Sebastian Brosche · 15 min · 1,379 words
A 15-minute flow targeting the hip flexors and deep hips with figure-four and dragon positions. Part of Flow State.
All right guys, let's start with reverse sit-ups with figure four. So your hands can do anything you want, but put your legs in a figure four and then pull everything in as far as you can. And then stretch the legs out so we're not really lifting the chest, we're only using our knee to pull ourselves in to get more flexible. If you want more of a challenge, you can try to touch the elbow to the knee and the foot like this.
That's optional. Only do as much as you need so that you don't need to quit prematurely. If you need a super challenge, try to cross opposite knee and elbow and ankle and elbow. A few more from side to side.
And now everybody British pose. Put your feet down and lift your hips, stretch your arms overhead. Squeeze your butt, lift your hips higher. Really squeeze and push.
Nice. And now grab your right foot with both hands and then rock over to the side so that your right knee touches the ground. It has to be in the ground. This position is called K-guard.
The other leg can kick out and move. Work the mobility in that leg while you're holding the other leg in place. If you need more mobility and stretching here, lift yourself up towards the leg. Maybe hug the leg, maybe squeeze the leg, maybe climb the leg like pole dancing.
But keep the foot active and flat and don't pull the bottom of the foot towards you. And then go from side to side with the leg, kick it out, generate a little bit of momentum while you're pulling the knee firmly down to the ground. Nice. Switch sides.
Grab the left foot and pull the knee all the way down to the ground. K-guard. It's like the knee shield but on the other leg. It's a knee shield with a...
It's a foot shield with a bottom leg. Very useful against tricky guard passers. Right now we're working the hip mobility by keeping the knee static, keeping the hip static and moving the other hip. It's a different type of mobility than many people normally do.
Right. Then rock and roll a few times up and down. And then sit with your hands behind you. Put the figure four on again and then touch the foot to the ground like this and then lift your chest.
And then keep your figure four. Just tilt it over to the other side, stretching the opposite way, like internal rotation of the leg. And then switch from side to side. If you need more, you can come up into crab and do the figure four there.
If you need more, you can come up into crab and do the figure four there. That's optional. One more from side to side. And then switch sides.
Same thing. Nice. Okay, let's rock and roll again. And as we're rocking and rolling, put the figure four on while you're rolling back.
And then when you roll up, you roll up into a seated figure four, frame on your own knee and ankle and come up to standing. And then when you roll up, you roll up into a seated figure four, frame on your own knee and ankle and come up to standing. And then sit down, roll back, switch the figure four, frame on yourself. You can use the hand in the ground too, but eventually you want to be able to self frame to come up and roll back.
Do this from side to side. We're rolling up into dragon squat. This figure four squat is called dragon squat. This is the dragon class.
Oops. Two more on each side. Oops. Two more on each side.
All right. And now next time we come up into dragon squat, we're going to stand all the way up on that leg and then put the other leg in a figure four standing. Okay. It's one we call funky chair pose.
Look, the foot is coming back now all the way. Sit down, roll back, do the same thing on the other side. Dragon, back leg comes all the way around into funky chair. Hold the balance.
Keep breathing. And then all the way down, roll back. Find the flow. If you need a super difficult transition, come into funky chair and then fall forward into dragon instead of stepping back.
So again, if you need a challenge, come up into funky chair and then fall down into dragon and roll back. We always need challenges when things start becoming boring. All right. Next exercise.
You're rolling up into dragon squat, lifting your butt. And then the legs are staying, but your feet are swiveling. You're swiveling on your heels, sitting down into dragon on the other side, rolling back, coming back, and then you're going to do the same thing. Sitting down into dragon on the other side, rolling back, coming up.
Look, I'm in dragon, the figure four, coming up. The legs are staying. Don't move the legs. Just spin on your heels or your toes and sit down and roll.
Come on up. Don't move the legs away. Just spin on them. And sit down and roll.
Two more times. All right, everybody, sit down into dragon and then take the top leg and kick it back into 1990. And from 1990, hands behind you, do the hip switch. Back leg comes forward into dragon squat.
And then we do the 360, the one we did, coming up to swivel. So again, we're in dragon squat. Back to 1990, do a hip switch. Do the dragon on the other side and then come up and spin.
And now you just did a full 360. Dragon, 1990, and switch. Dragon, and swivel. Dragon, 1990, switch.
Dragon, and spin. One more minute on your own. And then we do the 360. And then we do the 360.
And then we do the 360. And then we do the 360. And then we do the 360. And then we do the 360.
And then we do the 360. And then we do the 360. And then we do the 360. Nice.
And then take a break for a moment. Can you feel your hips starting to loosen up? And it's because we're both doing stretching while we're engaging the muscle and doing strength training. So coming up and down into these squats is strength training for muscles that you rarely use.
And that's why you're getting tired and sweating so much. But when we're doing both at the same time, mobility and stretching, that's when we get the real better results. That's when we get the real benefit. Combining the Dragon, these figure fours, try to have figure four as the theme today for the flow state part.
So four minutes now, just do everything your body needs. The twists, the back bends, the supermans, the straddles, the squats, the handstands. But try to put figure four, for example, if you're doing a handstand, you can try to put the figure four in the handstand. And see when you can put it in there and add the Dragon.
Okay, let's go. Okay. Get out of your head. Get into your breath.
And this is the time to improvise and freestyle and find your own moves, find your own new favorite positions. It's the best way to learn is to experiment and be creative. When you feel like starting to slow down, spend the last half a minute in the stretch. And then finish what you're doing.
And let's meet. Ankle's crossed. Sufi circles. Chest over knees.
Neck and shoulders. Maybe some extra wrists. And then smaller circles. Until you find a comfortable, tall, relaxed seated position, maybe close your eyes.
Inhale halfway. And then big inhale. Hold the breath. Long exhale.
Double sit halfway. Inhale. Strong inhale. Hold.
Long exhale. One more halfway. Full. Hold.
Super long exhale. All right, open your eyes. That felt good for me. I hope it felt good for you too.
Very nice. Let's get on with Jijitsu, drink some water. Let's get back to training. One, two.
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