This 25-minute MMA session is built for focused, repeatable solo work. Difficulty: Intermediate. Equipment: BJJ/Grappling Dummy, Heavy Bag. Move deliberately — quality reps beat rushed volume every time. Built for the mat.
Session Structure
Step 1: Collar Tie Control
- – Establish double collar tie
- – Break posture
Step 2: Knee Strikes
- – Drive knees to body
- – Switch sides
Step 3: Underhook Battle
- – Win inside position
- – Off-balance the dummy
Step 4: Clinch to Takedown
- – Transition to body lock
- – Finish to mat