Lunge Twist & Plank Variations: 7-Min Mobility for BJJ

It's still a really nice stretch and you can engage the whole body here But the normal side plank you go back to the to the where we started so this is how I would cue the normal transition We already talked about this but back heel outside of the foot in the ground and then try to balance as you stack your feet hips up hips forward balance, okay another variation which is a Advancement is left foot to inside right knee and then when you push the foot down into the knee you push the knee up Into the foot and you automatically inner thigh. Yes, not the knee but the inner thigh you engage the inner thigh And that way you lift up higher very hard to balance for people haven't done this a lot, but it's a very good challenge From here we are moving into plank no variations of plank plank as always plank And you struggle you will struggle so much with people doing plank Shittily that you won't have time to do any variations of planks, and it doesn't make sense to do so always do the plank the same way Shift your weight forward Squeeze your elbows in lower the whole body down in one piece and then we are in the in yoga We call it locust in I really renamed it rebranded it to a skydiver because it's like someone falling through the air The normal way to do it is just arms back lift your chest hands in the ground legs down shoulders back a variation of this will be Interlacing the fingers behind the back Stretching your arms back and lifting your chest and this is usually what it looks like that neck is is the cranking either up or down And the shoulders are extremely forwardly rotated like this so instead of curing it like I did it there we rather stretch the arms back lift the chest Roll the shoulders back interlace the fingers and give it your best shot to straighten the arms I really focus on that straightening because before they straight it's basically just masochism when you get the arms Completely straight then suddenly you get you lock into place, and it's a really nice release for the front of the chest So you kind of forget about your lower back working hard here So in some way it's it's harder to get into the pose But when you're there it's so much nicer to be there than than just holding halfway up there So this is a variation that I use a lot a completely different variation is stretching the arms out in front of you Thumbs up and then lift as high as you can Look forward and lift the arms engage your back exhale forehead down or just head look down Do that three times inhale lift as high as you can exhale go down Inhale lift as high as you can Exhale down keep your arms down now. Let's work the lower body lift the legs as high as you can exhale down inhale lift Exhale down inhale lift exhale down and now lift your legs lift your arms and stay for three Two you're enjoying yourself one and down You don't choose either of these you do all three you lift the arms three times you lift the legs three times and you lift Everything and hold for a count of three and what I love about this variation is that the stronger someone looks in jiu-jitsu Usually they are the worst they are at this one because some people are really strong with their legs We know that we all try to pass those guards some people are really strong in the arms Very few people have balance between the upper and lower body and the front and the backside Most people are strong in the front and not so strong in the back So this one is very nice a very nice reality check for people in your class to realize that oh I thought I was in good shape But a simple position like this can be very very challenging and difficult and that's why we want to throw it in there So that people don't just shrug off your class like it was easy Anything you want to add? Recap yes, so we were in the lunge twist Static or up and down elbow down twist and then shoulder circles And then we step back into a modified side plank where you focus on getting everything into the right place because it's not so Challenging physically the other one balance and push the foot to the inner thigh engaging the lower there the Left ribs We are in plank no variations there we are in skydiver either interlace the fingers behind your back trying to get the arms completely straight or Arms up one two three legs up one two three and everything up hold three a little bit higher a little bit higher and Very simple very straightforward be consistent in the way you teach this and people will start being able to follow along easily You