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ARMBAR FROM GUARD(SUBMISSION)Start in open guard (opponent’ships between your legs but yourfeet on the floor) and trap youropponent’s left arm with both handsagainst your hips Swing your leftleg over his head and in front of hischest Extend your hips and bothlegs as you pull the arm againstyour hips to gently hyperextend hiselbow and make him tap out
TRIANGLE CHOKE FROM GUARDFrom closed guard shove your opponent’sleft arm between your legsand outside your guard Swing yourright leg up over the back of hisneck Keeping control of his rightarm raise your left leg and hookthe back of your left knee over yourright ankle Pull your opponent’shead down and squeeze your legs
STRETCHING erform three reps for each holdingthe stretch 30 seconds
LYING HAMSTRING STRETCHLie on your back and throw yourlegs back over your head Try topush your knees toward the floor
CROSS-BODY REAR-DELTSTRETCHReach your right arm across to theleft side of your body and hook yourleft arm behind the elbow Gentlypull your arm toward your chest soyou feel a stretch in the back of yourright shoulder
PIGEON POSESit on the floor and extend yourright leg behind you Bend your leftknee 90 degrees and let it drop toyour left side so the bottom of yourleft foot points to your right Bendforward to feel the stretch in yourleft hip
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