Kayle Quinn demonstrates a basic guard retention skill building drill using the shin shield, leg pummel, and the inverted roll.

Drill to improve your stance, level changes and sprawls.

Drill to help develop a fast sprawl.

Drill to develop speed and agility while using guard pass combinations.

Wrestling proper movement and sprawl drill.

Use basic mount retention skills to stay mounted.

Armlock from back position drill.

Drill to develop speed and agility for knee slice pass.

Solo drill to practice the sit out movement.

Core exercise to be practiced with a partner.

Solo drill to practice triangle chokes.

Core exercise using Kimura from guard movements.

Leg lifts and Ashi lifts. Exercises for your core strength.

Partner drill to help with inverted movements.