Sebastian Brosche · 20 min · 2,151 words
Previously titled: high (9)
Our flow today focuses on the core diagonal strength, so opposite hip and opposite shoulder for both sides and when this is strong that allows the entire system to work better through the core. Starting on your back for what's called dead bug. Knees above the hips, reach the arms to the ceiling, push the lower back into the ground. There should be no space.
When I put my hand under my lower back there should be no space. Push the lower back into the ground. This engages the lower core. Extend the right leg out, left arm above the head.
Keep the lower back on the ground best you can. Reset. Left leg extended, right arm overhead, lower back on the ground and reset. Slowly with control for a few more times.
Extend the opposite leg and opposite arm. The focus of today's class is to breathe when it's hard to breathe. As we move through this flow and these core exercises, breathe when it's hard to breathe and that transitions to the jiu-jitsu practice really really nicely in hard wrestles and hard rounds in big drilling sessions to be able to breathe when it's hard to breathe, strengthening that mental muscle and awareness. Meet me in the center.
Grab behind the legs, tuck the chin, rock and roll. Relax the core as you're rock and rolling. Finding your way to tabletop on the hands and knees. Very similar, just different.
Extend the right leg back, left arm forward, keeping the core engaged and move the right leg out to the right, left arm out to the left, away from the midline. Center, elbow to knee. That's one. Extend away from the midline, towards the midline, elbow to knee.
That's two. We're doing three. Keep the core engaged, away from the midline, towards the midline and three, elbow to knee. All your hands and knees on the ground.
Other side. Extend the left leg back, right into the curtain, most important. Right arm forward, away from the midline, towards the midline, elbow to knee. Reach, extend the leg and arm, keep the core engaged, away from the midline, towards the midline, elbow to knee.
Last one. Extend away from the midline, towards the midline, elbow to knee. All your hands and knees on the ground. Tuck the toes, hips up and back for dog.
Walk your dog out. Bend one leg, bend the other leg, move the head, move the hips. Get the rest off. Begin the blood flow.
Step both feet to the front of the mat for forward fold. Inhale, half lift. Exhale, forward fold. Inhale to stand all the way up.
Exhale, palms together. Inhaling, arms up. Exhale, forward fold. Inhale, half lift.
And on your exhale, step to dog. Shift to plank. Reach the right leg back, left arm forward. Away from the midline, towards the midline, elbow to knee.
Extend the arm and leg, away from the midline, towards the midline, elbow to knee. One more. Extend away from the midline, towards the midline, elbow to knee. Plank.
Dog. Reach the right leg up and back for a twist. With control, step the right foot between the hands, left knee down, low lunge. Hands, the palms of the hands on the lower back.
Pull the shoulders together and down behind you, stretching through the left hip and allowing a small shoulder stretch. Other side. Find your plank. Extend the left leg back, right arm forward, away from the midline with control, towards the midline, elbow to knee.
Extend the arm and leg away from the midline, towards the midline, elbow to knee. Last one. Extend the leg and arm away from the midline, towards the midline, elbow to knee. All your hands and knees on the mat, hands and feet on the mat, sorry.
Dog. Left leg up and back, three-legged dog with a twist. And this is more of an advanced flow, so I won't be giving as many directions in each posture in each pose because we're flowing and moving. Step the left foot between the hands, back knee down, low lunge.
Palms of the hands on lower back. Pull the elbows together and down, giving rest time in between the core work. Finding your plank. With control, lowering everything to the ground.
Elbows under the shoulders for sphinx. Using the fingers to pull the torso forward and maybe up. Clasp the hands together, tuck the toes, plank. Now watch carefully.
Left palm stays towards the midline, left palm goes on the ground, left leg extends out, right leg extends forward. For three, two, one. Center, other side, right palm goes on the ground, left arm extends out, right leg extends back for three, two, and one. Center, plank, sphinx.
Hands under the shoulders, push up to plank and dog. And that's our game today. Step both feet to the front of the mat, forward fold. Inhale, half lift.
Exhale, forward fold. Inhale, stand all the way up. Exhale, palms together. Inhale, arms up.
Exhale, forward fold. Inhale, half lift. And on your exhale, find your dog. From dog, shift the weight forward to plank.
Check the core, make sure it's engaged. Reach the right leg back, left arm extended, away from the midline, towards the midline, elbow to knee. Breathe when it's hard to breathe with control. Extend, away from the midline, towards the midline, elbow to knee.
Extend, away from the midline, towards the midline, elbow to knee. Left hand down, right leg goes up and back for your twist in three-legged dog. Step the right foot between the hands, this time for high lunge, allowing an additional stretch to the back hip. Palms of the hands on the back, pulling the shoulder blades and elbows together and down behind you.
And if you need to do low lunge here like before, you can go ahead and do that. I won't stop you. In fact, I can't stop you because I'm here and you are wherever you are in the world. Good.
Hands on the ground, find your dog, stay here for just a moment, getting ready for our plank. So moment seems to be up, shift the weight forward, find your strong plank, extend the left leg back, right arm forward, away from the midline, towards the midline, elbow to knee, breathing when it's hard to breathe. Extend, away from the midline, towards the midline, elbow to knee. Last one, extend away towards the midline, elbow to knee, right hand down, left leg goes up and back for three-legged dog.
It's one of those small points you find where you can relax for just a moment and you take it. Gives you energy for what's next. Step the left foot between the hands, high lunge, low lunge if you need it, palms of the hands on the back, pulling the shoulder blades and elbows together and down. Back knee should be bent to allow stretch through that hip flexor.
Pulling the shoulder blades together and back opens the shoulders after so much work with the shoulders being forward in our planks. Releasing that, find your plank position with control, core engaged, slowly lower to the ground, elbows under the shoulders for sphinx, using the fingers to pull your torso forward and it will go up a little bit. Clasping the hands together, tuck the toes, find your plank, forearm plank because I'm on the forearms this time. Place the right palm on the ground, extend the left, sorry, right palm on the ground, right foot out, left arm in front of you for three, two, and one.
Reset, left palm on the ground, extend the left leg behind you, right arm forward for three, two, and one. Reset and plank, lower to sphinx, hands under the shoulders, up, I want to call it push up to plank, dog and step both feet to the front of the mat. Forward fold, seeing the forward fold for just a moment. In your forward fold, adding some hamstrings to the party, gently straighten or almost straighten one leg then the other.
We've done a lot of work through the front of the hips and the core, so in our quick break, gently extending each leg because we have one more round and the last round always has to be the best one. In tournaments I call it the gold medal round, the best one, the most focused, the best breathing. Let's do it. Inhale, half lift, exhale, forward fold, inhale, stand all the way up, exhale, palms together, party time, inhale, arms up, exhale, forward fold, inhale, half lift, and on your exhale, find your dog.
From the dog, shift the weight forward for plank, take a moment, engage the core, extend the second toe, right leg, left hand. Right foot here, heel to the front, heel over the back, throw the leg into your body. Fists Open, middle bend, right arm forward, bend the middle leg forward, next come down, right leg force going forward, left hand forward towards individual position. Should stand straight, Step in the right foot between the hands for lunge.
Right foot, right foot, not your right hand, your right foot. Back of the hands, the hands on the back of the hips, pulling the shoulder blades together and down. Releasing that, find your plank. And then we're gonna do the other side.
Releasing that, find your plank. Strong plank for other side. Extend your left leg out behind you, right arm forward, away from the midline, towards the midline, elbow to knee. Extend away from the midline, towards the midline, elbow to knee, last one.
Extend away from the midline, towards the midline, elbow to knee, right hand down, left leg goes up and back for a twist, three legged dog. Step the left foot between the hands, up for high lunge. Place the hands on the back, elbows together and down, opening the chest, opening the shoulders. Release in that, find your dog, stand dog for just a moment, before we move to our last sphynx forearm plank flow.
Shift the weight forward for a strong plank, lowering the entire body to the ground, elbows under the shoulders for sphynx. Clasp the palms together, tuck the toes, up for forearm plank. Place the palm of the right hand on the ground, extend the right leg back, keeping the core engaged, left hand and arm forward for a three, two, and one. Reset in plank, release in that, release in that, release in that, release in that, plank.
The palm of the left hand goes on the ground, left leg extends back, right arm forward for three, two, one. Forearm plank, lower to the ground for sphynx. Hands under the shoulders, push the hips to heels for turtle for just a moment. Hands on the ground, rest the forehead on the hands.
And finding your way onto the back, three simple bridges. We did a lot of work today, so the bridges will be a bit more simple. Feet on the ground, lift the hips, see if you can pull your shoulders and elbows underneath you, just like we did when we were in our lunges. So holding the bridge, belly button goes as high as it can to the ceiling for five, four, three, two, and one.
Release, hands on the belly, knees together, take just a moment. Next set, plant the feet, lifting the hips, elbows under the shoulders best you can, just like before. This time, belly button up, plant the left leg, extend the right leg to the ceiling, keeping the hips high for three, two, one. Right leg down, extend the left leg up for three, two, one.
Both feet on the ground, hips down, knees together, hands on the belly. Last one, you can pick your variation of bridge that you would like, both feet on the ground or choose the one with the extended leg. I'm going to do the extended leg, plant the feet, lift the hips as high as they will go, reach the right leg up, three, two, one. Right leg down, other side, left leg up for three, two, one.
Both hips down, knees into the chest, gently rock side to side. Lower the knees to the right side, extend the left arm out, really gentle spinal twist to finish, just for that lower back. We did a lot of work with it and through the core. Knees to center and other side.
So our goal is to be able to do this until it becomes easy, slow and controlled breathing when it's hard. It's a great, great way to practice it. Knees to center. Go ahead and sit all the way up.
Thank you for joining me today, everybody, and I'll see you next time.
This is the transcript. Become a member to watch the video.
Watch now →.avif)