Sebastian Brosche · 21 min · 1,912 words
A 20-minute core flow targeting the front and sides of your core. Less talk, more movement, for a stronger grappling core.
Hey everybody, in today's flow there will be less instruction and more moving with the focus on front of the core and sides of the core. Start on your hands and knees for Cat-Cow. Arching and rounding the spine. And as you arch around the spine, be aware to use the entire spine.
So lower back, middle back, upper back. Adding the breathing. Inhale as the spine arches. Exhale as it rounds.
Coming to a neutral spine. Walk the hands forward for Puppy. Keeping the hips where they are. Bringing the right hand to the center of the midline.
Left hand on top of the right. Turning towards the left. Feeling the stretch through the right side, particularly the right lat. Center, other side.
Left hand on the ground, right hand over top. Turning towards the right side. Come to center. Hands under the shoulders.
Tuck the toes to find your dog. In your first dog for today, bend one leg, bend the other leg. Allow the hips to move. Feel the stretch throughout the back of the legs.
Stepping the right foot between the hands. Keeping the back knee up for Runner's Lunge. Weight in the hands. Feeling the stretch through the back hip, which is your left hip.
Find your way to dog. Transitioning to the other side. Left foot between the hands. Back knee stays up.
Feeling the stretch through that back hip. Step both feet to the front of the mat. Forward fold. Allow the knees to bend.
Feeling this through maybe the right leg. Feeling the stretch through the left leg. Feeling the stretch through the right leg. Feeling the stretch through the left leg.
Allow the knees to bend. Feeling this through maybe the entire back body. Or maybe more through the hamstrings or through the lower back. Wherever you feel it is probably where you need it.
If you have salutations, inhale, half lift. Exhale, forward fold. Inhale, stand all the way up. Exhale, palms together.
Inhaling, arms up. Exhale, forward fold. Inhale, half lift. Exhale, forward fold.
Deep inhale, stand all the way up. Reaching through the ring fingers. And exhale, fold right away. Inhale, half lift.
And on your exhale, step to plank. Finding your strong plank position. Slowly lowering to the ground. Elbows under the shoulders for Sphinx.
Using the hands and fingers to pull the torso up and forward. Clasping the hands together, tuck the toes for front plank. Noticing the hands are towards the midline of the body. Keeping the hands towards the midline of the body.
Unclasp them, place the right palm down. Roll to the outer right side for side plank. Reaching the left arm up. Backing the legs, maybe lifting the top leg.
Strengthening through the outer legs. Really good for that knee shield, among other things. Find your plank. Other side.
Left palm to the ground, reaching the right arm up. And maybe the right foot up. Keep that hip high. Plank position.
Lower the hips for Sphinx. Releasing that, hands under the shoulders. Find your way to dog. Step or hop to the front of your mat.
Inhale, half lift. Exhale, forward fold. Inhale, stand all the way up. Exhale, palms together.
Inhaling, arms up. Exhale, forward fold. Inhale, half lift. And on your exhale, step the right foot back.
Right knee down, coming up for low lunge. And in the low lunge, pull the hips to ribs. Just a little bit. Tilt the pelvis forward.
Making the quad longer. Reach the right arm up. And over to the left side. You should feel this through your core.
Over to the left side. You should feel this through your quads and hips. Coming to center. Plank position.
Lowering, even better than lowering, I want you to pull yourself to the ground slowly. Sphinx. Clasp the palms together. Tuck the toes for plank.
Placing the right palm on the ground. Rolling to the outer right side. Reaching the left arm up. Maybe the left leg up.
Making sure that hip stays high. Don't allow the right hip to sag. Keep it high and strong. With control, coming to your plank.
Controlling your breathing the entire time when it's hard. Just like Jujitsu rolls. Placing the left arm on the left palm on the ground. Roll to the outer left side.
Reaching the right arm up. Lifting the right leg. With control, finding your plank. Lowering the hips for Sphinx.
Using the fingers to pull the torso up and forward. Creating traction. Should feel nice. Hands under the shoulders.
Strong and controlled. You should feel the muscles. Should feel nice. Hands under the shoulders.
Strong and controlled. Lifting to plank. Then your dog. Stepping the right foot forward for Low Lunge.
Pulling the hips to ribs a small amount. As if you have some type of suspenders on. I'm not questioning your clothing choice. Suspenders.
Reaching the left arm up. Should feel the stretch from the knee, hip, all the way through that left side. And maybe reach over to the right side. Back to center.
Step both feet to the front of the mat. Inhale, half lift. Exhale, forward fold. Inhale, stand all the way up.
Exhale, palms together. Time to have what's my definition of fun. Inhale, arms up. Exhale, forward fold.
Inhale, half lift. And on your exhale, step the left foot back. Left foot back to swing the right leg up for Three-Legged Dog. Shift forward to plank.
Keep the plank. Right knee to the outside of the right elbow. So that's one. Going for three.
Three-Legged Dog with control. Plank. Knee to the outside of the elbow. That's two.
Three-Legged Dog. Plank. Knee to elbow. That's three.
Three-Legged Dog. Open the hip for a twist. In the twist, I like to come to my right fingertips. And I say with control, being aware of using your core.
So it's harder to do movements with control sometimes than fast ones. Quite often in strengthening. So with control, stepping the right foot between the hands up for High Lunge. Back knee stays bent.
Use your suspenders. Pull the hips to ribs. Reaching the left arm up. And to the right side.
Come to center. Hands down for plank. In your plank, pull yourself to the ground. Elbows under the shoulders for Sphinx.
Fingertips pull your torso up and forward. Enjoy the quick break. Palms together. Tuck the toes for plank.
Again, using your suspenders, pulling the hips to ribs. Not a crazy amount. Just a little bit to engage, especially that lower core. Right palm down.
Roll to the outer right side. Left arm reaches up. Maybe left leg reaches up. Keep that bottom hip lifted.
Plank. Staying plank for just a breath. I want to say neutralizing everything, but it's not. Other side.
Left palm down. Rolling to the outer left side. Reaching the right arm up. Right foot up.
Keep the hips high. Plank position. Hands under the shoulders. Find your way to plank.
Slow and controlled. Tucking the toes. Plank to dog. This time lifting the left leg up and back for three-legged dog.
Plank. Knee to the outside of the elbow. That's one. Three-legged dog.
Plank. Knee to the outside of the elbow. That's two. Three-legged dog.
Plank. Knee to the outside of the elbow. That's three. And leg up and back with a twist.
Open the hip. I like to go to the tips of my left fingers. With control, stepping the left foot between the hands. Coming up for high lunge.
Pulling the hips to ribs. Lifting the right arm up. Rolling over the left side. Coming to center.
And then we're going to do the other side. Coming to center. Placing both hands down. Both feet to the front of the mat.
Inhale, half lift. Exhale, forward fold. Inhale, stand all the way up. Exhale, palms together.
One more time. A little bit quicker. Inhaling, arms up. Exhale, forward fold.
Inhale, stand up. And on your exhale, step the left foot back to swing the right leg back for three-legged dog. Three to five, knee to elbows. Keeping controlled breathing with movement, even when it's hard.
Last one. When you're ready, meet me in three-legged dog with a twist. Stepping the right foot between the hands. Up for high lunge.
Pulling the hips to ribs. On the left side, reaching the left arm up. And over to the right side. Inhale to center.
Hands down for plank. Pulling yourself to ground in plank. Sphinx pose. Clasping the hands together.
Tuck the toes up for forearm plank. Right palm down. Roll the arms up. Palm down.
Roll to the outer right side. And reach the left hand up to the left last time. Maybe that top leg comes up too for three, two, one. Forearm plank.
Left palm on the ground. Roll to the outer left side, reaching the right arm up. Right leg up too maybe. Lifting the hips.
Forearm plank. And sphinx. Hands under the shoulders with control. Slowly come to plank.
Then your dog, lifting this time the left foot up and back. Knee to elbow three to five times. Inhale. Exhale.
Inhale. Exhale. Inhale. Inhale.
Inhale. Meet me in three-legged dog with a twist. Inhale. Inhale.
Stepping the left foot between the hands up for high lunge. Pulling the hips to ribs. Reaching the right arm up, maybe over to the left side. Inhaling to center.
Last time, plant the hands on the ground for plank. Bonus one. Pull yourself to the ground. Elbows under the shoulders for sphinx.
Using the hands to pull the torso up and forward. Palms together. Find your plank. Right palm on the ground.
Roll to the outer right side. Left arm and left leg up. Plank position. Other side.
Roll to the outer left side. Reaching the right arm and right leg up. Plank position. Sphinx.
Releasing that. Pushing off the hands. And move all the way onto your back. Three bridge poses to finish.
Planting the feet. Lifting the hips. Lifting the hips as high as they will go. And if you're feeling strong, maybe reach the right leg up.
Plant the right. Reach the left. Lower the hips. Rest for just a moment.
We're doing bridges because everybody needs them. So good for us. Surprisingly hard, this variation, too. Planting the feet.
Lifting the hips. Plant the left leg strong. Optional to reach the right leg up. Other side.
Right leg plants, left leg goes up. Plant. Hips down. One more.
So whenever you're ready, planting the feet to lift the hips. Reaching the right arm up. Right arm. You could reach the right arm, but the left leg will probably be a bit more beneficial here.
Planting the leg. Other side. Planting both feet. Last bridge.
Lifting the hips for three, two, and one. Lowering to the ground. Walk the feet wider than the mat. Knees in.
Hands on the belly. Close the eyes. A few deep breaths. The challenge of this class is to keep the breathing with movement regulated even when it gets hard.
And that's a big part of jiu-jitsu. So you have more time, go ahead and stay here. If you're working within those 20 minutes, roll to your favorite side, sitting all the way up. And there we are.
Thank you for joining me today. We'll see you next class.
This is the transcript. Become a member to watch the video.
Watch now →.avif)