Here is a video we did a few months back!
This is a sessions that works wonders for building strength, power or explosiveness off your back in BJJ or MMA. It is a specific set of exercises developed to mimic an escape from being caught in mount or even side control. Developing a strong hip and press around a solid core from these specific movements transfers directly to your ground game. Its a simple and effective session with a target purpose to "get off your back!".
Be technical with your lifts here, use your strength and conditioning time to develop a weakness into a strength. Train smart to train hard!
Enjoy, Im yet to find a fighter who doesn't walk away from this session feeling like that acheived something mean to their game!