10-Minute Warm-up Flow for Grapplers: Pre-Training Prep

Good, take one more inhale here, exhale back to dog. On the inhale, right knee forwards this time, exhale back knee drops, hips forwards, take two breaths here. And then next exhale back to dog, good. Take an inhale in dog, take an exhale and then right knee forwards again, inhale, step it through, exhale, back knee down, this time inhale, hands up, exhale here, take another inhale, hands up even higher, then exhale, hands down into that lunge again, take an inhale, then exhale, back to dog, then left side on the inhale, forwards, exhale, back knee down, hands up, exhale, keep your core engaged here, take an inhale, exhale back to lunge, inhale, good, exhale back, nice.

Take a breath in dog and now we'll go right side again, so inhale forwards, exhale, back knee forwards, right foot forwards, exhale down, inhale let's go up and then on the exhale bring your hips back and straighten that right leg out a little bit and fold, keep your knee bent a bit, inhale in the fold, then exhale forwards, inhaling in the lunge and back to dog, good. Let's go left side, inhale forwards, right knee down, exhale, inhale up, exhale into a fold, good, take an inhale here and then exhale forwards, inhale here, exhale back to dog. Nice, if you need to come down to your knees to take a rest feel free, if not let's carry on, adding to this flow, inhale knee forwards, exhale, back knee drops, inhale up, exhale into the fold, this time we're inhaling forwards straight away and then lift the back knee and turn on the exhale, turn to your left, so left heel to the floor, turn to your left, so take an inhale here, exhale here in this kung fu stretch, inhale straight in the right leg into a straddle, so both legs straight, shoulders forwards though, exhaling here, don't fold unless you want to, inhale, exhale, let's bend the left knee now and we'll reverse what we've done, so take a breath here and then next inhale, start turning over to your left, drop the back knee and now inhale, hands up, exhale into the fold, good, now inhale forwards into the left knee, exhale, back knee drops, inhale, exhale, back knee drops, lunge, exhale, back to dog, good, so we've turned ourselves around now, so let's start off with the left side, now that we've done it once, we'll start off with the left side and we'll turn ourselves back around again, okay, good, so take an inhale here, take an exhale and now let's go, so left knee forwards, inhale, drop the foot between the hands, exhale, back knee, inhale up, exhale, a bit of a fold, inhale forwards to a lunge, pick up the back knee and turn, exhale into that kung fu, good, inhale up to straddle, but just leaning forwards, take an exhale here, take an inhale here, exhale, bend the right knee, exhale, bend the left knee, good, turn yourself around on the inhale, drop the back knee into the lunge, exhale, then inhale up, exhale fold, good, let's inhale forwards and back to the down dog, good, from here just bring yourself back to a plank, and then bring yourself back and next exhale just lower the front of your body down to the mat, and from here, next inhale just lift your shoulders up, good, pushing down on the mat, exhale down, do that two more times, last one, inhale and exhale, nice, push yourself up to all fours now, and then just sit in a cross legged position, or get yourself up and get to jiu jitsu class, or feel free to do that flow a couple more times and see how it feels, hopefully it prepares your body for jiu jitsu and everything that that entails, but thanks for watching guys, let me know how you're getting on the comments, it's just a quick flow for you guys to try before you get on the mats, just to make you feel good, cool, thanks guys.