Conditioning

Sprawl

by Jace

The wrestler's answer to a shot at the legs, and one of the fastest ways to make a round feel long.

How to do it

  1. From a low stance, shoot the legs back and drop the hips toward the mat.
  2. Land on the balls of your feet with the chest up and the elbows soft — not flat on your belly.
  3. Pop straight back up into your stance.
  4. Hold a steady rhythm — this is a conditioning drill, not a race.
Bear CrawlAbs · Intermediate · 3 × 30 sHip Escape (Shrimp)Abs · Beginner · 3 × 8Backward 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.

Sprawl — how to do it, muscles worked · Sport AI