I was not able to make it to class today so I decided to try a light home workout that uses BJJ specific movements to work on muscle memory, flexibility, and core strength.
I did 3 circuits of the following:
Triangles
Alternating elbow situps (as if performing a Kimura from the ground)
Armbar drill (sitting on knees, imagine being mounted. Quickly plant your hands into the invisible sternum and rotate for the armbar)
Hindo pushups
Knee to squats
Straight leg situps
Planks
Inverted situps
Next time I would also like to incorporate:
In and outs
Hip thrusts
Turkish get ups
Hip Heisting (found on youtube. Its back to front movement rotating heel to foot)
Sprawls
Hip escapes
Foot circles
Bridging (from your back, lift up, rotate on to elbows to all 4's. Then roll back on to the back)
Shrimping/Elbow escapes
Collar Choke situps
No comments:
Post a Comment