Sebastian Brosche · 11 min · 1,408 words
Previously titled: Strengthen Class for BJJ
Hey everyone, welcome to Yoga For BJJ. Let's spend 10 minutes working on some kind of strength based stuff. So we might build up a bit of heat here, but this is going to be a really good warm up to whatever you decide to do afterwards, whether you're going to the gym, jujitsu or you just need a 10 minute workout that's just going to blast through and feel really good. Okay, so start off on all fours.
Sit yourself back, open out the armpits and chest here. Take a breath. Bring yourself back up to all fours. Lower your front down towards the mat nice and slow and lift your chest whilst bridging into the mat and using the muscles in your back to lift your chest up.
Good, lower the chest. Push yourself back up to all fours. On the way back, tuck your toes into the mat and then lift your hips up. Good.
Keep your knees nice and bent here into down dog. Take a breath. Okay, come forward to plank now. We'll slowly lower ourselves down.
If you want to come to your knees and slowly lower yourself down, you can do that. Next time bridging into the mat, using the muscles in the back, lift the chest, lower down, push yourself up to all fours. Tuck your toes behind you, sit back and lift the hips. Good.
Okay, forward to plank again. Lower yourself down. You know what option you've got there. Lift the chest without the hands this time.
So flatten the feet out, lift the chest, take a breath and down. Push yourself back up to all fours. Tucking the toes on the way. Lift up.
Good. Using the legs to lift up. Let's come forward to plank again. Feel that plank.
Lower your front down. Good. This time lifting the hands, lifting the chest, maybe lift the feet as well and down. Push up to all fours.
Sit back, lift the hips. Good. Take a breath. Come forward.
Lower yourself down. Super slow. Lift the chest, lift the feet and down. Up to all fours.
Sitting back, lift the hips. Good. Feel everything opening out here as well. Come forward to plank.
Lower yourself down. Lift the chest, lift the feet and down. Good. Up to all fours.
Tuck the toes on the way. Lift the hips. Good. Forward to plank.
Lower yourself down. This time hands back towards the feet. Lift everything up and down. Up to all fours.
Tuck the toes. Lift the hips. Good stuff. Okay, from here, step the right foot outside the right hand into that lunge.
Straighten out the left foot, so the back leg. Straighten that. If that's too relaxed down like this, get that strong, nice and strong and straight here. A bit of power in that right foot into the mat as well.
Feel that. Good. Step back to dog. Now left foot.
Nice and strong in the back leg, nice and strong in the front leg as well. Don't lose that. Open it out. Step back.
Now right. Good. Step back. Now left.
Step back. We do right and then back and left now. Good. Back to dog.
One more time. Now we'll sit down into a bit of a squat, almost like we're squatting down our down dog. As soon as the knees touch the floor, bring them up and back down. Back up and back down.
Back up. Okay, let's come forward to plank. Lower your front down. Hands go back.
Lifting everything. Back down. Push them back to all fours. Lifting up.
Good. Drop the knees again. Lifting up. Forward to plank.
Lower your front down. Good. Lift up and down. Back to all fours.
Lift up. Touch the knees. Back up. Come forward to plank.
Come forward to plank. Holding in plank. Nice and strong here. Okay.
If you feel like your hips are too high, lift your head a bit. Drop your hips. Bit of a crunch here. Breathe in here.
Nice and strong in the shoulders. Grabbing the mat with the hands. Good. Lift the hips to down dog again.
Okay. Let's touch the knees to the floor. Lift up. Step the right foot outside the right hand.
Good. Nice and strong. Step back. Touch the knees down.
Lift up. Left foot. Step back. Touch the knees down.
Step back. Touch the knees down. Back up. Right foot.
Keep working. We're going to tire as much stuff as we can out here. Good. Down.
Lift up. Left foot. Don't give up. Step back.
Knees down. Back up. Right foot. Left foot.
Got one left to do. Step back. Knees down. Back up.
Left foot. Good. Back to dog. Come forwards to plank.
Lower your front down. And now where your hands are, replace that with your elbows. Forearms nice and parallel. And just stretch the front out for a second here.
Nice and proud chest. Shoulders back here. Breathe where you are. Good.
Okay. From this position, I'm going to tuck my toes behind me. Then my chest, sorry, my chin is going to come to my chest as I lift my hips up into a forearm plank here. Okay.
Just breathing in this forearm plank for a second. Good. Drop your hips. Lift the chest.
Take a breath. Okay. Let's think about our breath now. So we'll take an inhale.
Exhale. Tuck the toes. Lift the hips. Good.
Take an inhale here. Exhale down. Take an inhale here. Exhale.
Lift. Okay. We'll spend a little longer here. So inhale.
Exhale. Inhale. And lower yourself down. We'll spend as long here.
Take a full breath. Let's try for a little longer this time. So taking an inhale. Breathing in.
Tuck the toes. Exhale. Lift. Good.
Let's go for three breaths here. Think nice and strong in the core. One more inhale. Exhale.
One more exhale. Good. Lower the hips. Just open out the front.
Maybe move your elbows forwards a little bit. Shoulders back, chest forward. Stretching that front open. Okay.
From here, just lower your front back down. Come up to all fours. Sit your weight back for a second. Just let your lower back stretch out.
Okay. Now turn around. Sit yourself down on your bum. What we'll do from here is I'm going to bridge my hips up, lifting my hips up here.
And now I'm going to sit my hips down and my left hand is going to drive over almost like this drill that we do a lot in jiu-jitsu. We're going to do a similar thing with our hips as we raise our hips up. Okay. So come to this reverse tabletop position.
Lower your hips. And now as I lift my hips, I'm sending my left hand over to my right, bridging up higher. Back down. Inhale up.
Back down. Two more. Back down. Really open out.
Lift. And back down. Other side. Left hand down.
Right hand up. Down. Up. Lifting the hips.
And down. Back up. And down. Good.
Lay yourselves down on your backs. And now we'll just finish off here. Lift the knees so they're above the hips. Hands out nice and wide.
Drop your knees to the left. Lift them back up. Over to the right. Good.
Left to right. If you want a little more here on the way up, straighten your legs a bit. Send them over. Start to bend them a little more to make that easy as you go over to the side.
Lift back up. And down. If you can do this with your legs straight, I move all the way down and back up. Go for it.
But it is a lot of pressure. So kind of ease into this. There's a wall there so I can't go that way. Good.
Let's do three more. Each side. And last one. Up.
Good. Drop your feet to the floor. Keep your feet together. Open your knees out and just breathe here and relax.
Okay. Set yourselves up. Whatever you're doing this class for, feel free to do it again. Use it as a warm up or just to strengthen some of your vinyasa as you go through them or just to strengthen some areas that you might feel weak going through this.
Okay. Hope you enjoyed it and I'll see you in the next video.
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