Full Warm-Up With Variations: 19-Min by Seb (Lizard Pose)

Okay guys let's start in turtle this time arms behind you forehead down take three big breaths try to inhale deeply hold the breath for half a second and then exhale long for as long as you can so inhale and exhale last breath inhale and exhale exhale let's start by walking the hands forward and out towards the right keep your legs where they are just walk your hands as far as you can and then drop your head and look under your right armpit take three breaths here same breaths that we did before but this time you have more space in your left lung so try to really open an inhale and relax on the exhale two more breaths last one walk your hands over all the way to the other side three breaths through your right ribs really get a nice stretch under the armpit and into the right ribs two more breaths nice walk your hands back to center try to round your spine as you're rolling up to a tabletop finding the right distance with your hands and knees chest forward look forward and as you drop back into turtle inhale as you roll forward exhale and push the air out of your lungs really round the spine keep doing that in your own pace inhale as you roll back and exhale engage the front of your belly and your chest your pecs everything one more round inhale as the chest moves forward and your butt moves back exhale roll all the way up to a tabletop nice wrists turn your fingers in towards each other and look into your palms so wrist lock yourself and then pop up onto your knuckles pop back down to your wrists and do a push-up let's do three of these wrist lock pop all the way push up wrist look and pop and one last push up back to all fours stretch your right leg out behind you engage the core and stretch the left arm for really engage the core here inhale exhale knee to elbow squeeze nice stretch long inhale squeeze the core exhale squeeze the knee to elbow one more inhale stretch long long long exhale squeeze squeeze squeeze place the hand down and karate kick to the right keep it three two one foot down arms up kimura and americana so right arm up left arm down kimura and americana really roll your shoulder back and lift your elbow and then start going sideways towards the left and then back to center release the arms inhale and then switch the arms and go the other way inhale center exhale make sure that you're stretching over with the elbow who is going up maybe i confused a little bit one more inhale arms up exhale switch the arms and stretch the left elbow over to the right nice back to center hands down plank hands left arm goes up now inhale for a twist exhale touch your shin or foot let's do that two more times inhale lift arms high exhale twist deep one more inhale lift lift lift lift lift exhale twisty twisty twist make sure that you're balanced that you don't topple over here right arm comes up into the air first and then i'm kimura yourself with your right arm and try to slide the hand on the inner thigh so the pocket where you would put the hook for the back month that's what where you put the hands and try to enjoy this super weird awkward position as best you can take a breath and then hands back into into plank hands and then walking the hands forward without moving your hips forward look forward chest forward inhale exhale top of the head in the ground a little bit like cat pose so again inhale chest down stretch your shoulders exhale around the spine top of the head one more inhale back bend exhale a little crunch and then plank hands step the right foot forward on the outside of the right hand lift your back knee off the floor and drop your hips and look forward inhale exhale both legs straight move your butt back repeat that inhale as you go forward exhale as you go back and everybody in the room is going to their limitations everybody is going as far as they can everybody feels inflexible it's not just you one more back hold for a moment and then hips forward back knee down make sure that you're setting up the distance so that you have space hug your back heel into your butt and then grab the inner inside of the ankle so thumb facing down then square up your shoulders and drop your hips and chest down for some this is a really intense quad stretch but it's different for everybody but everybody feels this somewhere i'm sure of that so really hug the heel into your butt don't stretch the arm back use the arm to pull the heel forward one more breath and then release the foot into a half squat no hands in the ground this time sit down onto your butt and then use your legs only to lift up and get into the inner thigh and groin do that again sit down just like we do when we're doing technical stand-ups and hip thrusts up and down one more time all the way down and all the way up nice plank hands stepping back into a lunge so right foot is still forward right arm up inhale exhale drop the elbow down and go as deep as you can one more inhale stretch up strong twist exhale deep stretch final round inhale right arm up stay here and try to move back into a side plank without wobbling so that you fall over one option if you have balance here is to place the right foot on your inner thigh and really lift as high as you possibly can i like holding on to my right knee with my right hand that's an option two three two one plank pose inhale strong arms strong arms strong arms exhale lower all the way down to the ground engage the legs and arms stretch your arms out behind you interlacing the fingers clasping the hands and stretching the arms as hard as you can you will not get injured from using power here lift the chest lift lift lift three breathe two breathe one and release say ah let's move back into all fours same sequence second side i love saying that left leg out behind you right arm forward look forward engage the core and inhale exhale knee to elbow squeeze tight two more inhale stretch good job exhale squeeze tight inhale stretch last time squeeze tight hand down karate kick towards the left three two one hand foot down arms up kimura and americana this time right arm up and then side stretch towards the left first back to center inhale stretch open switching the arms side stretch engage the core and keep the posture nice and long a couple more from side to side on your own kimura americana posture and core keep your left foot engaged and your left leg strong makes it easier nice back to center plank hands right arm up for a twist this one is hard inhale exhale under touch your leg two more inhale up up up exhale deep twist final round inhale up stay down as you come down and find this awkward weird half straddle twist left arm into a kimura slide the hand into your inner thigh where you would put the back mount hook and breathe one deep breath here ah slowly release come back to plank hands walk the hands only forward chest down look forward inhale exhale top of the head squeeze tight two more inhale back bend exhale crunch inhale back then exhale crunch plank hands step the left foot forward left right leg out from the floor inhale chest forward exhale stretch both legs as far as you can most people can't very far but eventually everybody gets far with consistency a couple more back and forward in your own with your breath keep both legs strong final round stretch back and then forward back knee down setting up for a lizard with a foot grab reach their left arm up and back grab the inside of the foot use the hamstrings to get hold of the foot thumb pointing down and then squaring up the hips and shoulders and really pulling your heel into your butt you can drop your head here and stretch your neck too if that feels okay two more breaths and just before we release a little bit extra pull and then release into a half squat no hands in the ground move over your right knee even if your right knee just has been operated you can still move around the difficult areas move around the pain and do some really healthy movement this is healthy for everybody just do it without provoking pain one more sit down and sit back up plank hands left arm up back leg straight drop the elbow as you exhale inhale hydraulics up exhale hydraulics down inhale strong twist exhale deep stretch and then arm up moving back into a side plank stop the wobbling and squeeze your legs left foot to inner thigh lift higher higher higher if you're crazy look up if you're even crazier close your eyes touch the knee three two one everybody plank pose and inhale exhale lower down just lift your chest this time keep your hands where they are inhale exhale lower down and push back to all fours and back to dog let's work a little bit in dog with some squats so from down dog bend your knees slowly and then straighten them out do that again bend your knees and i always move my hands a little bit so that i have the exact right distance so that i don't feel like i'm slipping do that a couple more times some doggy squats good for the legs good for hamstrings good for the lower back good for the shoulders good for the spine good for everything nice that's enough okay rolling forward to a plank and from plank we're just gonna walk up and down so right elbow down right forearm down left forearm down right hand in the ground and left hand in the ground starting with the other now left forearm down right forearm down left hand and right hand starting from the top right left right left left right and left all right that was fun right lower all the way down to the ground again clasp it no we're not clasping hands sorry arms out to the side for a belly twist left foot to right hand don't move your hands only move the foot i like pulling my hands in a little bit and keeping my elbows out to get a little bit extra height but i'm gonna leave this one free and open to you move from side to side freely foot to hand foot to hand not hand to foot just twist it out the wrong way if someone else does this to us in sparring and we haven't done this this is not gonna feel very comfortable this is gonna give scars but if we warm up like this we can spar like this and we will avoid injuries nice one more on each side i love doing a couple of extra on this one well worth the time nice pushing back up to a plank on the exhale back to down dog for some floaty floats so jump up in the air and clap your feet but land softly and then clap your hands release your hands do that a few more times clap your feet boom and clap your hands boom boom see how many claps you can do maybe you can give an applause with your feet yay keep going very nice one more with the feet one more with the hands and now hands down dog pose float your legs and land in a squat take three breaths in a squat and just release your wrists shoulders everything sitting down on your butt into a reverse tabletop in reverse tabletop place your right ankle on your left thigh don't drop the hips keep the hips up and the knee down inhale here lift lift lift exhale see how far back your butt can go two more inhale lift high push your knee down exhale squeeze your core tight yo last round inhale last core exhale come back to center switch the legs without lowering the butt yes hips up knee down exhale l sit with the triangle two more inhale and exhale and inhale and exhale release the legs sit the foot down keep your hands where they are fingertips behind you maybe legs together and straight lower them down and then let's do the triangles again but this time from a different position straighten out first and then hug out and exhale hug in and exhale inhale as you go out exhale switch the legs and tug it in again inhale stretch exhale squeeze inhale stretch exhale pull it in inhale stretch and this time lower down to the ground rolling back into a upside down guard slash plow pose modifying as you need to no strain in the neck you can strain in your hamstrings you can strain in your lower back and your upper back but no pain in the neck if you're feeling a stretch in the neck that's nice but just take a breath here and then using as little momentum as needed rolling up into a squat and then toes pointing forward knees down hips forward double hip thrust and then all the way back to a squat rolling down using the transitions to create mobility this round stay in the squat hands down crow pose down crow pose arm balance strong arms shelf the triceps and try maybe getting the feet off the floor without cracking your nose and having blood all over the place rolling back into plow pose let's do that one more time rolling up into a squat and trying to lift your heels higher than the first round feet together lift the heels walking or jumping back into your dog okay close to the end bend your knees look forward on the exhale float and land in a squat and then instantly explode up switch around walking or jumping forward into a strong push up with all the details correct that we talked about before one more round jumping forward spinning around forward and a hop and back to dog one more full round so two rounds oh float and explode and push up strong arms yep and final round float explode forward stay in dog take one breath in dog and then on your knees tuck your toes hips forward right arm to the right heel hips forward chest up left arm up take one breath feel your heart pounding boom boom boom switching sides left hand to left heel right arm up hips forward again chest up don't neck crank yourself back to center this time try maybe to catch both heels with the hands some might people might even do it correctly and get the palms on the inside of the heel stay here for three two one close your eyes sit down with your butt to your heels one hand on the belly one hand on the chest notice the pace of your breath and the beating of your heart notice how different you feel now compared to 20 minutes ago when we came into the door we did some stuff and we changed completely how we're thinking and feeling and how we prepared for jiu-jitsu it didn't take much we just did it well nice open your eyes release the hands really awesome to see everybody doing this warm-up together with us today we're gonna have a really cool class today the professor has prepared this in this class and i really look forward to it and now you guys are prepared you won't get injured you will be strong and fast and you will be you won't get injured you will be strong and flexible very good