You are on bottom of half guard and want to improve your strength and mobility from that position. This program will improve the ability to defend when on bottom half guard by working on lower body and core strength and flexibility.
Perform this routine 3x per week for 6 weeks, as needed. By the end of a 6 week period you should have enough of a base to graduate to our full body personalized routines, which are built to be your long-term prehab solution.
Avoid any painful movements.