Shoulder Mobility Program Day 2: 20-Min Flow for BJJ

So this is something we almost never ever do. Especially not in Jiu Jitsu. This works the hugging, squeezing muscles of the shoulder blades that you will need in other poses. And that's really good for your shoulders.

You know, these kind of muscles will also work in rehab with resistance bands when we have hurt the shoulders. But I think prehab is always better than rehab to do it correct before we get injured. Arms out to the side. Lift your chest up.

Inhale, shoulders back and down. Exhale down. Do a few push ups like this, Cobra push ups. Inhale, exhale.

Inhale up, exhale down. So keep going up and down. Big shoulder circles. Teaching your shoulders to work correctly in transitions.

Stepping back to down dog. Walk your feet towards your hands. Forward fold with wide legs. About two fists distance between your feet.

Grab your elbows, interlace your arms and drop your head. If you have to bend your knees 90 degrees, I don't care. Do that as long as you can relax your upper body. Slowly start leaning from side to side.

Find a nice steady even breath here. Drop your elbows even lower. Let your shoulders hang and wrap around your ears. Now roll all the way up to standing arms overhead.

Take a breath here and lift your shoulders without tensing your neck. So lift your shoulders, relax your neck. Now interlace the fingers behind your back. Push the arms down and squeeze the shoulders back so you're puffing up your chest.

Take a couple of breaths here with wide legs. Bend your knees, relax your head down. Push the arms up and bend your knees. So your belly is touching your thighs.

Your arms is pushing up and overhead. Take three breaths. Hands down, stepping back to a plank. Do five push-ups with straight arms.

Now put your knees down and slowly lower your knees. Take a breath here. Take a breath here. Take a breath here.

Take a breath here. Take a breath here. Take a breath here. Take a breath here.

Now put your knees down and slowly lower down through a push-up. Elbows squeezing in towards your midline. Laying down. Inhale, cobra.

Shoulders back and elbows in. Exhale down. Let's do two more. Squeeze your arms in.

Inhale. Exhale. Inhale. Exhale.

Now, stretch your right leg up and this time, elbow down. Left elbow down. Lift your right leg and lean into your left forearm. So your body is pushing up and away from the floor.

Your left arm is pushing down through the mat. So you keep all the weight that you can into your left elbow. Now keep this height. Straighten both arms.

Inhale. Exhale, knee forward. Place the right foot on the inside of your right hand. Feet hip-width apart.

That was difficult. Feet hip-width apart. Left foot pointing slightly forward 45 degrees. Stand up into Warrior I.

The foundation of Warrior I is important. Keep the legs engaged. Left foot 45 degrees. Right knee over your right foot.

Interlace the fingers behind your back. While at the same time that the hands slide down your butt and your leg, puff the chest forward. So hands want to go back. Chest wants to go forward.

Lift here. And now, instead of having the hands on your butt, try to lift them away from your butt. Three here. Keep everything as is.

Lean your head down towards your right foot. Arms up. Head down. Go as far down as you can go with the head.

Lift your arms as high as you can. Three. Hands down. Stepping back to plank.

Lower down into a forearm plank. Elbows down to the ground. Don't hang with your knees. Don't round your chest.

Try to be perfectly straight in your back and legs. The world record just got smashed. The new record is 5 hours 10 minutes. Imagine staying here for 5 hours and 10 minutes.

Push your butt back. Dolphin pose, which is a turbo dog with the forearms down all the way, flattening out. Also called dolphin on yoga language. I call it an amputated down dog because it's a down dog without the full front legs.

The challenge for today is to lift from amputated down dog into full down dog with both elbows at the same time. If you couldn't do it, give it a couple of tries. Now stretch the left leg out from down dog. Right elbow down.

Lift the left leg as high as you can and lean into your right forearm. So you're pushing down through the elbow, lifting your chest away from your shoulder. Take a breath. Straightening both arms.

Inhale. Exhale, left foot on the inside of the left hand. Feet hip width apart. Yes, I made it.

Stand up into warrior one. Lift all 10 toes. Left knee should be above your heel. Left knee points to the left.

Back leg straight. Interlace your fingers behind your back for warrior one. So arms work back, hands down, chest forward, back leg straight. Three.

Keep everything as is. Hips, legs, and then lean your head down as far as you can go and push your arms up overhead. Lift your arms, lower your head, push the feet down and lift your hips, lift your arms, lower head. Try not leaning your right shoulder down.

Try to hug it back so your arms and shoulders are hugging back. One more. Stepping back to plank. Let's try transitioning from plank to low plank a couple of times.

Turbo dog style. Plank, low plank. Plank, low plank. Plank, low plank.

Interlace the fingers in low plank. This is 50% core and 50% shoulders. Look forward, lean forward, touch your nose to the thumbs, and from here back to amputated down dog. So nose to thumbs, amputated down dog.

Inhale here and exhale nose forward, maybe all the way down to the ground. Inhale back. Exhale forward. Inhale back.

Exhale forward. One more inhale. Exhale forward. Lay down your belly, palms face up, elbows down, push your chest forward.

Do this shaking of the hands, squeezing your elbows together, pushing your chest forward. 50 more. If this feels weird or difficult, it's because your small muscles are not there to support your major movers. So most of the stuff we do is stretch out the major movers and strengthen the small, minor muscles.

Push yourself up with your hands in front of you. A little back bend here, and this is more to relax the arms if nothing else. If it's too much for your lower back, keep doing Sphinx Pose on your elbows. From here, stretch your left arm under your right, lay down on the left shoulder.

Now try to do the same thing with the right arm, right arm over to the left so you're crossing your arms. This pose is hell to get into. But try to avoid choking yourself, don't strangle yourself on your own biceps. Find an angle where you can relax the head and just let your body weight stretch the front of your shoulders.

No complaints please. If you have complaints, you can send them to trashcan at gmail.com. Three more. Prop yourself up.

Right arm under left, left arm in front. Find the angle of the head to not choke yourself. One more breath. Let's take interlace the fingers behind your back again.

You can push your forehead down into the ground, just try to lift the arms. And then one last stretch. Left arm out to the left. Nine o'clock.

Place the right hand down and roll over to face the right. Hug your left, your bottom leg up towards your chest and roll towards the straight left arm. If you would have major difficulties here, you could place the right foot into a wall and push yourself. Place the hand into a wall.

If you're really, really tight, you might need some force to actually stretch here. If you're very flexible, you can bend the left arm 90 degrees to stretch the chest more than the shoulders. You're not doing it right if you have to escape the pose after three breaths. If you try and you try to hold the pose for ten breaths and you can't, then you did too much.

You overdid it. Try again. Belly down, switching sides. Right arm three o'clock.

Face to the left. Hug your bottom leg up. The bottom leg is for balance. The left hand pushes.

And then you can do the same thing. You can do the same thing with the other side. You can do the same thing with the other side. Hug your bottom leg up.

The bottom leg is for balance. The left hand pushes. And the mistake most people do here is they don't put the right arm three o'clock. They put it four o'clock and feel nothing.

So three o'clock or earlier, maybe half past two, maybe even two o'clock. Or bend your arm 90 degrees. Hand 12 o'clock, elbow three o'clock. One more.

Sit back up. Grab your belt. Arms overhead. Actually, let's sit down on our butt.

Spread your legs. If you're tight here and you need to have support from a wall, sit with your back against the wall. Try the same stretch we did in the beginning, but place your hand down into the ground. And kind of move your arm around without bending it.

So it's really nice when you get support from the bottom hand and you have something to hold on to. Try the second side. So bottom arm helps you keep the posture. Your top arm is doing the stretch.

Nice. Stand up. Swing your arms forward. Swing your arms back.

Walk around and feel your shoulders walking like a boss. All right. Thank you. Thank you.

Thank you. Thank you. Thank you. Walking like a boss.

All right. Thank you guys for the second day in the program. See you guys tomorrow.