ESCAPE TACTIC: SPRAWL The Sprawl is an escape move used in wrestling, self-defense and MMA. We use the Sprawl in WAR because of the universal use in MMA, as a transition between fight stances, as an intensity move, and to add functional movement patterns into group fitness. The Sprawl packs a punch when it comes to muscular utilization. To perform the move requires the deltoids, pec major, triceps, internal core stabilizers, rectus abs, upper traps, rhomboids, erector spinae, glute max, quads, and hamstrings. BAM! Transferring body weight into the upper body adds a weight-bearing component rarely experienced in traditional kickboxing cardio classes. WAR is designed to challenge the cardio system by incorporating PHA (peripheral heart action) and circuit training principles. By alternating between upper and lower body moves, we are able to maintain or increase intensity without overtaxing any particular muscle group. Plus, getting up and down off the floor is a life-long skill we all benefit from. To Execute: 1. Squat and place hands on the floor, preferably between knees. 2. Jump feet backward, while maintaining a stable midsection and elevated head. 3. Jump feet back to hands and stand. Note: We modify the traditional Sprawl in order to protect the spine by keeping the hips elevated, compared to dropping hips to floor and moving the spine into extension. As with many technical moves, we coach the safest modification possible due to varied client abilities within group fitness.
Posted on: Sat, 26 Jul 2014 19:00:03 +0000
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