Conditioning / Solo mat / Build

Sit-out and heist flow

Sit-out, hip heist, sit-out, hip heist: the turning-over pattern run as a continuous drill.

The same movements in volume, with rounds, repeats and rest written down.

Phases of this study

1. Sit-out. Leg swings under.
2. Heist. Hips lift and turn back over the post.
3. Sit-out. Same thing, other side.
4. Heist. Back to the knees.
5. Hands and knees. Breathe here.

Common faults

Hips stop lifting

Late turns drag the knee across the mat.

One post only

The same hand posts for every turn.

Breathing mid-turn

Rests happen in the middle of a turn instead of on the knees.

Why it matters

The turning-over pattern run continuously, both ways. It is the closest a solo drill gets to a scramble, and it is honest about being a pattern rather than a scramble.

Drill prescription

3 rounds of 40 seconds work with 30 seconds rest. Continuous sit-out, heist, sit-out, heist for the round. Switch the posting hand each turn.

Scope

Solo drill on a mat. No partner, no grips, no weight, no pressure and no resistance are shown. Not coach-verified: a qualified instructor has not reviewed the animation or these notes. A conditioning pattern; nothing is being scrambled against.

Cues the timer will call

1. Hips lift on every turn.
2. Switch the posting hand each time.
3. Breathe on the knees, not mid-turn.

Movement notes: Sit-out

1. Hands and knees. Start on hands and knees with the head up and the hands under the shoulders.
2. Step the foot up. Step one foot up beside the hand so the hips can lift.
3. Leg swings under. Post on the hand and swing the far leg under the body as the chest turns away from the mat.
4. Sit facing away. Finish seated, facing the other way, with the hand posted behind and the free hand in front.

Watch for. The hips lift before the leg swings; dragging the knee across the mat is not a sit-out. Which hand posts and which leg swings is a coaching choice that depends on where the pressure is.

Movement notes: Hip heist

1. Seated, hand posted. Sit with one hand posted behind you and the free hand in front.
2. Hips lift and turn. Drive through the planted foot so the hips lift and turn toward the posted hand.
3. Knee finds the mat. Swing the free leg under and set the knee down facing where the post was.
4. Hands and knees. Arrive on hands and knees with the head up and the base wide.

Watch for. The hips lift and turn as one movement; sitting up and then crawling to the knees is a different thing. A heist under a partner's weight is a coaching matter, and this study cannot show it.

Rehearse, then reflect

Open the visual study to step the phases on the live model. Start slowly using the movement taught by your coach, pause between repetitions and keep the range comfortable. Add the study to a session when you want a timed block, and record one useful observation afterward.