Sebastian Brosche · 9 min · 718 words
A 9-minute advanced mobility flow for grapplers who already have the basics. Spinal rolls, deep positions, dynamic movement.
Hi guys and welcome to a more advanced mobility flow. This assumes that you can already do some things. Try it and if you don't like it go back to the more basic stuff and get back to this later when you're ready. Start in turtle and do some spinal rolls.
This one never gets old. Two more. And then try to do the same thing from a wide dog. So wide legs going forward to plank and then bending your knees pushing back into a wide legged dog.
Rolling forward, going back. Make sure you're not overloading your wrists. We're gonna use the wrists quite a lot today. So if you need to stretch them a little bit extra.
If you have problems with the wrist you can tape them. Alright then let's meet in a normal dog. Lifting the right foot, taking a breath and then stepping the foot on the outside of the hand. And now on the way forward bring your shin and your forearm parallel.
So you're lifting the foot as high as you can trying to glue the forearm and the shin together like this. And then you kick out. Turn the foot upwards so that the toes point up. Then turn them back.
Shin and forearm parallel. Stepping back. Down dog. Same thing on the other side.
So left leg out, take a breath. Stepping forward. Shin and forearm parallel. So try to lift the foot as high as you can.
Kick out. Turn the toes up. Turn the toes down. Parallel lift.
Stepping back. Down dog. Let's keep going. Right foot forward.
Parallel out. Turn back. Lift. Step back.
Left foot forward. Shin and forearm parallel. Kick out. Turn.
Turn back. Repeat. Right leg. Step.
Parallel. Kick and turn. Parallel. Lift back.
Down dog. Left leg. Kicking through. Nice and slow.
One more on each side. Stepping back. Last time. Left leg.
Now getting to straddle so that you have both legs straight. And then bend your right knee and sit down on the butt. Left hand behind you. Lift up for a huge circle with the arm.
And then get up off the floor. Come into straddle again. Right hand down. Left arm up for a twist.
Second side. Bend the left knee. Right arm behind you. Big circle with the arm.
Come back to straddle. Left arm down. Right arm up. Twist.
Let's flow from side to side. Left arm down. Come back. Right arm down.
Twist. Right hand behind you. Big circle. Left hand down.
Twist. Keep flowing from side to side. It's simple but it's not easy. Find your rhythm.
One more each side. Nice. And then come back to down dog. Right leg out again.
Bend and open. Lift higher this time. Put your right foot forward again. This time stay here.
Right elbow down. And then right arm up for a twist. Now both legs straight. Touch your back leg in pyramid pose.
Touch the back leg. And then right arm into twist. And then right arm into twist. Right hand down.
Switch sides. So elbow down. Far down. Arm up.
Full twist. And then both legs straight. Touch the back leg. Reset.
Jump. Elbow down. Arm up. Touch the back leg.
Jump switch. Elbow down. Really far down. Arm up.
Touch the back leg. Jump switch. Elbow down. Go as deep as you can.
As high as you can. And as far back as you can. And jump switch. Whoops.
Elbow. Lift. And back. One more.
Elbow. Lift. And back. Last one.
Nice. Come into straddle. Interlace your fingers behind your back. And fall down in the center.
Hands down. Sit down. Big straddle. Hands on either side of the left leg.
Lift and hold for ten. Nine. Eight. Seven.
Six. Five. Four. Three.
Two. One. Lift up here. Five.
Four. Three. Two. One.
Second side. Lift the leg. Ten. Nine.
Eight. Seven. Six. Five.
Four. Three. Two. One.
And lift up. Five. Four. Three.
Two. One. Sit down. Gate pose.
Reach for the foot. And final pose. Pancake. Center.
Walk as far out as you can. Breathe. And then sit back up. Enjoy the start of your day or the start of your class.
I hope you feel amazing. I do. Us.
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