Episodes 1-14 are now free on ITunes & Rokfin.com/eddiebravo

The 3-Way Pull Aparts are an important exercise to activate the muscles in the mid back prior to working out.

This sequence is useful in warming up the shoulders and recruiting these muscle groups to help with your training sessions.

Start by creating a light amount of tension in the band.
Retract the shoulder blades (squeeze shoulder blades together.

Pull band apart.

When transitioning to the diagonal pulls, maintain constant tension on the band.

Focus on not shrugging the shoulders.

2 sets of 5 reps (1 rep = horizontal and 2 diagonal pulls), 2-3 second holds

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I was looking back through a list of experimental techniques from years ago that I never filmed, and start practicing them with Alvin. Some were dead on arrival, but others showed promise. Some I have used successfully in training but never added to my standard arsenal and were lost to time. Until now.

The first of these forgotten techniques is the closed guard Kimura Trap. This is a twist on reverse Kimura trap from guard and looks very similar, but it’s quite different. There is a clear path to the arm bar with this one, along with a back take. You can also hit all kinds of sweeps here, such as the flower sweep I demonstrate.

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Quick Breakdown of The Gubber Guard and how to use it. This guard is powerful, reinforced rubber guard with lapel control, which allows you more attacks. In this video, I show a setup I like from Williams guard, the x-choke, brabo choke, canto choke and triangle. Do you ever play Gubber guard?

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