Patrick’s Groundwork Warm-Up

In our last cycle through the Level 1 curriculum, I introduced a BJJ-based routine that I hope both got bodies warmed up as well as reinforced the techniques and movements of the system. It also lays the groundwork (pun intended) for more advanced concepts.

I like to keep it flexible, but here are the nuts and bolts:

• Knee Tag or basic calisthenics
• Across the Room:
  • Frog Push-Ups
  • Shrimping with or without a partner
  • Fall Breaks & Get-Ups
• Mobility / Skills
  • Hip Raise from Back Position (Kick motion)
  • Alternating Bridge
  • Hip Explosions
  • Guard Sweep Sit-Ups
  • Hip Drive from Butterfly
  • Partial Get-Ups
• Stretch (Start in kneeling position)
  • Neck
  • Shoulder / Triceps stretch combo
  • Lean Back Quad Stretch
  • Butterfly (chest up, chest down)
  • Toe Touch
  • Spinal Twist to Butt Stretch
  • Back & Lat Stretch
  • Cat-Dog Stretch
  • Upward / Downward Dog