Sebastian Brosche · 6 min · 716 words
Previously titled: Video 17 Core I don't have time for yoga
Alright team, let's move through some core. Get you warmed up first. Starting on the hands and knees. Right foot to the outside of the right hand.
Lizard. Now you have options here. We've talked in this series about lots of options. You can stay on the hands if you like.
Back knee can stay down. You can lift the back knee. You can lower the elbows to the ground with the back knee down, or the back knee lifted. So find your variation.
The last one, even go into the low lunge. So if you're in the low lunge, push those back hips forward. Left hip forward. I'm giving you a few different options to find which one opens the front of that left hip the most.
Because when you go into some stuff we're doing for the back, I need the hips to be open. And they need to be open anyway because we spend a lot of our lives. Legs bent. A lot of our jujitsu lives, legs bent.
Hands and knees. Other side. Left foot to the outside of the left hand. Either stay exactly here.
You can lift the back knee. Going through your options again for you. You can lower the elbows. You can have the elbows lower with the back knee lifted.
Or low lunge. Push that right hip forward, that back hip forward. The reason why I'm going to low lunge is when I go in lizard, I feel it in my left quad opening. The groin, the adductor, I don't feel in the front of the hips.
That's why I'm choosing this. But you need to do whichever one that you need to do today. Okay on the hands and knees. Let's wake up the spine.
So into Sphinx pose. Locust first. Hands on the ground. Palms beside the hips.
Palms down. Lift the legs first. Notice that engagement. Lift the hands second.
Pull the shoulder blades towards the spine and down. Release. Hands under the shoulders. Lift for Cobra.
And release. Turtle. You need to wake everything up a bit before you go into this core work. Okay now we're ready.
Here we go team. Bridge pose. Plank. So find your plank lift.
Palms are together and nothing visually will move but create the action of pulling the heels to the elbows. For five, four, three, two, one. Staying up. Turn the left palm to the ground.
It is towards the midline. Towards the ground. Up to your right side. Create the action of pulling your left heel towards the left hand.
For five, four, three, two, one. To center. Other side. Right foot to the right hand.
For five, four, three, two, one. Plank again. Create that action. Heel to toes.
For five, four, three, two, one. Lower the knees. Turtle. And that's instead of just sitting there and plank, that's a really nice way to really engage the muscles.
And this core is nice for five minutes because we also move through strengthening of the shoulders to other areas of the body. Stabilizing which is important for jiu-jitsu. Good to be strong in the shoulders to defend sweeps. Okay moving through this again.
So your shoulders don't pop out when you're defending sweeps. Not like that when they happen but sometimes if they're not strong enough they do get injured. So this is nice for that. To defend that.
Plank position. Knees up. Toes towards the elbows. Pull it together for five, four, three, two, one.
Left palm on the ground. Roll to your side plank. And you have the option of lifting the right leg. Pull the left heel to the left hand for five, four, three, two, one.
Other side. Five, four, three, two, one. Plank position. Heel to toes as much as you can for ten, nine, eight, seven, six, five, four, three, two, one.
Knees to the ground. And turtle. Allow the hips to drop. Hips to heels to drop.
Wiggle side to side. Okay. Good five minutes for the core. So you're gonna stay here in turtle for a few more minutes if you need to or a couple more seconds or meet me in a sit and that's all we got for today.
I'll see you next class.
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