White Belt

Warm Ups
1. rock and roll
2. rock back and reach
3. circle on back
4. side roll and balance
5. jiu jitsu sit up
6. roll up to knee
7. metronome
8. push up to knee and stretch
9. supine crossover and stretch
10. prone crossover and stretch
11. shrimp crawl
12. hand balance
13. head stand
14. side falls
15. back falls
16. from falls
17. break falls
18. forward rolls
19. back rolls
20. side rolls
21. pummel
22. sit outs
23. technical stand ups
24. scissor to knees
25. roll outs

Essential Defenses
1. guillotine
2. rear naked
3. head and arm
4. arm bar
5. triangle
6. cross choke
7. key lock
8. kimora

Essential Escapes
1. arm bar
2. triangle
3. grip (gi & nogi)
4. side control (to knees)
5. back (to side)
6. referee to side and guard

Essential Submissions
1. cross choke (front and back)
2. key lock/kimora
3. rear naked choke
4. arm bar from mount and guard

Sequences
1. leg hook takedown — recover guard — stand and break — spider guard — kanga push roll up escape
2. stand and break — around pass — side control — recover guard
3. 360º transition
4. 360º transition from referee’s position
5. side control — key lock — defend — escape to knees — smash and pass
6. mount — back — choke — escape to side —
7. guard control — cross choke — escape to knees — scissor — trap bridge and roll
8. guard — open guard — butterfly — spider — de la rica — half — escape to back — escape to guard

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