Core & Mobility: 10-Min Squat & Strength Flow for BJJ

So just be done with it and move on Sitting down on your butt slowly lowering down on your back Arms and legs to the ceiling so straight up make a yoga pistol interlace the fingers and make a pistol So this will be the the center of the movement just that we need to lift the shoulder blades off the floor first This will be where we inhale lower one leg and twist to outside the other leg so arms on the outside of one leg and Then inhale back to center. Don't place your shoulder blades down exhale twist over to the side and spread your legs as much as you can Inhale center exhale twist keep going in your own pace and keep the knees goddamn straight straight legs It's obviously a core workout But it should also be a hamstring and and some strength and flexibility for the legs while you're working the core So we're trying to get several things done at once at least five on each side. So about 25 seconds You want to kill your students here? It's just for a brief moment.

Keep going. Don't quit. Don't stop. Don't give up encourage them and shame them if they give up really bad, don't do that, but Jokingly you can do that use your sacrificial lamb that we will talk about later to really taunt them for being weak and Fragile of mind and then as soon as this one is done, you don't want to crunch up one more time So just to give them a short break from this can be place the feet down Lift your hips and take one big breath just stretching everything out on the front side I always do this myself after an intense core moment and Then Rolling down lifting your legs rolling as far back as is comfortable for your neck Maybe all the way to upside down guard moving into mobility Rolling up into a squat and something you should say here If you know that some people in your class are definitely gonna struggle use the fingers behind you to get up off the floor And then use the fingers in front of you to slowly place the knees down stretching your toes moving into the snowboard pose That I call it or camel pose in yoga and then from here use your fingertips slowly rolling over the toes Rolling all the way down using your fingers to do it control or just finding your pace Some people will want to do this really mobile rolling back and forward So always when you're gonna give advanced options give them the basic one first So you would say keep doing this or if you want roll up and stretch one leg out In front of you for a pistol squat.

So you are doing a squat on one leg Maybe holding on to the foot or ankle rolling back doing the second side So you're in a squat with all the weight into one foot Of course you you can repeat yourself You should always repeat yourself as much as possible and just say keep using the hands if you want one last advanced option roll up into a pistol squat and Maybe do a penetration step like we do when we do a double or single leg so placing one knee down and pushing Forward so where the foot is doesn't matter something we want them here So other people we step them far forward Rolling all the way back into a pistol squat really really good Ankle knee and hip mobility when you do this controlled is something I would say Because the reason I say something like that, this is really good mobility for ankle knees and hips when you do it correctly Some people are doing it incorrectly and they don't feel any mobility work at all So you have to remind them sometimes why we're doing it and that it's important to do it correctly and at the right pace and and slow Look what happens when she's doing it fast. This is the standard This is the standard pace in which we do jiu-jitsu warm-ups This is the framework and the default that people are used to This is a lot more difficult because when you take away the speed your flaws are exposed You can write that down on your arm with tattoo ink when you take away the speed your flaws are exposed So but when you go too slow, you don't have time in a 60-minute class, so you have to find that balance We will talk about that more later. So three three options for mobility rolling back into camel pose or the snowboard pose and The second one is rolling up into a pistol squat with or without using the hands I Usually shorten that down and say using the hands if you need to you don't have to no shame if you do and Then last option from pistol squat penetration step Taking your time in the transitions where you want to skip is where you should spend a little extra time because that might be A weak spot. It's a good thing to say and Then when we're done with that, we're rolling up one last time into squat and crow not gonna go through that one And maybe one option can be if you if you are Have no neck problems and are strong in the shoulders you can try from crow to play slowly with control your head down in the ground and Then coming back to crow a nice little challenge for you But you will always frame it like that not expecting everybody to do it and always saying if you have no neck problems And if you believe you're strong enough, then you leave it you flip it and leave the Decision on to them.

You don't force them to do something that might be scary for some Again you've been talking about the shoulders in the vignassa so everything applies to almost every pose in the same category We have a strong frame good posture Keep it together From there you walk or jump back optional vignassa meet in down dog super quick recap floating forward Jumping back with your hips high all the way into the hands stopping in a squat doing an omoplata For a moment switching the sides doing another omoplata Laying down on the back arms and legs up making a yoga pistol splitting the legs Twisting always keeping your shoulder blades off the floor kill them kill them kill them a little bridge Take a big breath through the belly and really stretch the belly and then rolling back to upside down guard or as far as you go coming up into the snowboard pose and then give options for pistols and Then give options for penetration step And then rolling all the way back all the way up into crow Maybe an option to place your head down the top of your head down with your shoulders intact And then back optional vignassa dog