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Here is a nice BJJ warm up drill to help sharpen your transitions.
From bottom mount to top mount.
Elbow escape ⮕ clearing cross face ⮕ half-guard sweep ⮕ leg weave/side smash ⮕ dope mount.

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Here is a great warm-up exercise. Use a light dumb-bell as you do the shrimping exercise that is popular as a warm-up. You can also use a medicine ball or any other object that offers some weight and more resistance to the exercise.

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