It has a little bit of everything and trust me (as you'll see from my face at the end of the video)......its tough.
First the routine kicks off with core stability exercises, using both the hollow body and superman planks. Variations of these exercises should be central in any core strength routine. As well as developing excellent core and lower back strength, both key areas for a healthy BJJ fighter, they're also great exercises for training your hips, spine and shoulders to be aligned. An area most people who spend too much time sitting, lack in.
People talk about moving your hips in BJJ, when what's driving that hip movement is the core, and specifically core rotation. Also, learning to move your body around without your feet on the floor is vital.
Then we get into some static crawling, which while it may look easy, is brilliant to teach your body to work as one unit. This leads to much more effective overall movement of the body. When you do the static crawling, make sure to focus on smooth controlled movements, speed is not king for this exercise.
For these exercises you'll be doing lying hip twists, arm bar shots, triangle shots and seated pike rotations. This last one is a real killer and a true test not only of core strength, rotation strength, but also of body control. The last exercise may not seem like it has obvious application to BJJ, but I think being able to rotate in this way, will really help how you move around someone when fighting on top, for example moving around some quickly in side control or turtle.
I hope you enjoy the routine and I'd love to see videos on social media trying it out!