Teacher Training Warmup: 22-Min Dynamic Warm-Up for BJJ

One more each side. Nice, hands down, walk your hands out far, chest down, inhale, look forward, exhale top of the head in the ground, try to really crunch your core. Two more, inhale, exhale. Inhale.

Exhale. Walk your hands back, left arm goes under, grab your ankle, your knee wherever you can grab and maybe slide out so that you're flaring your left knee out a bit so that you're not falling over and then walk your right hand into a kimura, no, an amrikana so that you're trying to walk your hand until you would be very susceptible to amrikana and then try to get your elbow to the ground there. Deep spinal twist. One more breath.

Nice. Back to all fours, step your right foot forward, reach your left hand, right hand back and try to catch your left foot. If this is impossible then go back like this first, grab the toes and then try to get past the threshold in the middle. When you get past it, it becomes easier.

So the trick is to catch the foot and then come through into the foot grab. Today we're going to go from side to side, so all the way into the right foot, all the way into the left hand. So rolling your hips from side to side so you get some outer hips of the back leg and then some inner thighs when you go to the right. So you're rolling over the quads, getting a full quad stretch, all four of the quadriceps femoris are getting some attention here.

This is enough, flare your foot in so you're sitting on your left foot, hands behind your head and then push your head into the hands, flare your elbows out and then go all the way into the right foot, all the way into the left foot. So super good posture, move your weight in and out of your right leg. This should be hurting a bit everywhere, this is supposed to feel good when we're done with it, not while we're doing it. Left hand down, right hand up, stepping back into a side plank, hold for one breath and Then vinyasa plank pose, down to the belly, lift your chest, inhale, exhale, chin down, push back to plank, back to our first downward facing dog, stretching the hamstrings and the calves.

Bend one knee and straighten the other. Same sequence, second side, left all fours first and then left foot out, spread your toes, look forward and inhale, exhale, left knee to left armpit, squeeze it in, two more, inhale, exhale, inhale, exhale, karate to the left, foot down, arms up, let's go for kimura americana side to side, six total, three on each side. Nice. Hands down, chest down, inhale, look forward, exhale, top of the head to the ground, two more, inhale, exhale, inhale, exhale.

Back to all fours, punching your right arm under, grabbing wherever you can grab and make sure that you have weight into your right shoulder, walk the left hand into the most awkward of positions, trying to get your left elbow to the ground will never happen, keep back to all fours, stepping the left foot on the outside of the left hand, catch your back foot, this is going to be impossible for many, so first come into the half squat frog squat, catch the foot and roll forward. I like spreading my hand and foot so that I have lots of play room going from side to side, deep hips, all through the left hip and the right quads, this should be hurting everywhere, if it hurts a lot in one spot, you are not doing it right, do it differently until it hurts equally everywhere, that means you are spreading the tension over a larger area less risk of injury. Let go of the foot into the frog squat, hands behind your head, use your neck and push your posture straight, open your elbows as much as you can and then roll into the left hip, roll back into the right hip. This hurts like hell in my right toe but I know there is not much I can do about it so I just shut up and try to not complain loudly about it.

Right hand down, left arm up, stepping back into a side plank for one breath and then plank pose, do three slow push ups, one and two and on the third one lay down, bend your knees, stretch your arms back, feet together, you cannot place your hands together if you turn your thumbs up but try, try to catch your hands together even though you open your palms out to the side, lift your thighs, lift all ribs up off the floor and breathe without tensing your neck and your forehead. And then elbows down, forearm plank, world champion from China, eight hours two minutes, we are not going to beat that today but if you complain about three breaths here you are officially a sissy. Do not complain, do not hang with your head, do not lean your forehead on the thumbs, do not slack off, simply improve your fucking, sorry, your discipline, no F words in this video, sorry. Back to plank, back to down dog, three big jumps, squat upside down basically, so jump up into a frog squat upside down, do that three times, one, two, three and then slowly land in a squat, perfect posture, chest up, knees wide and as slowly as you can sit down on your butt, rolling back into upside down guard either with feet and arms overhead or elbows in the ground, knees bent, no pressure into the neck.

Right leg comes down, left leg up, pull your knee in as far as you can and then when it's at maximum release and try to kick yourself in the forehead kung fu style, bam, switching sides, first pull yourself up as high as you can then release and then kick, bam, switching three on each side, bam, the stiffer you are the less painful it will be for your forehead, boom, so the motivation should be trying to be flexible enough to hurt yourself here then you know you're doing it right. Rolling up into seated, hands in the ground, straight legs, pendle from side to side, this is a basic leg toss defense so whenever someone throws your leg to the side and try to pass you, the more twisty you are the more time you will have to keep your guard retention on point, so the further, the closer you can get your knees to your shoulder the more time you will have to defend yourself. Feet down, hips up, go as high as you can, inhale, exhale, L sit, five times, inhale, exhale, inhale, exhale, inhale, exhale, inhale, exhale and hold for three, two, one, sit down, roll back to upside down guard, roll up to a squat, palms flat, feet together, crow pose, rounding your spine pushing your feet as high as you can, maybe get the top of your head to the ground and play around however you feel like, crossing your ankles, stretching one leg, maybe lifting both legs without falling over, very good core work, stepping back to plank, back to down dog, float forward, jump as high as you can and land in a squat, jump around, plank, push up, down dog, repeat, float forward, jump around, plank, push up, down dog, knees to the ground, right hand grabs the right foot, left arm up, look at the left knee, we start from here, inhale and exhale, hold for three, two, one and sit down, roll back to upside down guard, your variation and from here roll up to seated, bend your left knee, lean forward, place your right foot forward and use your right foot to drag yourself up off the floor without using the hands, do not use the hands, if you need to use the hands, use them for momentum but don't place it in the ground, we're doing a technical stand up without using the hand and then from here we're going wrestling penetration step, getting the right knee to the ground, rolling over our ankle, rolling down to our back, using a pendulum motion to get up off the floor and then without using the hands in the ground, roll up and then penetration step, left knee to the ground and back, slow and exact, pendulum, heel to butt, getting up off the floor, ankle mobility, inner thighs, basically all around hip work here, we did four and we're going to do two more, right side, left side. This is the final one, rolling back to upside down guard, rolling all the way up into a squat, take a moment in squat here, try to round your spine and getting your chin to your chest, getting your upper body in between your knees, doesn't matter if your heels are up or down, just stay in a balanced squat where you're not falling forward or falling backwards and breathe here.

Walking back, no, sit in a squat, knees on elbows, feet together, lift your feet as high as you can, if you fall forward bend your elbows and place the top of your head in the ground and from here you can play around both knees on one side, simply just crossing your ankles and pulling high or maybe stretch one leg out, working the strength and connection to our neck muscles, from here walk back into a plank, back to a down dog, jump high and land in a squat, 180 degrees, walk out into a plank, do a push up, back to dog, repeat, float, squat, jump, plank, push up, down dog, sit on your knees, right hand grabs right heel, if not, grab your lower back, push your lower back, side stretch and twist and back then, all the good stuff baked into one pose, switching sides, and take a moment on your knees, close your eyes, feeling a bit more connected, our different body parts are part of a whole body, it is not just our legs and arms and hips that are doing jiu jitsu, we are doing jiu jitsu with our whole body and that is 20 minutes, enjoy class, thanks for warming up with me, huss!