Side control defense

You are on bottom side control and want to have a strong frame, shoulder flexibilty and strength to escape.

Recommended use

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.