This 20-minute BJJ session is built for focused, repeatable solo work. Difficulty: Beginner. Equipment: BJJ/Grappling Dummy. Move deliberately — quality reps beat rushed volume every time. Built for the mat.
Session Structure
Step 1: Movement Warm-Up
- – Shrimps
- – Technical stand-ups
- – Bridges
Step 2: Positional Reps
- – Mount transitions
- – Side control switches
Step 3: Submission Entries
- – Armbar from mount
- – Triangle from guard
Step 4: Flow Round
- – Chain 3 positions
- – 5 minutes continuous