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WHITE BELT CURRICULUM Requirements to attain your stripes.     WHITE BELT 1ST DEGREE. Minimum required of 40 classes and the approval of the Instructor. Essential 1)     Self defense (attack from behind) 2)     Self defense (head lock escape) 3)     Mata Leao (Rear naked choke) 4)     Gramby roll. 5)     Scissor sweep 6)     Arm Bar from mount. 7)     Standing passing the guard. 8)     Sitting sweep. 9)     Kimura from guard. 10)   Kimura from side control. 11)   Distance and standing   Additional 1)    Bridge escape. 2)    Basic collar choke. 3)    Choke from mount. 4)    Choke from guard. 5)    Americana lock. 6)    Basic passing the...

The Best Resistance Band Routine In the past, resistance bands have gotten a bad name in gym circuits through their association with middle-aged women doing aerobics with 5 pounds of resistance—not that there's anything wrong with that—but the truth is that bands can be worked for serious strength training, too. Advantages Of Resistance Bands The mechanical advantage to resistance bands is priceless, as true resistance is maintained through every part of a motion. While resistance training, the muscles are prevented from "maxing out," but are nevertheless fully activated throughout both the concentric (lifting) part and eccentric (lowering) part of an...

Blast Your Whole Body With This Resistance Band Workout Use this nine-move home workout to build lean muscle   Sometimes it’s easy to forget just how simple it can be to get a little fitter. You don’t need technological marvels strapped to every part of your body or racks straining under heavy weights on hand. You just need to push your body a little bit further than it’s used to being pushed, and one excellent way to do that is to pull a stretchy bit of elastic in several directions. Resistance bands are cheap and effective for a variety of workouts...