Sebastian Brosche · 15 min · 1,406 words
Previously titled: 15 Minute Warmup
This is a 15 minute warm-up. Let's go. Stand up, hands on hips. Big slow hip rotations.
Being careful with your lower back if you tend to have issues there. Nice and slow. This is a progressive warm-up meaning we're not starting hard. We're starting nice and slow.
And then by the end it might be a little bit tougher. Switching directions if you haven't already. I can tell you how to do this. I can only tell you to do it carefully with the proper intention.
Taking care of yourself. But you have to figure out how to do it in your body. Nice. And then squat down.
Your heels don't have to be down but your knees can be pushed out a bit. And then fingertips in the ground. Inhale as you lift your chin. And when you exhale lower your head, lift your butt, straighten your legs.
Five, six more times. Inhale as you look up. Exhale as you look up. And bend the knees.
Exhale as you straighten the legs. Head down. Long, complete inhales and exhales. One more.
And then meet in a squat. Arms forward, sit down, maybe fall back. Sit up. Grab your ankles or your feet depending on the length of your legs.
Stretch one leg out. Try to keep the balance. Switching sides. Switching again.
Nice. And then straight legs, feet together. Rolling back and rolling up. Rolling back and rolling up.
A couple more. And then bend your right knee. Come up into combat base. Hands down.
Right leg up. Standing split. You can lift and lower a couple of times if you need to. If you want to go for more intensity, grab the ankle and pull your forehead in.
Maybe bend the knee. Come all the way up to standing. Grab your right knee. Balance.
And then hands on hips. Kick the leg out. Straighten the standing leg. And then come back.
And then come back. And then come back. And then come back. And then come back.
And then come back. And then come back. Straighten the standing leg. Lift your chest and breathe.
And then leg out behind you. Thumbs on the butt. Straight legs. Leaning forward but don't collapse forward.
Puff up your chest and squeeze your elbows behind you. And then hands down. Keep your right leg straight. Small jumps or higher jumps.
If your wrists are bothering you, I recommend taping the wrists. One day you might get stuck upside down. Just yell and I will come help you down. Couple more jumps.
And then sit down in a squat. Slowly roll all the way back into upside down guard. Take a breath. And then bend your left knee.
Roll up to combat base with your knee in the ground. Hands down. Standing splits. Static or dynamic?
I find that dynamic is easier. Static is more challenging. Might be the opposite for you. Figure it out.
Take a breath. And then grab your left knee. Find your balance. If you miss your balance.
If you lose it. Let's find it again. Hands on the hips. Straighten the leg.
Straighten both legs. Squeeze your elbows. Look forward. Leg behind you.
Both legs super straight. If your balance is absolutely crap today, do it like this. And then just lift the foot a little bit. The more challenge you need, the further you go without collapsing your chest.
Hands down. Left leg straight. Small jumps to start. Don't bend the knees and flail like a rabbit.
Controlled. Look between your fingers. Look between your hands. Straight down.
Lean forward. And use your fingertips to break. Nice. Knees down.
Interlace your fingers behind your back. Maybe straighten the arms. Lean your head back. Relax here.
Or if you want to squeeze your butt and push your hips forward, you can try that. Either one is fine. Nice. Come back into plank pose.
Back to dog pose. Take a walk. Bend one knee. Straighten the other leg.
Right leg up and back. Bend and open. On your exhale, knee to nose. Two more.
Inhale. Exhale. Inhale. Exhale.
Last one. Inhale. And foot between the hands. Come up to standing.
Back leg is straight. Hands on the hips. And then bend your front knee until the back knee touches. And then straighten up.
Two more. Lower as far as you can before you tap the knee. And then straighten and lift up. Straight, straight, straight, straight.
Little bend. And one more. Try to move the left knee a bit forward. Bend the back knee.
Try to catch it with the left hand. The left hand. And find a distance where you can balance while you're stretching. I find that balancing stretches are very safe because before you can hurt yourself you lose your balance always.
So I really like these balancing stretches. We don't really have leverage to get hurt here so you can just, you can probably pull really hard here without hurting yourself. And then release the foot. Come into sumo stance.
Push your forearms or hands into the knees. And then lower down into a one-legged squat. And then back to sumo. And then switching sides.
Really try to push the knees away from each other all the time so we're not here, we're here. This is guard passing skills right here. One more from side to side. And then back to plank.
Back to dog. Take a breath. Left foot up and back. Bend and open.
Take a breath. And then exhale knee to nose. Inhale. Exhale.
Inhale. And exhale knee to nose. Foot between the hands. Hands on hips.
Super straight back leg. Lower down, lower down, lower down. Touch the knee. Straighten and lift.
Squeeze your butt. Touch the knee. So your back heel really drives forward and lifting up. And on.
Final one. Find a good placement of the right knee. Catch the back foot with your right hand. Find balance.
If your balance is completely off, touch the ground or touch a wall. Or grab onto your partner to the left. Nice. Release the foot.
Feet together, knees apart. Grab the back heel with the left hand and lift your right arm overhead big circle. And then switching sides. Right hand down, left arm circles.
Nice and slow. And flowing from side to side. It's surprising how many tense areas we can find when we close our eyes and breathe and move slowly. Nice.
Sit down on your butt. Bend your knees. Knees to the right. Knees to the left.
Knees to the right. Knees to the left. And now lift the ankles and feet. And then switching sides.
Knees down, feet up. Knees down. Feet up. Hey, mobility is improving.
Half of a percent every time we do this. Do a few hundred reps and your mobility will be better than you thought it could be. Just give it 10-15 years and you'll be flexible as you were 10-15 years ago. I don't know how the math works, but it works.
Alright. Hands behind you. I prefer doing this on my knuckles because my wrists are a little bit bad. Hips up.
Inhale. As you exhale, butt between the hands and lift. So inhale, stretch the front. And exhale, crunch the front.
Two more. And then straight legs. Lift your hips. Five.
Straight body. Four. Engage the back. Three.
Two. One. Half. Sit down.
Fingers pointing forward. Hips sliding away from the hands. Bend your elbows for a stretch of the front of the shoulder. Another breath.
Half back. And exhale, stretch the front. Nice stretch there. Exhale.
And then come down to your elbows. Rotate the knees. The knees don't really rotate, the hips rotate, but pretend like your knees are rotating. And then left ankle to right thigh or knee.
Twist the legs over to the side. Relax your head. If you prefer coming down to your back, opening the arms like this. And then rotate the knees again.
Rotate the hips, I mean. And then figure four on the other side. Stretchy, twisty, yummy position. Nice.
Rock and roll up and down. And then feet together, knees apart. Push the knees again. Forehead to the feet.
Maybe not in this lifetime, but after a few reincarnations we might get there. Awesome job guys. Find a partner, grab a drink and let's mingle.
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