Here's a couple:

bear stance -> step to the perfect stretch (dynamic)
seated butterfly -> turn to hip extension over the knee -> step forward for hip flexor stretch
cossack squats side to side


I also rather use dynamic stretching than static. There's been some talk before about the benefits of (or lack of) stretching for our sport and sports in general. Of course there is no harm in some stretching, but excessive stretching especially before our sport and strength training will most likely do more harm than good.

Thank you for this! I completely forgot about cossacks. Love that squat. I will keep these in mind.

Sorry been a crazy week and am moving. When I am back online I will link to some great movements. but in essence, think of joint movement and motion that brings you to the full range of motion. DO NOT try to force extra range and it is not a time where you get to position and hold.

We will first do a bit of cardio either run around the mat or doing jumping jacks/burpees/10 pushups/10 sit ups. We will then stretch and then drill some cardio heavy bjj techniques. For example passing and opponents guard alternating sides constantly for 1 minute and 30 seconds. Defending an opponent passing your guard for 1 minute (without neither one using their hands). As well as a few different variations.