Sebastian Brosche · Education / Talks · 8 min
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Master dog planks and core variations in 8 minutes. Build strength and integration for better BJJ performance. Watch now.
Welcome back. Let's look at dog planks core and floor. We already did some floor and some plank, but let's look at dog first From I always use plank first to make sure that people Do the plank correctly. We already did that.
So when people do plank correctly You tell them to slightly bend the knees and move your hips up and back If you don't if you go from plank with straight legs go plank and straight legs People tend to to round the spine a lot. She's done yoga so long So she forgot almost how to do it incorrectly but usually people have the heels really high straight legs and The spine rounded so they're somewhere in the middle between plank and dog which is gruesome to be in for a long time That's why people hate the dog when they do it the first time. So go back to plank You ask people to come to bend the knee slightly come back to your hips up and back Drop the head lengthen the spine is the main cue in dog and then I don't ask people to push the heels down I ask people to move around when I encourage people to move around in dog They kind of find their way to ease into the pose Static is always harder when you're not warm. So the first time you move into a position It's better to encourage movement.
So one more time plank pose Bend the knees slightly move your hips up and back drop your head Lengthen the spine when they drop the head. It's easier to lengthen the spine move your knees around Bend one knee straighten the other Take your dog for a walk I try to encourage people to not feel so tense here because When you have tight hamstrings and you have tight shoulders and you've never done this before it can be really intense So I try to help people just be comfortable in a really uncomfortable position for them These are the main things in dog anything you want to add If it's hard for people to do it from plank child's pose or turtle is also a good place so tucking the toes in turtle and from turtle just lifting the hips Yes, so from turtle you instead of moving from plank into dog you can also move from all force into Turtle and that way you kind of get the arms and spine and everything into the right place and then you just Lift your hips from there. It's a completely different approach but gets the same job done Try both of course and find which one makes more sense for you to say and which one works best with your students from here we Combine the dog and plank so we're moving from dog to plank Which is something we do a lot in yoga and that you offer BJ as well. So from dog moving forward to plank and You see a lot of really strong people struggle with this because it's not about having big solo muscle groups It's about being integrated the small Small skinny guy might be one of the best to do this and the big strong guys might be shaking like crazy Because of integration so this is an integration plank shake Stay exactly where you are come up on the right fingertips People people's hips will move all over the place They will wobble and you try to help them realize that this is not good They want to be absolutely integrated place the right hand down come up to the left fingertips without anything moving Keep your core connected.
Keep your legs strong Left hand down stay exactly where you are with the hips lift the right foot What people will be doing is swaying the back and opening the hips like we said before so you want to help people be strong switching sides left foot up and You look at the people if the butt is going up just you say them keep the butt where it was if it goes down So you lift the butt up foot down Back to dog. All right So it's not really nice to Have people stay in plank after they did that they want to stretch it out a bit after they did the plank integrity check So we did the dog and we did the plank check after they've had a nice break bring them forward to plank Keep this integrity of the core and legs Lifter right hand and place the elbow down in the ground place a left elbow down in the ground and Interlace the fingers to help people keep the squeeze of the elbow So it's much easier for people to be strong when they can interlace the fingers This is like this is core work the world record here is over eight hours So you want to encourage people to get strong hair without placing the forehead on the thumbs You want to help you want to keep people in plank. So this is a plank pose, but it's on the forearms Here which we do another type of check instead of lifting the feet Keep the feet where they are roll your hips over to the side and roll your hips over to the other side Without moving the upper body so encourage them to keep the shoulders over the elbows Rolling the hips from side to side while they're breathing This might not look like much but when you do a few rounds of this you will feel how difficult it is To really have movement in the lower body while the upper body is stable Yeah You want to that people are tending to lifting the elbows and do everything all over the place So this is a really jiu-jitsu relevant position. You can see her being inside control here switching the hips to Defending the guard etc So this is really really jiu-jitsu relevant and just doing a few repetitions is really exhausting from this simple core work in forearm plank we move down to the belly and We get to stretch out the front that we worked with some back bands.
We're actually doing the Cobra So hands next to your ribs, I usually say thumbs closed nipples, but that's not politically correct So usually you have to say hands next to ribs leg straight inhale roll the chest forward and Now since we talked about the skydiver before we don't have to repeat ourselves so much We can just remind them squeeze your shoulder blades together elbows in lift your chest Look forward and Of course push into the hands to lift the chest But you're not pushing so much that the hips are lifting because that jams The hips are pushing down your hands are pushing down your chest is lifting so you're creating traction from the hips and up You're not actually lifting the hips You don't have time to talk this much about it while people are here because they only have energy to stay for a moment And then coming down that's why we choose to do repetitions instead So you inhale as you come up and you exhale as you roll down and you try to want to encourage this This spinal rolling movement getting people to be strong in the legs and arms, but relaxed in the core and spine You have time for three four maximum five of these usually you have to talk a little bit so maybe three is is the magic number and That's it for floor work since we Already talked about the plank and the skydiver. We do the dog plank the plank check you do some core on the Forearm plank and some spinal rolls on the floor
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