Get your core strong enough to maintain the continued spinal flexion and stability necessary for a high level guard. Diligently practice these movements and become as efficient as possible in there execution.
✳️5 Exercises
✳️60 sec: Work
✳️15 sec: Rest
✳️1-3 Rounds
- Rocking Guard 90-90
- Backward/Forward Hip Escape
- Rocking Guard 180
- Sidewinder
- Cross Choke Crunch
✳️Levels:
For more experienced grapplers, repeat some exercises to make the round longer.
For example a competitor in the Black Belt adult division will compete for 10 min rounds. This athlete can repeat the five exercises and perform ten consecutive exercises.
Have fun, stay healthy!
Good nutrition, regular exercise, sleep well, and satisfactory personal hygiene.
OSS!
