Shoulder ER in supine with weight Lie on your back with your symptomatic arm stretched out at approximately 90 degrees from the side of your body holding onto a weight. Bend your elbow to a right angle and then slowly rotate your forearm down towards the floor by the side of your body, keeping control of the weight. Make sure your shoulder blades remain in contact with the floor throughout the movement. Return to the neutral position, and then repeat. Key Benefits 1. Targeted Rotator Cuff Streng

Here it is- Part 2 of what i believe is the single best no gi open guard masterpiece of all time. I really put my heart and soul into this one for you guys (as i do with all of my instructionals. I just had to film this one twice🤣). In part one, we covered a standing opponent from a square stance, staggered stance, down on one knee, and down on 2 knees. We went over entrances into ashi garami, butterfly guard, etc. In this supine edition, we will cover sweeping from ashi garami/ X guard variati