Sebastian Brosche · 16 min · 1,548 words
Class 2: hip opening and side plank to build hip mobility and core stability for grappling.
Welcome to this class. Lay down on your back and grab your feet. So from the outside, toes in the foot blade and pull your knees down as far as you can. Take some recovering calm breaths here.
And then pull your left knee closer to the ground. Lean sideways until your knee touches the ground. And push the foot into your hands. You create some tension here.
Switching sides, pull the right knee down, kick into your right foot. And go like this from side to side. One more on each side. And then stretch your arms and legs up, move the ankles and wrists.
Grab your hamstrings, six, seven rock and rolls. Great for the lower back. And then let's meet on all fours. Spread your fingers, equal weight in the upper and lower body.
And then drop your chest and look forward. Stretch your chin forward. And then nose to navel, really round the spine here. A few of these.
Two more. Nice. Now imagine a water bottle on the right side here. A big water bottle.
Stretch your right foot up. Open the hips without turning your chest. So try to keep your chest more or less where it is. And then without kicking the water bottle, move your foot over and all the way to the inside.
Try to make the movement as big as possible. Imagine the water bottle is very high. And try to take the most difficult route over the water bottle. Four rounds of that.
So one more. Maximum hip mobility. And then same thing backwards. Knee forward, above the water bottle.
And see how I tend to want to compensate with my upper body. Try to avoid that to make this focused almost exclusively on the hips. One more. Nice.
And then step the right foot forward on the outside of the right hand. Tucking the back foot in so that I'm in a triangle here. Sitting down with my right hand on the inside of my foot. Drawing a bow and arrow.
Pushing my knee out. Opening the chest into a twist. Take another breath. And place both hands down.
Tucking your foot back to a lunge. But from here, keep the left knee where it is. And now, look, my left foot comes out sideways. And then my right leg comes back.
So now my left hand is in the ground, my right arm is up. My left knee is in the ground. From here, lift the right leg. Take a breath.
And now, foot down, knees together, lifting the left knee. Take a breath. And switch again. And switch again.
And switch again, keeping that left shoulder really stable. And one more switch. And on the last one, lift your right leg, bend your knee, catch the ankle, and push the foot into your hand. So not here, here.
Take three. And then release, coming back to all fours. Same sequence on the other side. So left knee bends, comes to the side over the water bottle, and then all the way back to the center.
Going really slow, pretending like if we do just not enough, we're going to kick that water bottle over and have water all over the floor. And then switching directions, squeezing, hugging, lifting. One more. And then left foot on the outside of the left hand, tucking your other leg, sitting down on your chin.
Left hand in the ground, right arm comes up, pushing the knee out so the knee doesn't want to collapse into the arm. The arm pushes the knee away, opening the right side here. Right hand comes down, flipping over to the other side, so the right foot is supporting, the left leg is straight, left arm is up for a side plank with the knee down. Lifting the left foot, take a break, take a breath.
And then knees together, take a breath. Switch. Switch. Switch.
Switch. On the last one, bend the left knee, catch the ankle, and open up. And release back to all fours. Wherever your hands are, place your elbows there, hands behind your head, and relax your face down.
So we're not here, the butt is high. And then come up to a plank. Back to the dog, take a couple of breaths in the dog and walk it out, pushing your chest back, dropping your head. Then right leg out behind you, bend and open the hip.
And then as most people stop here, I want you to go really high, as high as you can, because this is a super healthy and good stretch to lift, lift, lift, and split the legs. And then step your right foot on the outside of the right hand, lifting your right arm up. Take a break, take a breath. And then right elbow slides all the way down, as close to the ground as you can come.
And on the inhale you lift up, and on the exhale you come down. Again. And exhale. One more.
Both hands in the ground, stepping forward to a squat. Hands far forward in a squat, wide knees, toes are pointing out, straighten your legs. Inhale, and on the exhale sit down as deep as you can, but don't move the hands. So inhale up.
Exhale, squat deep. Inhale. Exhale. One more.
Stepping back to the same position we were in the lizard, right arm up. Now, carefully move the right foot back until you're in a side plank, but the right foot is in front of you like a training wheel. So here, side plank with support. Now, push into this foot, reaching the arm overhead.
So you should feel it in your right butt, because you're standing on your foot. And then drop your hips down, try to touch your inner knee back there. And then lean into the foot, reach over, lift high. On the exhale, drop down.
Three more. Inhale. Exhale. Inhale.
Exhale. One more inhale. Exhale. And then arm up, get the right foot to your left knee, and hold the knee for three, two, one.
And then come down on your right elbow, left arm up, shake the hand out a little bit, shake the shoulder out. And then coming up to plank, touching the knee, coming down to the low plank, arm up. Two more. Come up to side plank, touch the knee.
Come down to low plank, shake the arm. Last round. Touch. And all the way down to your belly.
Take a moment. And come up to seated on your knees, on your shins, interlacing the fingers behind your back, stretching the arms out. Maybe leaning back a little bit. Very nice.
Same thing, second side. Down dog, take a breath. In dog. Shake your butt.
And then left leg comes out, bend and open, and really put effort into lifting your knee as high as possible. It makes a big difference when you really stretch here. And then place your left foot forward to the outside of the left hand, lift your left arm and open up. Inhale here.
Exhale, elbow down. Inhale up. Exhale down. One more.
Inhale. And exhale. Stepping forward to a squat again. Instead of hands forward now, place one hand on the inside of the foot and the other one comes up.
If your heels are lifting, that's fine, but spread your knees away and take a breath here. Switching sides. Triceps is working the knee away, the hand is helping, knees are pushing away. Force against gravity, posture up and breathe.
And from here, stepping the right foot back again, yes, the right foot back. Moving the left foot so that you are in a side plank with a training wheel. And then leaning into that left foot, stretching the left side. Inhale.
Exhale, drop the hips, touch your inner knee. Inhale. Exhale. Inhale.
Exhale. Inhale. And exhale. And inhale.
Left foot comes to the right thigh, grab the knee, hold for three, two, one. And then low plank, shake the right arm out. And then come on up, touch the knee. Come on down, shake the arm.
Come on up, touch the knee. Come on down, shake the arm. Coming back to your knees, interlacing the fingers behind you. If you want to try this pose, place the top of your head in the ground, lift your hips and stretch your arms as far as you can.
If not, be content with sitting here and feeling your heart beating. Now sit on your butt, feet together, knees out. And then however space you have to create to be able to relax forward and take just a moment here. Let the weight of your head stretch your spine.
And then come on up. Well done for doing the class. We don't care how you perform today. We care about progress over time.
Performance today, irrelevant. Progress over time, very relevant. If you look back at five weeks ago of consistent practice, look how much change you have created. Even if it's small adjustments, still makes a huge difference over time.
Stop caring about performance today. Start looking at progress over time. See you in the next class.
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