Six Steps to Getting Rock Solid

Hey Guys.  What's Up?!

You all know that I am a huge fan of body weight training.  There is a huge system of exercises, skills, and drills to take you to the next level.

Think how often I break it down the the bear or crab position.  The Ground Game uses these two positions very often.

Here is one basic foundation that you should learn!
It is six easy steps:

Starting Position:  Bear Crawl.  On your hands and feet.

1.  Sit Out.  Lift your Right hand.  Place Left foot where that hand was.
2.  Cross Over.  Bring your Right foot behind Left knee.  Let the left leg collapse.
3.  Crab Walk. Swing the Left leg counter clockwise and plant the foot in the Crab Walk position.  Keep the Right hand up.
4.  Hook.  The Right hand is planting on the ground.  Simultaneously, the Right leg is swinging counter clockwise and wrapping around the left leg.  The Left hand is now off the ground.
5.  Step Back.  Left leg steps back. 
6.  Bear Crawl.  Left hand plants on ground.  Right leg swings under hips and land in the Bear Crawl position.

This is the 6 step.  There is a series of progressions from the Bear Crawl position that I use.  This is just one of many.