This 25-minute Wrestling session is built for focused, repeatable solo work. Difficulty: Intermediate. Equipment: Wrestling Dummy, Mats. Move deliberately — quality reps beat rushed volume every time. Built for the mat.
Session Structure
Step 1: Half Nelson Setup
- – Establish chest-to-back control
- – Thread arm under and behind head
- – Drive into dummy to turn
Step 2: Bar Arm to Pin
- – Trap near arm
- – Walk hips toward head
- – Flatten and secure
Step 3: Cradle Mechanics
- – Connect hands around head and knee
- – Tighten the cradle
- – Rotate to back
Step 4: Hold for Count
- – Maintain chest pressure
- – Drive on toes
- – Hold 3 seconds per rep