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The On Your Feet portion of the program features the stance and ties used in setups, headlocks and bodylocks, double-hand drills, breaking ties on defense, single and double let attacks, tosses and special moves. The On the Mat program presents maneuvers from the top and bottom positions, including arm bars, near wrists, arm and leg turks, sit-backs and sit-outs, rolls and granbys, hip heists, counters and pins, switches and standups, standing rolls, and clearing legs and ankles.
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