Guard Position Mobility for BJJ: 15-Min Flow

Cross. Look, the other leg comes over and gets grabbed. Release the first one and throw it over. Look, it's simply a lasso with a cross grip and then I'm weaving.

As soon as you start grabbing the same side, you're doing it wrong. Okay? So this is called the eternal lasso, the never ending lasso. It's just one lasso over another lasso.

One lasso over another lasso. And when you start getting the swing of it, make the circle as big as possible. So you're swinging the leg out and then grabbing it. You're not just going here foot over foot.

You're trying to go around an opponent that is passing us. And this is your guard retention right here. Being able to grab the foot and pulling it in without killing our knee, that's a very good skill to have. You can also support yourself with the elbow in the ground when you're grabbing the foot and then you can go from side to side.

Two more on each side. Nice. Now, come back to the bridge. Just one arm reaching between the legs, other arm up and now lift the top leg like this.

So you're bridging and then lifting the top leg. Boop. Bridge and lift. Just like a butterfly sweep.

We're going high. Boom. Stretching both legs. The goal is to get a straddle here where both legs are straight and then coming back.

Okay, and then relax a little bit on your back. We're going to do that same movement but now we're going to flip all the way over. So this is one of the more advanced options today which is coming up into that straddle, coming down onto our belly and starfish. Starfish is wide arms, wide legs.

And then you're pulling one foot like a scorpion, touching the opposite hand and then coming back to bridge. That was complicated. Let's do that again. Bridge.

Lift your legs. Slot down to your belly. Starfish. And then scorpion towards your hand.

And then swivel under and your back. Do that for a minute. Flipping over to starfish. Scorpion back to bridge.

On your own. Experiment with this. One more. One more on each side.

Nice. Now, we're going to rock and roll again like we did before. But this time we're going to roll over our shoulder. So instead of going sideways, we're going to roll over our shoulder into this straddle position again.

So we're rocking and rolling. And then we're rocking up to that straddle position that we were just in. We can come up to our knees, back to the straddle and rolling forward. So instead of going sideways, we're going backwards.

If you need to support yourself, if you want to practice supporting yourself with the frames here, you can hold on to your hips or your legs. Post in the mat. It's good practice to learn to self frame. Okay guys, now let's start connect these things with stuff we've done before.

So today we did the guard stuff. Connect this with the 1990s. You can roll up to the 1990, the squat, the twisting straddle, the bear and the lizard, the crab. Just combine the stuff that you know and make it flow so that it makes sense for your body.

Doesn't have to be logical for the brain, but it should feel good and it should be good for you. Straddle kick, straddle side kicks. 1990. Belly up, belly down.

Hip thrusts. And stretches. If you don't know what to do, look around and see someone doing something cool. Maybe you can try that, but don't try it fast if you haven't done it before.

It's better to stick to what you know and just experiment a little bit. I'm going to go extra slow so that you can look at what I'm doing. If you remember the pancake to the pigeon into the soccer stretch, one of my favorites. The butterfly switch.

The figure four stand up. The dragon spin. Don't forget the squat and the crow. When you're tired, take a break in the back bend and stretch your front.

Everyone's favorite and world's best stretch. Maybe grab the foot. Switch leg handstand for those that enjoy. Two more minutes guys.

If you don't remember much from before, just do the stuff that we did today. The eternal lasso. And the rolling with the elbows. Open guard.

And if you want to stop and just stretch it out somewhere, why not? And then let's rock up to seated. Seated twist today. One hand behind you, one hand on the knee.

Using the hand in the ground to back bend. And then twist the shoulders, but don't twist from your neck. The head should be able to move anywhere. Twist with the arms and shoulders.

Switching sides. Switch again. Switch one more time. And then let's meet in center, making a few circles.

Making the circle smaller. And then stopping, taking a big inhale and exhale. Inhaling for four. Hold for four.

Exhale for four. Hold the breath out for four. Nice, one more box breath. Inhale for four.

Hold for four. Exhale for four. And hold it out for four. Inhale.

And exhale. Very nice guys, I hope you're ready to roll. My body feels better, I hope yours does too. One, two.