Sebastian Brosche · 15 min · 1,314 words
A 15-minute jiu jitsu warmup to prime your spine, hips and whole body before training. Move better, lower injury risk.
Hi guys, 15 minutes warm up, let's go. Start in turtle. Take three breaths in turtle. Then move your feet and turn on your knees towards the right so that you get a nice side stretch through your left side.
Take three breaths here. Keep your upper body in the same position, turn your feet the other way, side stretch Right side. Deep long inhales and exhales. Back to center, rolling up to all fours and back to turtle.
Do that three times, simple spine rolls. And then stop in tabletop and turn your fingers backwards. Stretch your toes and your fingers, your soles and your palms. Add on some spinal extension and flexion too.
Stretching your forearms and your big toes, your neck. Maybe add on some shoulder blades. Do as many different things as you can here but do it in a pattern, a repeated pattern you can breathe while you're doing it. Turn your fingers forwards, stretch your right leg out behind you.
Bend the knee and look forward, inhale, exhale, pull your knee to your nose. Two more times, inhale, exhale, inhale, exhale. Now karate kick your right foot out to the right, hold here for a moment. Place your foot down with a straight leg and lift your arms up.
Make fists and go from side to side. Place your left fist down and extend your right fist so you're stretching the back of your wrists while you're also stretching your ribs. Walk your hands forward so it's a turtle again but this time the butt is up. Place your chin and your chest in the ground, inhale here and as you exhale put the top of your head in the ground and look into your belly.
Repeat that three times. Inhale as you go down and look forward. Exhale as you look back. Walk your hands back, pull your left hand under and grab your ankle or your knee so that you're twisting.
It's kind of upside down guard and then arm bar yourself with the right arm. So right arm goes all the way to arm bar, flex your hand and then exhale as you come back and exhale as you get arm bar. One more and then stop in arm bar and twist your thumb all the way 360 degrees. So we're basically getting kimura in the arm bar and then we do the hitchhiker's escape with our arm.
One more. Place your hand down, back to all fours. Step your right foot forward on the outside of your right hand and lift your right arm up into a twist. Lift your back knee and straighten both legs as you inhale.
Exhale right elbow down to the ground. Let's do four of those. Inhale up, exhale down. Two more.
Last one. Now place both hands down and turn your back foot in and sit down into a squat half frog pose. So it's like a turtle in the left leg and a squat in the right leg. Place your hands or elbows down or if you want to do the advanced version place your head down so you have equal weight into the head, right foot.
Try to create a square here with your feet, knee and head. If that is too much, simply sit on your elbow and take three long breaths. Alright stepping back to plank. Do half a push up.
Lay down on your belly and lift your chest, look forward, inhale. Exhale back to plank, back to down dog. Walk it out, stretch your calves, wiggle your butt from side to side. And let's do that same sequence on the second side.
So all fours, stretch your left leg out behind you, bend your knee, inhale. Exhale knee forward, knee to nose. Two more, inhale, exhale. Inhale, exhale.
Kick your left leg out sideways, hold for a moment. Place the foot down, stand up and go side to side making fists, stretching the back of your wrists. Nice. Hands down, chest to floor, inhale.
Exhale, look back, top of the head in the ground. Two more, inhale, exhale. Inhale, exhale. Step your left foot forward, lift your left arm, straighten both legs, inhale.
Exhale left elbow down. Three more, inhale, exhale. Inhale, exhale. Last round, inhale, exhale.
Turn your back foot in, sit down into a frog squat, elbows down or top of the head in the ground. Maybe interlace your fingers behind your back. One more deep breath. Nice.
Stepping back to plank, come back to a down dog and let's do three rolling waves. On your toes roll forward to plank. Do one push up, back to dog. Spinal roll, rolling forward, one push up, back to dog.
Last one, rolling through the whole spine with straight legs. Lay down on the ground, stretch your arms out sideways and get your left foot to meet your right hand. Don't move the hands, just move the feet. Switch from side to side a few times, twisting your hips and your spine.
Three on each side, so one more on each side. Nice. Come back to plank, back to dog. From down dog, do three high jumps and kick yourself in the butt.
One, two and three. Find a squat at the top of the mat. Take a second here and slowly lower down to your butt. Use your hands only if you need to.
Lay down on your back and go pull one knee in towards the armpit on each side. Do three on each side, pull really tight, split your legs as much as you can. Move your ankles, multi-task. Now either with your arms overhead, roll back and touch your feet to the ground.
If that is not accessible, use your elbows and stay with the hips high with bent knees. Take a full inhale and a full exhale in upside down guard. Roll up to your butt, place your fingers or your elbows behind you in the floor and let's go triangles. Triangles with the ankle on top of the thigh first.
Three on each side, hug everything in. And then three normal triangles where you actually lock over the ankle and pull everything tight. Stretch your legs and point your toes in between. One more on each side.
Then roll back to upside down guard, create some momentum and come back to a squat. Spread your fingers and balance on top of your elbows. Your toes might be touching the ground or you might try to flex your feet and lift them up off to the ground. Perhaps put your head down and move your neck a little bit for a nice neck stretch.
Nice. Feet down, sit down on your butt, hands on the ground, lift your hips, inhale, exhale, butt between your hands. Repeat, inhale, exhale. Inhale, exhale.
Inhale, exhale. Last round, inhale and exhale. Sit down, roll back, roll up to a squat and back to down dog. Checking the time.
Jump forward and land in a squat. Jump high and do a 180. Walk out into a plank, do half a push up, back to down dog. Again jump forward into a squat, do a 180, walking out into the plank, do half a push up, back to down dog.
Sit down on your knees, toes in the ground, left hand to left heel, push your hips forward, right arm overhead snowboard pose. Switching sides, hips forward, chest up, look towards your left hand. Sit down on your knees, hands on your lap, take a few breaths with eyes closed. Simply feeling your pulse and your breath.
Feel your heart beat and air moving in and out through your nose. Short, simple, efficient, to the point BJJ warm up completed. Exactly 15 minutes. Enjoy class.
Thank you for warming up with me. Huss.
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