Sebastian Brosche · 9 min · 1,026 words
The staple warmup to do before every jiu jitsu session. A simple, effective routine to prime your body for training.
Hi guys, this is a very effective warm-up routine that you should do before every single jiu-jitsu training. This will be our staple warm-up routine for when we do competition week, but this is just a plain out standard simple version. So start in downward facing dog. So actually start in plank and then move back to down dog and take three breaths here first.
Straight arms, a little bend in the knee if you need to or just straighten your legs and straighten your spine. Find your breath. Place the feet together and lift your right leg up behind you, straighten the leg and Then bend your knee and open the hips and kind of yawn with your hips. Lean your foot back and stretch the leg back behind you so you're stretching your whole right side.
Take another breath here and then lift your heel and roll your knee towards your face one time. And as you inhale, you stretch and yawn your hips open again. Inhale, exhale right knee to right arm. Again, inhale up and back.
Exhale right knee to left elbow. Inhale up and back. And on the last one, place your foot between your hands. Place your left knee down, fingertips in the ground, flatten out your back foot and then lift your arms up for a low lunge.
Arms up, left knee down. Engage both legs and breathe and look up. Place your fingertips down, back toes in the ground, stretch both legs straight and lean back as far as you can go. So lift your hips up and stretch your back leg straight.
Your front knee can be bent but try to straighten it and move back and take a breath here. This is called extended pyramid pose. Now bend your right knee again, inhale. When you exhale, you move back.
Inhale forward, exhale back. One more round. Inhale. And exhale.
Move forward, lift your right arm up, hug your shoulder back and look up and twist your whole spine and your shoulders towards the right. Try to not bend your back knee but straighten the left leg and bend your right knee instead. Take another breath here. Place your back knee down and catch your left foot with your right hand.
If you can't catch it then you need to twist first and lean back and then move into it. Make sure your right foot is not too close to your hips but you can move your right foot forward. Try to hug your heel in towards your butt. Take another breath here.
Now move into kung fu stretching. Walk your hands towards the left, bend your left knee and then move from side to side a few times. Stretching your inner thighs and your hamstrings and just increasing your hip flexibility before we're going to do jiu jitsu. Move your hands forward and step into side plank so lift your right arm again and step both feet back.
Lift your hips, take two breaths here. Hips forward, hips up and look up. And then plank pose, inhale, exhale low push up, inhale back bend and exhale down dog. Take a big breath here and sigh it out.
Feet together, second side. Lift your back leg straight, bend your knee, open the hips and lean back with your left foot as far behind you as you can so all the weight into your right side. Come up on your toes and inhale, exhale knee to nose. Inhale up and back, all the way back, exhale left elbow.
Inhale up and back, exhale right elbow. Inhale last round, exhale knee to face, left foot between the hands, back knee down, flat foot on your fingertips and engage your inner thighs and stretch your arms up, your thumbs are pointing back, your chest is moving up and breathe. Fingertips down, back toes in the ground, straighten your back leg straight and try to straighten your front leg as well as far as you can go and take three here. Now start moving, inhale forward, exhale back.
Inhale forward, exhale back. Inhale forward, exhale back. This time right arm down, left arm up, twist your spine, straighten your back leg and bend the front knee, spread your fingers and look up towards your left palm. Place your right knee down, try to catch your left foot, right foot with your left hand, lower the hips but lift the chest, keep twisting but pull your right heel in towards your butt, stretch the front of your hips a lot.
Release the foot into kung fu, stretching again, bend your right knee, this time maybe with the hands on the knees going either higher or staying low but use the power of your legs to increase your flexibility here. Hands forward, stepping back to plank and lifting the left arm up, side plank pose, make sure you're not twisting your hips but imagine you're doing a plank sideways so everything is straight and stacked. One more breath, left hand down in plank, inhale, exhale low push up, inhale up dog and exhale down dog. Take a couple of breaths in down dog and place your knees down.
So this what we just did should be your staple routine before any jiu jitsu class. I don't know how many minutes it took but it's not many and instead of doing the random stuff that you do it's so much more productive and so much more effective to have one set sequence that you do every time in addition to anything else you do. You can run in circles, you can do jumping jacks, you can do a lot of other yoga stuff but all these poses it's like the core of a yoga for BJJ warm up session. So before you step on the mat and start rolling this is the absolute bare minimum that you should do.
So learn this inside out, outside in and I promise you, you're gonna love it for the rest of your life. See you guys in the next video or see you on the mat. Us!
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