Competition Prep Warmup: 28-Min Flow for BJJ

Release your forehead down to the floor, let your elbows fall down. Perfect pose to remember to stay humble in competition. From here tuck your toes and press everything back to the Down facing dog. Let's take a few details in Down Dog.

Feet are hip width apart, hands are shoulder width apart and biceps moves forward, elbows moves back, neck drops and lengthen your back. You never want to look like this, you rather want to bend the knees and make your arms and your back straight. If your heel touches the floor that's ok, if you have to bend your knees that's ok. Take a couple of breaths here, shake your head maybe a little bit, yes and no.

Bend your knees, look forward and jump to your hands but if you notice that your feet make sound when you land, just land a little bit further away from the hands. Try to float and land softly, breathe in, look forward and breathe out, fall down. Lead with your chest, hinge from your hips, breathe in, come all the way up and breathe out, come down, hands in front of the chest. Again with a little more flow, breathe in, lift your chest, breathe out, hinge from your hips.

Look forward, breathe in, long neck, sprawl back without letting your hips come down. Slowly come down, maybe stop in a low push up, activate your legs, flatten your feet, maybe come back to cobra or if you want straight legs, upward facing dog. Knees down, tuck your toes, come back to child's pose with toes tucked. Press back to down dog.

Come up on your tiptoes, roll forward to plank, activate the plank, low push up, plank and down dog. Walk your feet to stretch your calves and the hamstrings. Bend your knees, look forward, kick your own butt a couple of times and land the feet behind the hands. Breathe in, look forward and breathe out, come down.

All the way up on the inhale, all the way down on the exhale. Look forward, lengthen, come up on your toes and try to float back to plank, low push up, upward facing dog, come back to low push up, press to plank, downward facing dog. Now lengthen your right leg out behind you. Notice what this does with the back of the standing leg, so your left hamstrings should feel this.

Bend your knee, come up on your toes and roll the knee forward to your face. Stretch the leg back, once again heel to butt, up on your toes, roll your knee forward and stretch it out last time. Bend your knee, roll the knee forward and try to place the foot on the inside of your right hand. Make space and put the foot down.

I'm going to switch so you can see. Left foot 45 degrees, look forward, maybe put your hands on your right knee or just lift up, hips point forward, bend into your right knee, try to make the back leg as straight as possible while squaring the hips. Perfect, breathe here, lift your chest, lower your shoulders. If your shoulders are tight, just make the arms in a V shape, victory shape.

Take a breath here, preparing for your first fight. We're going to open our shoulders by putting our hands together behind, interlacing our hands behind our back or maybe even just hooking the thumbs, opening the chest even more. Getting our balance started, balancing on our right foot, grabbing, interlacing the hands under our left thigh, pressing the left foot in front of us, lifting the chest and pressing the right foot down into the floor, extending, extending and breathing. Now keeping the left leg stretched out in front of us, breathe in, arms come up and breathe out, standing split, hands down to ground.

And there is no better way to become focused and feel how the sweat starts dripping, getting prepared for a fight than handstands. We're not going to do full handstands, we're just going to make it off the floor. Just lifting this left leg is key, lift the left leg and just jump a couple of decimeters off the ground, just a few inches up and down. Biceps moves forward, L shape is the best shape for beginners, so right leg is close to the ground all the time, maybe come up to your toes and lift off the ground.

Two more. Last one, step back to plank, low push-up, stretch it out to the upward facing dog or a cobra. Push-up, plank and down dog. Come up to your toes and roll forward to plank and let's do side plank.

Right hand up to the air, hips moves forward and up, spread your fingers on both hands, extend your neck and roll the shoulders back. Maybe even let the right leg come off the floor. Extend your right arm out behind your head, stretch your right side, come back to plank and lower all the way down. Now extend the left arm out to the left, maybe even above your shoulder, lift your right leg, open the hips, put your foot down on the ground, relax your head, maybe with the right hand press down into the floor to open up the left shoulder and the left chest.

And if your right knee falls out to the right, you're opening your hips and the shoulders at the same time. Slowing down and calming down our breath again after our hand stance. Come back to the belly, breathe in and on the out breath push back to plank and back to downward facing dog. Bend your left leg out behind you, bend your knee, come up on the toes and roll the knee to your face.

Try to make the forehead touch the knee. Stretch the leg back and out as high as you can without crunching the upper body. Heel to butt, come up to your toes, roll the knee forward, move your shoulders forward and out again. Bend your knee on your toes, roll forward and make a lot of space, lots and lots of space and put your left foot on the inside of your left hand.

Right foot 45 degrees, activate your legs, push knee or lift up, neutral hips, arms in V shape, lift your chest, make sure you bend into the left knee and straighten the back leg. Interlacing the fingers behind your back, opening it up, just hooking the thumb if you can do that. Balancing on our left foot, right leg extends in front of us, interlacing the hands under our right leg, lifting the chest, pressing the left leg into the floor and then extending and breathing. Working the left foot.

Keep the right leg where it is, breathe in and let the arms come up, standing split, right leg comes up behind us, hand stands. Spread your fingers, biceps forward and the right leg if it's bent it's not going to help you so straighten the right leg and try to press from the ground. L shape is the best shape so just do a few more. This is a good way to prepare for the fight.

Who knows what's going to happen in the fight, it doesn't matter, right now you're just trying to find the balance on your hands. Two more. Come back to plank, low push up, upward facing dog, let your chest come between your shoulders, push up, plank, down dog, roll forward to plank again, side plank, left arm comes up, shoulders back, neck is long, hips forward and up. Maybe even lift your left leg off the floor and into the space of air.

Stretch and extend the left arm in front of you, stretching the whole left side. And come back to plank, slowly lower all the way down, extend the right arm out to the right, lifting the left foot, opening the hips, maybe pushing down into the floor and drop your head. Try to stay present. Never worry about what's going to happen because if you can't do something about what's going to happen there is nothing to worry about.

If you can't do anything about it you have nothing to worry about. Worrying is just planning for something that we don't want to happen. So don't worry, be present. Come back to the belly, breathe in.

On the out breath, low push up, breathe in and plank on the out breath, come back to down dog, facing dog. Let's get the blood flowing, so stretch the right leg out behind us, bend the right knee, roll the knee forward on the outside of the left arm, put the foot down, look forward and let's go for ten. Left leg comes through, lift the right arm, left leg comes through, do a kick through, just like passing guard, leg comes back, stretch the leg out behind us and again, right leg forward, left leg through, maintain the shoulder over the wrist so we don't get this happening in the left shoulder and come back. Left leg comes out, seven more.

One, right leg out, look forward, two and five more, five, four and three fast, three. Two, one and last one, keep the left leg through, stay in the air and slowly sit down, put your right leg on the inside of your thigh or knee, if you can't do this, if it hurts your knee, put a gi jacket on your right knee or just put the foot up, extend to the left leg and we don't want to fall into a coma so stay active here, moving, flowing with the breath. So what we just did was maybe passing the guard, just working intensely for half a minute but now we got the result we wanted, we passed the guard, now we want to establish the position, calming down, enjoying the result of our work. Every time you establish a position in jiu-jitsu, take one deep breath in and let it go and squeeze, you get the points and you get time to appreciate what you just did.

So appreciate this position that we're in now, slowly flowing with the breath. Come back up, left hand to the ground, right leg to the ground, lift, kick it back and stay here. Now, press the hands down, activate your chest and belly three times, up and down and then we switch the position of the legs. So let's do it.

From side to side, doesn't matter how many we do, as long as we do it with the breath and with awareness. Working hard for the result we want. Breathing deeply, pressing the ground away, working it. One more.

Stop here, right leg on the outside of the right hand, put your left knee down and if you want come up to the fists and pressing the fists down. You can take the time to notice the difference between being here and being kind of comfortable and being here lifting the chest and really sinking into the hips. Maybe it's super uncomfortable, but it's better to be here and be in a good posture for a little while than being in a bad posture for a long while. So stay here in good posture even though it feels like you're submitting your own hip.

Stay here and breathe. Maybe you feel how the sweat starts flowing. Calming down with the breath. Stretch your right arm back behind you, bend the left knee and try to grab your own foot and pull the heel as close to the butt as possible.

Now you might feel as if someone is submitting you, but as long as it doesn't snap, try to endure, breathe your way out of it, be determined. All the hard work you put into what you're doing right now, don't waste it by being by being unpresented for a moment, be present of everything that's happening. Even if it's good or bad, it doesn't matter, just stay aware of what's happening. Let it go, hands to the ground, come up to your feet, come up to your toes, stretch your right leg out behind you and come back to the ambog.

The other side, stretch the left foot out behind you, bend the knee, roll the knee to the outside of your left hand. Look forward, lift the left arm, slowly take your right leg between your hand and feet, take it back, stretch the left leg out behind you and again, kick the right leg through, don't jump into your shoulder but lift it up, stay active in the core and the shoulder, come back, left leg out and up, as high as you can. Eight more, eight. Come back, left leg out, stretch it to the roof, roll it forward and kick it through.

And back, lift it up and kick forward. Left leg out and up, up, up, up, roll it forward and kick through. Five more, five. Being determined in what we do, doing it correctly, taking the time, putting in the effort.

Two more. And last one, stop here. We got the result we wanted, established the position as good as we can, adjusting the left foot, sinking into the position, maybe feeling how your opponent starts to get stressed because you worked with such determination that you got the guard pass, you got the sweep, you mounted, you got the knee and belly, whatever, maybe even you have the back mount right now. That guy is squirming and moving, you're just focusing on breathing, relaxing, squeezing, establishing.

Being present right now. Another deep breath before you start moving forward again. Let it go. Come back up, right hand to the ground, right leg comes back, stay here.

Last minute of the fight, go. Switch legs, switch legs, clap your feet, switch legs, come on, let's do it. Ten minutes until your first fight starts. Go for it.

You want to be super prepared for the first fight, so do a few more. Three more, two and one, stop here. Right knee comes down on your fists, maybe you even want to come down to your elbows, but it's probably better to flatten out your right foot to lifting the chest. Coming back to your breath.

Without hurting your right hip, try to submit it a little bit. Doesn't matter what's happening around you, what your coach is telling you, what everybody else is doing, it's all going to be okay as long as you stay aware of yourself and your breath. If you're breathing, then you know that you're in control. Left hand grabs the right foot, if you can, maybe you have to grab your belt, doesn't matter.

Someone is submitting your right quads, let him do it, he's never going to get it. Open your chest and breathe. He's going to be tired in a couple of seconds, just endure this as long as it doesn't snap. You want to be able to train next week, so if the guy has a legit submission, all you have to do is tap and go home and work again.

And let it go. Come up on your hands, on your toes, stretch left leg out behind you. And come back to down dog. Just a couple of jumps, clap your feet in the air, maybe nail it for a couple of seconds.

Land in prayer squat. And just imagine, close your eyes and imagine that they're calling your name right now. How do you feel prepared going into your first fight of today? Maybe your first time ever, maybe your hundredth fight ever.

But just feel how different you feel right now than from when you woke up this morning, or maybe the way you feel after your usual warm up. Feel how the breath flows in your body, how your blood is pumping. Your body is open and nimble and agile, it's warm, it's present, it's prepared to do what your head wants it to do. Open your eyes.

Most important of all guys, have fun while you're doing your Jitsu. You're not going to do it forever, you don't live forever, so when you do it, have lots of fun. Thank you for watching guys, good luck in the competition. See you in the next video or see you on the mat.

Take care.