Tight Quads & Flexibility: 11-Min Flow for BJJ (No Time)

Now from the low lunge, like either can be on the ground, toes or feet, doesn't make a difference, whatever. Now from here, push your hips forward, so feel that stretch. It'll be more towards the top, which is what I want because we need to loosen up the hip flexors and we'll work our whole way down the quad, so taking it apart. And from here, remember you can always pause the video for a moment, okay, notice, notice.

Now from here, hands to the ground, either back knee can stay down or you can lift that back knee. And then from here, you can either stay right here in your lizard or lower the hands down to the elbows. And if you find that this is too intense, 100% you've gone too far and there's no reason to go too far. We are just trying out yoga, we don't really like it that much, we know we need it, so we're squeezing out 10 minutes a day because we kind of have to do it.

That's enough on that side, reset. That's enough on that side, reset. Both knees to the ground, left foot forward, come up for your low lunge, push that right hip forward. You get sound effects.

Basically what I'm doing is I'm preparing you for the best quad stretch in the world coming up. Literally took me years to find it. It's the best, it's hard, but it's the best. Okay.

Lower both hands inside of the front leg, find your lizard and either stay here and then lift that back leg. And also the option to lower down to your elbows. And knowing that one variation is not better than another. It's like if someone, I keep using arm bars as an example, but if people always have you have your base arm bar, but everyone will do it differently because we're all different.

Every single human will do an arm bar just a little bit differently. And it's not different with yoga. It's not that one is better than the other. It's just that it's different.

Okay, coming up to your hands and knees. There we go. Now from here, you need some type of wall space and I promise you it will be worth it. You can also go in front of a door.

If the door will stay closed, maybe go to your front door and deadbolt it so it won't open. Everyone has a front door. You got wall space. Put a mat down, put a pillow down, put nothing down, whatever you like.

This is important, okay? Grand finale. I've got my right foot against the wall. Now watch this first because I don't want your heel out to the side.

This will damage your knee. I want your heel snugged in to your hip. Okay, snugged in. You can even put on like on your butt, that's okay.

But snug just outside of your hip is really nice. So I've got my right knee on the ground against the door. That's such a good suggestion, right? Or if you have wall space, use the wall.

But everyone should have a front door. If you don't, you probably have some other stuff to talk about. Knee against the hip. Hands are on the ground.

Take your second leg and put it on the foot. Okay, this might be enough for you. This is enough for you. Stay here.

I'm gonna do this a few times to loosen it up. And sometimes this is enough for me to paint on the training I've been doing. But today I'm feeling pretty good. So I'm gonna prop both hands on that front knee.

And I'll repeat things through this series again and again because it's really important. And because I'm an athlete and I'm thick headed and I always wanna go to a million percent and get the most out of it. But with stretching, you want to stay within 70%. Okay, the results come with repetition, not intensity.

It's like you're wrestling and you go a million percent. Nah, nah, nah, nah, nah, nah, nah. And then you're like, that was the worst roll ever. Whereas a roll where you're flowing and moving 70%, you get a lot more out of it.

Unless it's a world championships death match. Then give her, but still be controlled and smart. Okay, hands down, release that. And to rinse it out, just on your hands and knees, a few cat cow arch around the spine a few times and you can even go freestyle left and right.

Let's move some spinal work into this. Notice the right and left leg. My right leg feels, it actually feels better. More blood flow, it feels looser, it feels better.

Other side, so left knee on the floor, against the door, make sure that heel is touching your hip. The heel cannot be out to the side. I don't want any email, no, my knee hurts. Well, where was your knee?

Okay, so right foot on the ground and I basically, I can feel my left heel, my back heel on my butt. That's where I want it, just outside of the hip. Both sides might be different. Okay, so two hands on the ground or you can walk this leg in.

Basically, if you feel the stretch, you've got the stretch. You can feel it. Took me a long time to get here to be able to prop my hands up. The eventual is to be sitting all the way up but if you feel the stretch, it really means that you need it and in jujitsu, stuff gets tight because it's a very, it's a combat sport.

We're moving, we're pushing, we're pulling, we're explosive or we're pushing with weight on us. And so it causes things to really tense up and that is why yoga is the, just the most amazing antidote to jujitsu injuries because it gets blood flow. Right now we're bringing blood flow into the quads, blood flow into the muscles, into the fascia surrounding the muscles, which will bring it to all the other joints that will allow it to move better. And if we move better, it doesn't just make jujitsu better, it makes our entire life better.

So I blabbered, so if you forgot about your pain, forgot about your pain on your hands and knees, you got options here, view cat cow, go into your turtle for a minute, just move around for not even a minute but just a bit to rinse all that out. One more time, this time a little bit shorter or go ahead and press pause and a little bit longer. Right foot against the wall, left foot up, here we go. And I'm good on my hands this time, elbows this time, I'm even going up a little more.

You can do this set three times, like you can go through this, just rewind it and move through the series again. And I designed this series where you can absolutely do all videos in a row. You can do two videos, you can do one video, but this is an exceptional intro to my 10 and 30 in the series. So we move through 10 minutes, and you've already gotten used to my stupid jokes, so 10 minutes every day for 30 days and this is the type of stuff we do.

Release, because I was a little shorter, moving to the other side. Left knee to the door, heel touches the hip or just to the outside. Either stay here knowing that both sides will be different. We, the left and right side is not the same on anybody ever.

They have different purposes, different movements, different brain on each side, so it won't be the same. Don't expect it to and respect that. Do jiu-jitsu different on both sides. You ever done the arm bar on the left and work on the right?

Eventually the right side, the other side does get good at it, but wow, it's harder on the other side. Yoga brings some balance to both sides. And release. Take a seat.

Palms behind you and just move the legs left and right. How good does that feel? I dare say I don't like yoga, but no, I need it. I hated that 10 minute session.

I didn't mind it too much. I used to really hate it, but I'm growing up in my yoga maturity. That doesn't feel too bad. That feels pretty good.

Okay, everyone, I'll see you next video. Either plus play right away or I'll see you tomorrow. Don't miss tomorrow. I'm watching from here.

It's creepy, eh?