Full-Body Warm-Up for BJJ: 27-Min Dynamic Mobility Routine

First side again ten times with the left knee, long and deep in and exhales through the nose and then one last side tap the right knee ten times. It doesn't count as a tap if you're tapping with the knee. Secret of Jiu-Jitsu. Nice and then back to center and catch your feet with your hands.

So butterfly on your back, wide knees and just wiggle your hips and check in with yourself today. How are you feeling today? How is your hips? How is your lower back?

Wiggle wiggle. Take another breath here. Now a spider and lasso drill. So kick your right leg out to the right if you fall over sideways, that's fine.

But pull your other foot towards your chest and then switch sides. So kick your left leg straight for a spider and pull your other lasso leg in towards your chest and do this a few rounds from side to side. Stretching the right leg and then stretching the left leg. One more on each side.

And final one. Then if you can keep holding on to the legs, but start rock and rolling, roll up and down until you find your balance on your butt. So try to not have your feet in the ground and let's try the same spider lasso drill here. Kick the right leg out to the right, hold your balance, but don't hold your breath and then roll back into onto your back or maybe even almost up to upside down guard and then find your balance.

Kick your left leg straight. Roll back. Having fun. Jiu-Jitsu times and then both legs if you can hold the balance and posture up, almost impossible.

The legs do not have to be straight. Very nice, roll back one last time. Whoop and then let's meet. Let's meet in a squat.

Take three breaths in a squat, check in with your knees, ankles and hips today. Good. Feet wider than the hips, stand up straight. Arms out in front of you, palms facing up.

Make fists and draw your fists into your armpits and then circle the wrists under a swim back like a cat motion. Nice. And then inhale as you draw your hands in. Exhale as you swim back.

One more inhale, draw in. Now as you exhale squat down while you're swimming backwards and then stand up, pull in, lift your chest. Exhale round and squat. One more inhale, chest up, look up.

Exhale big spinal round. Alright, inhale stand up, stay here. Same thing, just reversing the motion. Imagine you're pushing the floor away on the exhale cat spine and then inhale, swim your chest open.

Rotate the wrists under your armpits, exhale push. One more inhale, open swim and then as you exhale and push, squat down. So same thing we did just in reverse order. Inhale big swimming motion, lift your chest.

Exhale, roll and push down into a squat. One more inhale, big lift. Exhale push and stay in a squat, hands down in the ground in front of you. Slowly tap your right knee to the ground.

Support with your hands if you have any knee or ankle or toe problems. Tap the left knee, come back to squat and tap the left knee. And if you haven't been heel hooked in a while, maybe you want to do this grabbing onto your knees instead. So combat base from side to side, doing what you have to to facilitate for stiffness, injuries or just lack of coffee today.

One more on each side, combat base right and combat base left side. And then meet in a squat, come over to your shins and knees. Sit down, oh sorry, left hand to left knee, right hand to left ankle. Push your knee away and lean to the right.

So push left, lean right and take two more breaths. In this deep deep deep deep hip stretch. And switching, same thing on the other side. Push your right knee and ankle away, lean left.

Good stuff, back to center. Now come over to your shins and knees. Interlace your fingers and place your palms in the ceiling. Lift your chest and as you exhale drop your hips to the right.

Big side stretch, look under your right armpit. Back to center on an inhale. Exhale deep side stretch, drop your hips to the left. Center inhale.

Exhale drop your hips right, keep your chest high, tends to drop forward here. Inhale center. Exhale big side stretch through the whole armpit. One more on each side.

Inhale. Exhale side stretch. Final one. Inhale lift.

Exhale side stretch. Now come all the way up with the hips up, go high high high. And on your exhale clasp your hands behind your butt instead and sit down on your heels. Drop your chin to chest and roll your neck sideways from side to side.

So the neck as we all know that have all of us that have been neck cranked at least once in life know that the neck is really exposed. So just moving it some extra times during the warm-up can prevent some nasty injuries and feel really good. Now if you want to take this further option is to place the top of the head in the ground. We call this one the rabbit.

So it's a turtle with ears. It's a rabbit and if you want even want to if your neck is healthy then you can move around and place some weight into the head like a wrestler's warm-up. Keep your arms engaged and warm up your neck. This is really beneficial to do when we don't have our opponent's weight stacked on top of us.

So a good timing to do this in the warm-up and not in the sparring. Hands down to the floor come up to all fours. And then lean back into turtle. Keep your arms engaged, but take three breaths into your lower back.

So deep inhales through the nose. Exhales through the nose as well two more times. Now spinal roll all the way forward to a back bend. So drop your hips bend your elbows.

Imagine you're sprawling against a double leg and then reversing the whole motion engaging your core back to turtle. We're doing this six times in total, but now roll forward and look over your right shoulder. Maybe try to drop your left hip down. And then reverse it back to turtle.

Rolling forward engaging your core look over the left shoulder and drop the right hip. Maybe draw the knee up if you left knee up if you want to and then reverse back to turtle. That was three. Let's do three more.

Roll forward to a square sprawl. Shoulders back elbows in. Engage the core push the ground and roll back to turtle. Two more roll forward sprawl with a left hip down look right.

Back to let turtle. Final one. Roll forward to a sprawl look left. Drop the right hip and then tuck your toes on the last one push your butt up to down dog.

Wiggle your hips bend your knees move around feel good for a couple of breaths. Push your chest back and drop your head. Nice. Now lift your heels and drop your heels over to the right.

And push your chest back. We tend to go forward here so push back for a moment. And now lean into your right hand for a side plank circle your left arm in a big circle. Drop down on your left forearm lift your right arm for a low side plank.

Drop both elbows down for forearm plank hips in the ground. A back bend here. And now back to forearm plank right hand in the ground left hand in the ground top of a push-up back to dog. Let's do this whole sequence again lift your heels drop them to the left hold here for a breath and push your chest back towards your knees.

And then side plank right arm up big circle. Drop your elbow low side plank left arm up. Keep your core engaged in your hips square. Forearm plank with a back bend inhale here and then exhale as you press your hips down in your chest forward.

Forearm plank left hand right hand top of a push-up back to dog. This whole sequence again just flowing. Heels to the right forward to side plank make a big circle with the left arm. And as you exhale you place the left elbow down inhale as you circle the arms up.

Exhale as the elbow comes down inhaling forearm plank and exhale hips down. Back to forearm plank right hand left hand top of a push-up back to down dog. Drop your heels towards the left into side plank roll the right arm open on the inhale exhale elbow down. Left arm up low side plank into forearm plank into a back bend into forearm plank left hand right hand back to plank back to dog take a breath in dog preparing for the next sequence.

So lift your heels high and bend your knees push your chest back and lift your butt high try to get your chest and knees to come closer together we call this one a deep dog. Straighten your legs and lower your heels for a normal dog. Let's do two more of the deep dogs. So lift your butt and bend your knees and then straighten and stretch your hamstrings.

One more lift the butt chest back and then heels down nice. Lift your heels stretch your right leg out behind you for a three-legged dog inhale here and exhale as you roll the knee to the elbow. Two more times swipe the leg back inhale exhale knee to elbow. Final one inhale sweep the leg.

Exhale step forward to a lizard lunge with the foot on the outside of the hand. Stretch your right arm forward for a deep handshake drop the hips and then left knee in the ground right leg straight twist your spine open. Come back to lizard lunge lift the back knee stepping back to a deep dog. Left foot to lizard left arm forward deep handshake and then back knee down front leg straight left arm up twist open.

Lizard pose lift the back knee stepping back to deep dog. With a breath inhale as you step forward into handshake with the right leg exhale as you twist open. Inhale back to lizard exhale deep dog. Step forward inhale the left leg left handshake exhale twist open.

Inhale lizard exhale deep dog. Inhale right arm forward exhale twist open and stop here. Coming back to lizard but stretch your right arm back try to catch your right foot left foot with your right hand and take three breaths. Slowly letting go of the foot back to lizard stepping back to deep dog starting over lift the left leg out behind you bend the knee open the hips.

Inhale here and exhale knee to elbow two more inhale swipe the leg back. Exhale knee to elbow. Inhale swipe it back. Step forward to a deep handshake lunge.

Inhale here and exhale twist open. Inhale lizard exhale deep dog. Right foot handshake inhale exhale twist. Inhale lizard exhale step back.

Left foot inhale handshake exhale twist. Inhale lizard exhale deep dog. Right foot inhale handshake exhale twist. Inhale lizard exhale deep dog.

Exhale deep dog final round now left foot forward inhale handshake. Exhale twist and then bend your left knee grab your back foot with your left left hand. Even everything out equalize the stretch that you feel it everywhere take one more breath. And then slowly release coming back to deep dog.

All right time for some belly twists roll forward to a plank and come touching the belly to the ground. Bend the right knee look left and try to get your right foot as close to the left hand as possible. And then return to center bend your left knee touch it as close to your right hand as possible. Back to center one more time bend the right knee.

And then stop here keep your left hand where it is come up into a seated and stack your right knee over your ankle. And then reach forward and try to touch your left foot with your right hand. Engage and lift your butt as high as you can driving into the feet and hand big circle with the right arm. Touch the foot again as you inhale you lift up.

And as you exhale you touch the foot final lift inhale lift the hips as you exhale sit down return to your belly starting over. Bend your left knee your left knee touch it to the right hand as close as you can and then back to center. Right foot to left hand look left. Final one.

Left foot to right hand look right. Stay here with whatever the right hand is. And reach towards your right foot with your left hand. And then inhale lift the hips.

Exhale sit down reach for the foot. Inhale lift. And as you exhale sit down touch the foot. Final one more lift inhale.

And then all the way down to the belly if you cannot lay on the belly for some reason then sit on your knees instead. Interlace your fingers behind your back if you can. Lift the chest hold here for three breaths. And then come back to a top of a push-up and then back into down dog.

Time to float bend your knees and look forward. Lean into your arms and float forward quietly into a wide-legged squat lift your chest. And then lean the all the weight into your arms and land softly on your chins engage the core in front of the thighs and lean back. And then power in the arms jump back to a squat.

Lift your chest. And then back to a down dog. Now let's add on the breath try to breathe through the nose while you're doing this bend your knees inhale. Exhale float quietly to a squat lift your chest inhale.

Exhale land on your chins. Leaning back inhale. Exhale push and jump to a squat lift your chest inhale. Exhale back to down dog one more full round inhale in down dog look forward.

Exhale jump to a squat lift your chest inhale. Exhale land on your chins. Leaning back far inhale. And exhale jump to a squat and stay in a squat.

Very good. Sitting down on your butt with your hands behind you feet together butterfly guard. Lift your chest and then drive your knees as far forward as you can maybe walking the hands forward if you can't reach it. And then over your toes rolling your toes sit down on your butt again and reach your arms high up.

And then lean as far forward as you can trying to stretch your back and your hips. Nice and then wide hands move your feet towards your hands try to catch the feet that you don't the legs do not have to be straight. Starting over butterfly guard hands behind you with a breath inhale lift your chest. Exhale drive the knees forward far.

And then inhale sit down arms up. Exhale lean forward. Inhale wide hands. Exhale catch your feet.

Butterfly guard hands behind you inhale lift your chest. Exhale drive your knees forward one last time sit down arms up inhale. Lean forward exhale. Wide hands catch your feet stay here for a moment.

Now when you let go of the feet try to hold them in the air for as long as possible. So let go hands on either side of the right leg inhale and lift your chest and then exhale heels down lift your butt. Sit down catch your feet again. Let's start over.

That did probably go really well and then let go of the feet hands on either side of the left leg inhale to prep. Exhale heels down butt up. Nice sit down catch your breath. Hopefully you should arrive at that now find a nice way to roll back into upside down guard if your neck allows for it.

Take three breaths upside down. Your butt nicely stacked over your head. And then roll up to your butt without placing your feet in the ground. So balance on your butt.

Windchill wipe your feet over to the right left hand behind you so you're in s mount with the legs and then you open your chest and roll your arm in a big your right arm in a big circle. Sit down don't use the hands balance on your butt. Roll back to upside down guard. Same thing on the other side sit on your butt.

Sit on your butt. Feet to the right s mount right hand behind you big circle with the left shoulder huge stretch for the whole front side. Don't cheat and use the hands. Sit on your butt and roll back to upside down guard.

Let's do this whole sequence one more time. So feet to the right s mount left hand behind you. Big open 360 with your right arm. Rolling back to upside down guard.

Final one. Knees to the right right arm behind you big lift of the chest and the arm. Sit down. Come back to upside down guard.

Nice good stuff. Now from upside down guard use some momentum and roll through pistol. So bend your right knee and roll through pistol using your hands if you need to into a penetration step. So a really really short lunge.

Left hand comes to your right heel. Grab your head with the other hand and look down towards your heel. This is pain, but it's good pain. Be careful on the way back.

Release arms forward try to use your balance and come through the pistol. If you fall on the end, that's fine. But try to keep your balance for as long as you can. Second side bend your left knee and roll through a pistol into penetration step using your hands.

Right hand to back heel. Left hand behind the head look down towards the heel. You probably feel this exactly everywhere. That's great.

Arms out in front of you. Hold the balance while you're improving your toe flexibility. Rolling back. If you want on this second round roll back to upside down guard bend the right knee.

If you want to try to do it without using the hands, that's also fine. Left hand to right heel. This time hand behind head look up. So last time it was twist now back bend.

Hold here for one brief moment in your life. and then balance through the pistol. Increasing your mobility. Rolling back to upside down guard one more time.

Bend the left knee. Roll up into penetration step. Grab your back heel with your right hand. Big back bend.

Big back bend. Big back bend. And then through the pistol one more time. Final upside down guard.

Generate some momentum and come up into a wide-legged squat. Take a breather in squat and place your hands down in front of you. Bend your elbows. Lift your butt and lean into your arms for a crow pose.

Maybe lift your feet. If your neck is fine, top of the head in the ground and stay here. If your neck is super fine elbows together lift your shoulders and lift your knees up off the elbows. And then land again.

Lift your head up off the ground and step or jump back into a dog pose. And take a breath. Nice. All right, let's flow.

Lift the right leg out behind you. Inhale here. Exhale step your right foot to the outside of the hand and kick your left leg through the gateway and then reverse stepping back to a three-legged dog. And now with straight legs switch the legs and land in a three-legged dog.

Left leg up. Step forward and kick your right leg through the arms and reverse. Left leg up. Switch leg handstand.

Land in a three-legged dog. Now just flow from side to side. Kick through and reverse. If it's complicated you're making it complicated.

When you get it, it's really simple. Before you get it, it's impossible. So just go from side to side. Kick.

Reverse. Lift the leg and switch. One more time on each side. Left leg through.

Left leg back. Three-legged dog. One more switch leg. And then left leg forward.

Kick the right leg through. Stepping back to three-legged dog. Down dog. Float forward to your chins.

Lift your hips high. Lift your chest high. Hands to the lower back and butt. Lift your chest hips forward.

If you want to tuck your toes and grab your heels for a super big back bend, do that. Enjoy your life right now. Your heart is beating. Your breath is flowing.

Re-engage everything and come out of the pose. Sit down on your shins. One hand on the belly. One hand on your chest.

Close your eyes. Take some time to appreciate being alive. Check in with yourself and see how you're different now from when you started 25 minutes ago. And now open your eyes and feel how this is really the best thing you can do for what we're going to do later today.

We've worked through our whole body progressively so we probably feel really really good breathing wise and in the muscles, in the joints. And we feel ready to start the jitsu and that's why we're doing this. So see you guys in the next class or let's kick each other's ass in sparring.