Conditioning

Hip Escape (Shrimp)

by Jace

Grappling's basic ground movement — it teaches your hips to move you when your feet can't.

How to do it

  1. Lie on your back, feet flat, elbows tucked in.
  2. Turn onto one shoulder, post that same-side foot and push the hips away.
  3. Slide the other knee through as you move.
  4. Alternate sides and keep it smooth rather than fast.
Bear CrawlAbs · Intermediate · 3 × 30 sSprawlAbs · Intermediate · 4 × 10Backward RollAbs · Intermediate · 3 × 5Forward RollAbs · Intermediate · 3 × 5Cable CrunchAbs · Beginner · 3 × 15Cat-CowLower back, Abs · Beginner · 2 × 8

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Hip Escape (Shrimp) — how to do it, muscles worked · Sport AI