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4-Week BJJ Foundations Home Plan

Build the movement base every white belt needs: hip escapes, bridging, standing up safely, and guard basics. Ten-minute sessions fit around class.

BJJ3 sessions/week10 min/session

Rotate through each week's drills on your training days. Move on when the drills feel controlled.

Disclaimer

Follow your instructor's version. Schools and styles teach this technique differently. This page is general education, not a substitute for qualified instruction.

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