This 30-minute Wrestling session is built for focused, repeatable solo work. Difficulty: Beginner. Equipment: Wrestling Dummy, Mats. Move deliberately — quality reps beat rushed volume every time. Built for the mat.
Session Structure
Step 1: Penetration Step
- – Lower level by bending knees not waist
- – Drive lead knee between dummy’s feet
- – Keep head up and back flat
Step 2: Double Leg Finish
- – Lock hands behind knees
- – Drive forward off back foot
- – Turn the corner to the mat
Step 3: Single Leg Finish
- – Capture one leg high and tight
- – Run the pipe to off-balance
- – Finish to mat with head inside
Step 4: Reset and Rep
- – Return dummy to stance
- – Reset feet
- – Target 5 sets of 10 reps per side