. Let's go starting turtle take a breath And then look into your belly Roll all the way forward to a sprawl Sink one hip sink the other hip and roll back curl your spine on the way back Do this a few times? Try to inhale completely and Exhale completely slower breath than normally Get your neck in there, too I like looking over my shoulder when I sprawl Two more And Then plank pose hips up and back walk a couple of steps and stretch the back of your legs And then right leg up bend the knee open the hips take a breath or two Lift your heel knee to nose exhale two more inhale Exhale knee to nose last one inhale Exhale knee to nose foot between the hands Back knee down arms up interlace your fingers and sink your hips. Maybe look up And then grab your knee or grab the floor exhale when you lean back and inhale when you come forward Exhale look down forehead down exhale inhale chest up And then left hand down right arm up twist shoulders roll back lean into the left hand open some more And then left knee down sink your hips reach back and Try to catch your toes or the outside of the foot and sink deep try to lean weight into the front foot While you're pulling the heel in this should hurt in a good way Take another breath And then release Straighten the back leg straighten both legs and walk slowly from side to side touching the left foot Take a breath And I'm walking to the other side touching the right foot You can try leaning into the heels or into the toes changes the stretch a little bit depending on your orientation and your How you choose to Breathe and move figure it out on your own.

Don't ask me how to do it. I do it my way You do it your way And stop in the middle and maybe grab your ankles and do a couple of push-ups Nice and walk your hands forward again Come back to the twist where the right arm goes up and the right foot stacks on the left foot option one Option two is to place the foot behind you and lift higher and option three is grabbing the foot or grabbing the knee Really roll your shoulders back and be strong in the left side Open through your chest maybe even look up Shaking is fine. Just try to maintain balance and if you fall come back into the pose one more breath and Then moving into plank lowering slowly do two push-ups here with the elbows in And then hips down on your toes chest forward and Then one explosive push-up And then one explosive push-up back to plank Hips up and back take a breath reset before we do the second side Nice left foot up and back open your hips take a second Heel to butt lift the heel knee to nose exhale Inhale Exhale Inhale Exhale foot between the hands lower your hips interlace your fingers this time behind your butt behind your back Stretch the shoulders and sink those hips down And Then grab your knee or grab the floor exhale as your forehead comes down and Inhale as you thrust your hips forward nice and slow Inhale forward exhale down And then right hand down left arm up twist big old twist lower your hips Rotate the chest open Right shoulder rolls back lean weight into the right hand and then sink sink sink sink sink until you can touch And grab your toes from the top Or the outside of the foot where the thumb is up This pose is called pain is temporary glory is forever And then release the foot walk your hands from side to side, but this time bend one knee and try to almost sit down From side to side If your anatomy is making you fall back then place one hand behind you and Fall all the way down sit down to the floor Or stay with your hips high maybe even touch the knee to the ground just do your own variation Everything can work if you figure it out Don't look around the room and compare yourself with others because we all have different proportions So just look inside instead and just feel the flow Nice right hand down left arm up back to the twist Roll your shoulders back and then stack the feet or a training wheel behind you Grab the knee grab the foot But engage your right side and roll the shoulder back And then plank pose Chest forward two push-ups And then hips down chest forward One explosive push-up And then down Down Down Down Down Push-up Back to plank hips up and back take a breath Bend your knees feet together Try to kick yourself in the butt three times one land in the same spot two Three And now try to land on the outside of your hands like this Sit in a squat take a breath Your heels do not have to touch the ground in the squat your hips can be higher Just go as low as you can and then bounce a little bit and turn around half a spin and Then dive into a push-up Back to the original position Same thing again bend your knees float forward As you land spin around and then push up Back to the original position two more float Spin around Whoops technical difficulties whoop last one And then sit on your knees wide knees Stretch the front of your hips Stretch the back of your wrists Catch your breath Awesome guys that was ten minutes enjoy the class