There are too many boring warm-ups in this world. How many people do you see walking blindly on a treadmill or stepping away on an elliptical trainer expecting a good warm-up before their training session?
I like interesting and engaging warm-ups that work the entire body and work on multiple attributes such as mobility, raising the heart-rate, dynamic and static flexibility etc….
The workout below consist of 4 different levels. The 4th level is the most complex and BJJ specific but you can use these before any training session in the weight room or on the mat. This might get you some strange looks inside a commercial training facility though so watch out.
Hi, I'm Jason C. Brown. I'm a coach and athlete obsessed with human movement, martial arts and walking the path of mastery. I help BJJ players move better, play better and enjoy their Brazilian Jiu-Jitsu more.
Pretty awesome indeed. I remember the High lunge from your BJJ Kettlebell complex. I love that movement.
High lunge = High Bridge
I love it can use it before regular work out ?
Of course Cunha. If they actually let me in the gym this time I’ll show you everything. Ta?
Glad you like it Barry!
Great stuff Jason! I’ll be using these with my class on Saturday.
Dig the four levels and some animal crawl work
Awesome, Jason. Thanks for reminding me of some moves we have not done in my class in a while. However, I will be sure to let them know who inspired me to put some of those bad boys together, as one complex, and tell them to thank you for it!
Peace!
Thanks Mike. Please let me know how your guys like it?
CSBC,
Glad you like the 4 levels and thanks for visiting.
Sincere brother! Thank you. When are we going to hang out next?
Jason,
Thanks for another great warm up. I haven’t seen anything from you for a while so it’s good to get some new stuff!
I’ll be giving this a go tomorrow.
Very cool – thank you!
I know Nik, Life and biz has been crazy. I’ll try better.
great stuff Jason, “as usual” thanks bro.
Just freakin’ awesome, Jason. I can see speeding that thing up a little, extending it out (maybe adding a couple more elements) and turning it into a complete flexibility/cardio workout–another Jason body-weight “flow”, if you will, that will leave your tongue hanging out lol. Thanks for another dose
of that Jason ingenuity!
Thanks Coach Dom. How’s training?
Thank you James. And I agree, you can expand these type of things in so many directions it’s sick.
Thanks for visiting.
nice!! . i added it to my free workout routine.
does really good to extand my mobility .makes you explore more movements and add variations of your own.
thanks a lot, i now watch and update with your site on daily basis
eran
Very nice, Jason. I’m definitely incorporating that into my groundwork routines immediately. Looks both useful and fun!