Hey gang,

Happy Friday. Too bad it’s gloomy, but at least we can scratch another quarantine week off our list.

Reminder: tomorrow at 10am Cole Reifsnider is teaching Yoga on Instagram live (@creifsnider). Don’t miss it!

Today I have a BJJ movements workout you can run through at home. There’s an instructional video link below too if you need a reference (or if you have never done BJJ before you’ll definitely want to check the video).

Have fun with this one!

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BJJ Movements

Use this video for visuals on these movements:
https://drive.google.com/file/d/1xejBiKfsMGAWffea3reQkBlkeXFFv6ib/view

Complete 5 Sets of the following:
20 Hip Escapes/Shrimps
20 Bridges
20 Triangles
20 Technical Getups
20 Kimura Sit-Ups
20 Seconds Windmills (10 seconds inward, 10 seconds outward)
20 Side switches

***wind down for the week with 10 minutes of stretching

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Enjoy the weekend guys. I hope you all find some time to get outside (weather permitting).

If you have requests for content/videos similar to what we recorded here feel free to email suggestions/requests.

Best,
Scott Dance
District Martial Arts