Rafael Domingos

Movement Warm-up

Position: Sitting with legs in “S mount” position.

1. Step the foot past front knee, as if doing the glut stretch.

Place both hands on the floor, twist and around on hands and feet.

Collapse the same leg inside and twist back to sitting position. Step foot back to S mount position.

2. After returning to S mount position, place forearm on the ground.

Slide legs around until lying face down.

Return to S mount position by continuing in the same direction or switching directions.

3. Step the foot past front knee, as if doing the glut stretch.

Place both hands on the floor, twist and around on hands and feet. Foot that stepped past knee will kick through and into the air, bringing chest up and both hands on the ground.

Return to previous position (hands and feet with chest facing down), and collapse opposite leg inside and twist back to sitting position. Step foot back to S mount position. Continue reading “Rafael Domingos”

Rafael Domingoes Day Class

Flow warmup

Position : Side control

Opponent turns away to try turtle, leg closest to hip follows opponent in a “side ride” position, other leg, nearer the head slides under to get the near side hook, keep hips close to the opponent but post out allowing them to move.

Once in turtle go double underhooks (not seatbelt)

 

Position : Turtle 

Opposite hand to the side with the hook, scoop under their arm grabbing the bicep (no thumb grip)

using this grip pull them over onto their side stopping on your side (not pulling them onto you)

attack for short or long rnc

 

Position : Back Control