Wrist Locking & Core Mobility: 8-Min Technique Breakdown

This is a really nice one so just get them started knee to elbow and then correct the core and the shoulder. Another variation of the rolling knee is both hands down, inhale stretch the right leg forward, back, exhale knee to right elbow, knee to left elbow, knee to left wrist, knee to right wrist and then back out again. Repeat this, inhale, exhale make a big circle with the knee and back. So this one is more intense for the upper body and probably the hip flexor and core Some people struggle a lot with this especially when they're inflexible so this is a nice challenge for many people.

And to make it harder you can aim for the armpit. Yes so instead of going to the elbow you go up high to the armpit and that will for sure kill people. So save that one for special days. Next one is kick the right leg out to the side.

You'll never have variations of this one because if you have variations on everything it makes it complicated for you to remember. So always just karate kick the right leg out to the right and place it down. Don't have variations of transitions like that because it confuses you and it confuses everyone else. From here arms up, hips forward, two variations of the side stretch.

The normal one is just arms sideways. If you just continue this movement into a kimura and an americana. So you would say right arm kimura, left arm americana. Very simple for jiu jitsu people to understand.

Back to center, inhale, switch the arms, exhale. Back to center, inhale, switch the arms, exhale. And this you always do it the same in the start but look at Stine now. Her elbow is pointing forward and her other shoulder is rolled forward.

So basically she has really crappy posture and this is something you will see a lot. So remind people when they get started to keep moving and then remind people elbow up, shoulder back. Nice, better posture, keep going. Inhale center, yes.

So don't slouch and crunch together. Use this challenge of the posture to really engage the back muscles and posture up. That's something I would feel comfortable saying here because I can see that everybody is more or less like this. Okay.

Always of course if you have people looking at you since they're in this position and if you're in a class and people are looking at you, you would copy and mirror them and do it yourself. Another variation is interlacing the fingers behind head. IFBH is in my notes, interlace fingers behind head. You do that often so I have an abbreviation for it.

Here instead of slouching people tend to sway their lower back. So interlace the fingers behind your head and go side to side. Inhale center, exhale side stretch. And you can see here that this is usually what happens, complete disengagement of the core just like we did in the rolling knee.

Engage the front, keep the front strong. That's something I would cue. In the last one it was bad posture, in this one it's over extension. So here you start people and you say keep your core engaged and you don't show them that you like crunch like an ab crunch.

It's more just keeping it together. That's something I would say. Keep it together, engage the core. Next one hands down.

So instead of just taking the left arm to the right leg for the twist, I would say left arm up, inhale. Exhale left arm to right leg. So this is a variation of just taking the hand to the leg. Inhale left arm up, exhale reach for the foot.

So you would do this one three times, not more. Inhale last round, exhale stay down on your left shoulder. So this would be how I would cue the variation of the twist. Inside the twist we have two variations.

The basic one is just basically supporting yourself with the right hand. The other variation is using the arm as leverage like an arm bar, so arm up and then using the weight of the arm to get a much deeper twist. Stine is extremely twisted. She can be in turtle and upside down guard at the same time which is crazy.

But using the arm as leverage and the exhale as opportunity to go deeper can be really nice. For some this is way too intense so you would not expect everybody to do this. The last variation on this one is place the right arm in a kimura and then slide the hand on the inside of your thigh. Switch the sides, yes, so they can see.

So the left arm goes into a kimura and then slide the arm to the inner thigh. This one is actually really nice when you get the hand in the right place, the shoulder and the chest feels really good. Next variation is the backdab. So walk the hands forward.

This is the basic one, it's basically forehead to the ground or chin to the ground. A variation of this is like we did in turtle in the beginning, just elbows down, palms together behind your head. And in addition to the lat and armpit stretch you also get a nice opener for the thoracic spine, really nice. When you get the elbows in the right place, some people will struggle with that but just tell them find a comfortable distance between the elbows, hands behind your head and then keep your legs strong because you need some kind of foundation but then try to release your chest down to the ground.

And that's it with variations for this section.