00:00 - Introduction/Warm up routine guide 02:42 - Specific wrestling warmups 06:13 - Reasons for Drilling 07:54- Penetration from the knees (duck walk) 11:04 - Penetration Step 13:55 - “L” Penetration Step 17:04 - Partner Penetration Step 20:09 - “L” Step with partner...

00:00 - Tie Ups with Hand Fighting 02:39 - Lunge Step 03:41 - Lunge Step Duck Under 07:03 - Lunge Step Double Leg 09:36 - Lunge Step to High Crotch 15:27 - Basic Two on One Control 17:00 - Basic Two on One...

00:00 - Sprawl 01:54 - Sprawl with Partner 04:33 - Sprawl Go Behind 06:53 - Wheeler Go Behind 09:16 - Pulling Whip Over 11:40 - Pushing Whip Over 13:15 - 3/4 Nelson 15:56 - 3/4 Nelson Shuck By 17:49 - Near side Cradle...

00:00 - Chop and Bump Breakdown 02:55 - Chop and Bump Breakdown Deep Waist Ankle 05:05 - Spiral Ride Breakdown 07:20 - Basic Half Nelson 10:17 - Half Nelson with Wrist Control 12:12 - Far side Cradle Variation one 15:28 - Far Side...