Drill

Instructions

1. 1Start supine with both elbows tight and knees framed.
2. 2Bridge, then shrimp your hips away while your frames hold the space.
3. 3Insert the near knee across the centerline and square up.
4. 4Alternate sides down the mat without letting your hips flatten.

What to focus on

Getting the knee in on the same beat your hip clears.

Common mistake

Pushing with straight arms instead of framing on the skeleton.