W00 Gi and Nogi - Tutaj Warm Up
No Gi Curriculum
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6m 38s
Warmup
1. Jumping jacks
2. Squats
3. Push ups
4. Crunches
5. Side crunches
6. Other side crunches
7. Supermans
8. Sit outs
9. Hip escapes
10. Bridges
11. Necks - chin to chest
12. Necks - ear to shoulder
13. Necks - chin to shoulder
Leg circles
Sit up
Ankle circles both directions
Move your feet around
Triangles alternating sides
Stretch your toes backwards with knees close to the mat
Stand up
Hip circles
Side to side and then reach
Thumb circles
Grippers up and down, and rolling over the top of your toes
Wrist circles
Shake the hands out
Arms across
Forward swim
Backwards swim
Core
Neck circles
Look up at the ceiling and bring your ear to each shoulder
Kids warm up - line drills
Lunges
Right leg shots
Left leg shocks
Hop on right foot
Hop on left foot
Bear crawl
Crab walk
Army crawl
Hip escapes
Forward roll over your right shoulder
Forward roll over your left shoulder
Alternating backwards rolls
Cartwheels both sides
Stretching
1. Right leg out
2. Left leg out
3. Butterflys
4. Lunges to the right
5. Deep lunges to the right
6. Lunges to the left
7. Deep lunges to the left
8. Forward lunges right and left
9. On but, right leg across, knee to chest and then back
10. On but, left leg across, knee to chest and then back
11. Neck circles 3 each direction
12. Grippers
13. Warm up arms - Arms across
14. Forward swim
15. Backwards swim
16. Stretch right arm across
17. Stretch left arm across
18. Stretch right behind back
19. Stretch left behind back
20. Stretch right arm triceps
21. Stretch left arm triceps
22. Warm up core
23. Leg circles
24. Switch directions
25. Roll over you back and touch your toes to the mat
Up Next in No Gi Curriculum
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W01 Nogi - Passing Close Guard 3
No gi
Work on standing in closed guard
Never let anyone close their guard
Start sitting in your combat base as someone's trying to slide in to closed guard
- Work the fist into the stomach and work 1.1 - 1.4
- Hands in the ribs to break the guard, hand moves yo control the hip and knee slide
1.... -
W02 Nogi - Passing Open Guard 3
Pass by taking the legs
- high - lift the heals
- middle - leg drag
- low - butterfly
- step in and lift the feet don't try and push them over the person's shoulders into the mat
2.9.1 Quick leg drag
2.9.2 person plants their foot and brings their other foot back across to try and defend, re leg ... -
W03 Nogi - Passing Half Guard 3
Sit on the thigh with the half guard foot close to the body, other foot behind, wide knees. Grab the hip and bring the elbow to your own hip, blocking the knee shield. Work to flatten your partner out, but if your partner is good, you will only be able to grab the lapel.
3.1.1 push up and jump up...
