Sebastian Brosche · 15 min · 1,229 words
A 15-minute flow built around the World's Best Stretch, a lunge-and-twist that opens hips, spine and shoulders at once.
Alright guys, let's get into the world's best stretch which is a lunge with one hand on the ground and the other arm twisting. Make sure you're not twisting outside your body, twist inwards towards your leg here. And then simply switch sides like this. A couple of times from side to side.
We're going to find more interesting ways to do this. First way we're going to do it is we're going to jump. So you bounce three times like one, two, three and then you jump switch. Bounce one, two, three, jump switch.
And now we're adding in something. The back leg kicks through, sit down on your butt and then like a technical stand up lift your butt, shoulder and knee is strong. Retract the leg back to the world's best stretch and then one, two, three, jump switch. World's best stretch.
Kick through, sit down, shake off your wrist if you need to. Technical stand up and then flow from side to side. One, two, three, bounce, jump, twist and kick through. On your own for 30 seconds.
And then stop with the left foot forward and the left hand up. From here drop your knee so you're in a low lunge and then reach back for your foot. If you can't grab your foot, try to grab your pants. And if you can't grab the pants you can tuck the foot closer and then kind of sit down and grab the ankle and then come up into it.
Or you can just reach and try to get the heel. You're probably going to get a hamstring cramp the first time you try this but that's fine. Now simply walk all the way to the other side so your head faces the other way. So like 180 switch and then try the foot grab on the other side.
If you can grab the foot you can straighten the front leg or try to get your head lower. You can flow and move around and check out this position. If you can't hold on to the leg you can also hold on to the knee for now until your mobility has improved. Switch sides again.
So we're going from side to side. Maybe add in the world's best stretch again if you want to. Some arm circles. Switching sides.
Yes! One more time all the way from side to side. This time right hand in the ground. Left foot forward.
From here come into side plank so that you're touching your knee and elbow and then step your foot behind you so you're in a side plank with a training wheel behind you. From here place your left elbow down and then roll backwards to the back. Roll over to the other side and now you're in side plank on the other side. Step your foot forward.
So you're here in the world's best stretch and then you tap your knee and elbow into the side plank with a training wheel. And from here you're rolling all the way over to the other side. Side plank. Tap knee and elbow.
Back bend. And roll through. The more clumsy you feel the first time you try it, the more you can be certain that you are doing mobility. If you're just feeling stiff, you're stretching and doing flexibility work.
But if you're feeling clumsy, you're definitely improving your mobility. Two more times on each side. This one requires many attempts to get smooth. The goal is not to be strong here.
The goal is to be smooth. And you can actually only be smooth when you get strong, but strong is a relative term. You can have big muscles and still struggle like hell with this because it requires a lot of coordination. So flexibility plus dynamic strength plus coordination, we can call that mobility or movement ability.
One more time from side to side. And then stop in the world's best stretch with the right foot forward and the right hand up. And then drop your back knee. You can frame, self frame on the inside of your knee.
And if you can drop to your elbow, do that or make it wider so you have a really wide stance here. So you can be close or far away. But just stay here for a moment. Deep hip stretch.
The next one is a killer for your cardio, mobility plus cardio. Switch sides, any switch you want. All right. Let's try this.
Intense variation. Both hands down, left leg swings up behind you into a scorpion. Hold here for two breaths. And then jump kick your leg in the air like this, like a scissor kick.
And then step the foot forward into the world's best stretch. And then back to scorpion, take two breaths. Try to push your face back towards your knee. And then jump switch, scissor kick in the air.
Roll your knee forward. Release your left wrist here and your neck. You tend to over tense those when you're doing this. Into scorpion, two breaths.
Scissor jump kick switch. Step forward. Same thing. Do it on your own.
All right. And then sit on down on your knees. Shake it out. Now combining this world's best stretch position, the twisted low lunge that we've been doing today.
Combining it with other stuff that we'll know. The crab, the squat, the guard, the bear, the twisting straddle. Everything you can remember from the past classes we've done. Combine that with the world's best stretch.
Okay, one, two, go. Try to do it with your breath. And find your flow. All right.
All right. All right. All right. All right.
All right. All right. All right. When your arms are tired, you can move into the 90-90 position and work the legs.
When your legs are done, you can work the crawl, the arm balances. Then you need a break. The The goal is to get out of your head, out of your mind, into your body. Shadow jiu-jitsu, rolling with yourself.
Remember, if you're new, you can look around for inspiration and just see what other people are doing. But if you're experienced, try to close your eyes. As long as you don't roll into anybody else. And just connect with your breath and your joints and your whole body.
One more minute. All right. All right. All right.
All right. All right. All right. All right.
All right. All right. All right. All right.
All right. All right. All right. All right.
All right. All right. All right. All right.
All right. All right. All right. All right.
All right. All right. All right. All right.
All right. And eventually find your way to a seated position with ankles crossed and just circle over your knees. Big circles, slow circles. All right.
And then make the circles smaller. And eventually landing in relaxed seated position. Relax your face, close your eyes. Inhale.
Hold the breath. Slow exhale with nose. Inhale. Hold.
Inhale. Two more on your own. Very nice. So, we've been twisting, we've been back bending, we've been kicking through, we've been stabilizing, we've been crunching, we've been doing everything that we want to do in the jiu-jitsu and now we're ready to actually do it for real.
Okay? One, two.
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