This 25-minute BJJ session is built for focused, repeatable solo work. Difficulty: Beginner. Equipment: BJJ/Grappling Dummy, Mats. Move deliberately — quality reps beat rushed volume every time. Built for the mat.
Session Structure
Step 1: Hip Escape Foundation
- – Frame against dummy
- – Shrimp to create space
- – Recover guard
Step 2: Leg Pummeling
- – Insert and re-insert hooks
- – Fight for inside position
Step 3: Framing Mechanics
- – Strong frames on hips and shoulders
- – Deny chest connection
Step 4: Recovery Reps
- – Drill 10 recoveries per side