Core Strength: 9-Min Core Program Part 5 for BJJ

Hi guys and welcome back to the last session in the core week. Lay down on your back, legs straight up, interlace your fingers, make a pistol with your index and thumb, lower the right leg barely off the floor, engage both knees so you're straightening your legs and spreading your toes, arms overhead for an inhale and exhale go on the inside of the left knee, again inhale up, inhale overhead and exhale lift your shoulder blades up, inhale lower down and exhale up, that was three, inhale lower down and exhale fingers on the outside of the leg for a twist, inhale lower down, exhale twist, inhale lower down, exhale twist, one more inhale lower down, exhale twist and hold, three, two, one and relax, take a breath and let's do the second side, legs up first and slowly lower the left foot almost all the way down, interlace the fingers, make a pistol, engage your legs so your legs are straight, get as long as you can on the inhale, exhale on the inside of the knee, inhale lower down, exhale up, inhale down and exhale up, bonus one inhale down and exhale up, inhale down, exhale on the outside, inhale down, exhale up, inhale down, make sure you lift your right shoulder blade off of the floor, inhale down and exhale up and hold, three, two, one and relax, place your feet together, heels in the floor, connect your forearms and your shoulders to the floor and then try to lift your whole spine, hips and legs up off the floor, so you're lifting your whole spine except the top of your neck, your butt, your thighs, everything is away from the floor lifting up, try also to squeeze your ankles together and hold for five, four, three, lift a bit higher, two, one and lower down, again legs up, interlace your fingers, this time we're working on our legs only, so lower the right leg, lift up into the twist we did, hold here for inhale and exhale lower both feet down, inhale lift the left leg, exhale lower it down, inhale up and exhale down, two more, inhale, exhale squeeze, inhale up, exhale down, inhale up, both legs up, slowly switch sides, arms on the outside of the right leg, lower your left leg, hold here for a second, inhale here, engage your knees, exhale lower the right leg all the way to the left ankle, inhale up and exhale down, inhale up, exhale down, two more, inhale, exhale, inhale and exhale and lower all the way down, same thing again, ankles together, push your heels and your shoulders down, lift everything up off the floor and hold for seven, six, five, lift higher, four, three, two, one and lower down, legs straight again, let's go for full switches, okay so right leg down, lift up and then switch your legs and your arms, switching sides so it's like bicycles but with straight arms and legs, try to not touch any shoulder blade in the ground while you're doing this, so roll on your torso and your lower back but not on your upper back, keep switching, keep switching, two, one and relax, final round, legs straight, ankles together, lift everything up off the floor and stay here for ten, lift higher, stay for five, three, two and one, final exercise for this program, legs straight up, palms flat down, squeeze your ankles together to engage your inner thighs and get connection with the lowest part of your core and then get your feet as far to the left as possible without a shoulder blade lifting off the ground, inhale center, slow deep exhale, press the ankles together and far out to the right side, inhale center, exhale left, inhale center, exhale left, inhale center, exhale left, inhale center, exhale right, inhale center, exhale left, inhale center, exhale right, Inhale center, exhale left. Inhale center, exhale right. Final round, inhale center, exhale left.