5-Min Warmup: Quick Flow for BJJ Training

This is a five minute warm-ups. Let's go. Let's flow Plank pose hips up and back take a breath and Then lift your heels and roll forward to a sprawl sink the hips and then roll back Two more Really move every vertebra of the spine stretch the front and then engage the front one more and Then left leg up and back take a breath and then knee to elbow inhale back exhale forward Inhale back Step the left foot on the outside of the left hand lift the left hand and twist and Then switch the legs and twist the other way Jump and switch Nice jump and switch To more jump and switch Jump and switch right leg up and back take a breath and Then neonel knee to elbow inhale leg up and back exhale elbow Inhale up and back Right foot to right hand and then walk your hands from side to side so your legs are straight You can be high up or you can try to lower down. You can bend your knees or have completely straight legs Use the weight of your upper body to stretch your lower body Nice and Then back to plank right leg up and back And then jump and land on the other leg.

So try to keep your legs straight Switch the legs and land with a bend in the knee So that it's soft avoid smacking down into the ground Two more Nice and then knees down lean back Stretch the front of your thighs maybe back of the wrists Maybe squeeze your butt for extra stretch And then sit down on the butt Lift your feet butterfly and There's straight in the legs lower down to your for to your lower back and then sit up again to butterfly and lower down Balance and control breathing and moving slowly Nice Now straight legs keep them straight suck them together rolling back rolling up with straight legs rolling back further Straight legs Maybe rolling all the way back. You can keep your knees bent. You can support your lower back and Then bend the left knee and roll all the way up into combat stance like combat base here And then roll all the way back to upside down guard And then switching sides Warming up the knees ankles hips With control One more Nice and then sit down on your butt Bend your left knee and swing the right leg back into a hip stretch try to not touch the ground if you can and Then just switching from side to side Maybe bouncing or just chilling out if you have knee injuries or pain you can do the 1990 position instead like this if you need more than you go further Do one more on each side Nice and then feet together Elbows pushing the knees a little bit if you feel pain on the outside don't do it if you feel a stretch on the inside awesome Try to pull the belly forward chin forward And then lower the head for a breath Relax your neck and come all the way up that was five minutes enjoy your class