90-90 Position Flow for Grapplers: 15-Min Mobility Sequence

From side to side, find the rhythm. And then you're going to do a push-up. So from side to side, you're going to do a push-up. From side to side, find the rhythm.

One more from side to side. Alright, let's meet in 90-90. And from here, spread your legs to straddle or pancake position as we call it. And then go as far forward as you can.

That might not be very far now, this early in training. But then switch to the 90-90 on the other side and come up lifting, hovering your back leg. So look, my back leg is hovering. And then you're going to do a push-up.

And then you're going to do a push-up. And then you're going to do a push-up. And then you're going to do a push-up. And then switch to the 90-90 on your back leg.

So look, my back leg is hovering and my front knee is bent. And then come back to 90-90, switch to the pancake. Support behind you if you need, with your hands. 90-90 and come up into a hip stretch.

We call this one pigeon pose. So we're going 90-90 to pancake. And then switching 90-90 to pigeon. Again, from side to side, find the rhythm.

And go so slow that you're not aggravating any old injuries. We want this to be healthy for our joints. We don't want to risk anything. We want to get our body into positions that it's inevitably going to end up in when we're doing the jiu-jitsu.

All the joints in the body needs to warm up. But we don't want to warm up with intensity. We're going to go progressively nice and slow. Final one.

Nice. And then let's meet in 1990. Take your back leg and kick it around so that the foot is on the outside of the knee. We call this one figure four.

And from here come on up and put weight into that foot. Then sit back, return the leg. Now let's do a butterfly switch. We go to sear guard butterfly, hover switch, 1990 and figure four on the other side.

So it's my back leg coming forward, coming up into the foot, stepping back to 1990 and doing a butterfly switch, figure four on the other side. Yeah? Capiche? Find your rhythm.

Butterfly hover. Whoop. Takes a lot of butt balance to do this one. Nice.

All right. Now we're going to get one advanced option. I'm going to give you three options, all of which are advanced, and you can choose which one you want to do. So from 1990, the first one is just double swivel.

So we're coming up, swiveling both legs under, sitting down, supporting with your hand if you need to. So from 1990, swivel, come up and sit down. The second one, remember that double swivel is the first one that you can do. You have to choose one of these.

The second one is coming up into squat to the other side. So it's a squat switch. Most of you will need to support with the hands. You can one day attempt to do it without the hands, but maybe your knee is funky and you can only do it on one side.

But this is the squat switch. And with the double swivel, this is the squat switch. This last one is the most difficult one. So coming up into the pigeon, swiveling the front leg under and then sliding out into soccer stretch.

So the foot is outside, not inside. So from 1990, pigeon, swivel under, soccer stretch. All right? So pick one of these, double swivel, squat, or the pigeon soccer swivel, and just remember that one.

Don't try to do all three. I'm going to pick the squat one and do that in the flow. So now we're going to put together what we just did and combine it with other things that we've done previously in other warm-ups. So follow me for a few minutes.

Rock and roll. Try to add in some back bends and some twists. Move your neck, your shoulders, warm up your whole body. And then we're rocking up into 1990.

Walking back. Switching sides, 1990. Walking back. And this is not the Simon Says of Follow John.

Now it's time to kind of just take what I say as suggestions and feel your body. Turn off the mind, start listening to your body and see what it wants. Okay, from 1990 now, come up and do one of the switches that we did. Can be butterfly switch.

It can be the strict switch. It can be the pancake switch. Just switch from 1990 from side to side. Getting into the hips.

Adding some shoulders. Go slow, but flow with it. Don't try to stop and think. The brain is not really equipped to control the body in motion.

The body needs to learn that by itself. If you want from 1990, you can try to come up into lizard. This low lunge position that we've been before. And then from there fall back into 1990, switching for the other side.

I like that option because I always want this one called the world's best stretch from lizard to be in my warmups. So I'm adding in my favorites, my go-tos that I really enjoy. So switch from side to side. Coming up into your, the switches that you remember.

You're not meant to remember everything we did, so just pick your favorites. And if you're doing the double swivel, you can come up and take a break in the back bend before you double swivel down again and roll back. And now stop on your back and lift your hips. Bridge pose.

Reach for one leg. Can be opposite leg or same leg. Bridge to the side. Switch to the other side.

Switch from side to side. Lift your legs up and lift your hips. Upside down guard. Legs can touch the ground or be high or be bent.

And then roll up to 90-90. Now the last five minutes is the flow state part of this. We want to turn off our mind and get into the body and our breath. So breathe in and out as much through your nose as you can, but doesn't matter.

Just breathe and move intuitively. You can if you are absolutely new, just remember some of the things we didn't do that over and over, but try to not decide. Let your body find its way and flow between positions naturally. Not fast, but get into the thing of it.

So you're on your own now and if you're brand new, you have no idea what to do. Just look at me. I'm going to go very slow and you can copy me. But we really want to turn our mind inwards and not notice everything that's going around us.

Nice. A couple of more minutes, guys. Find your way to warm up your body. Challenge yourself just enough so that it's interesting, but it should feel good almost everything you're doing should feel good.

Any positions that you remember, your go-to's, your must-haves, your favorites, the stuff that you can't be without, add it in. This is your warm up. Couple more moves. And then let's meet on our butts.

Hands on the knees. Small movements, small back circles. And then slowly start making the circles smaller. Move the neck.

Smaller circles. And then stop in the center, close your eyes and take a couple of box breaths. So inhale for four or five seconds. Hold your breath for four or five seconds.

Exhale for the same length. And hold it out for four or five seconds. And repeat. Open your eyes.

That was 15 minutes. Nice warm up. I hope you feel good. Let's start the class.

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