Day 31 (83,4) - Hojo undo

I am still having a recovery week, but I want to test my shoulder.
One way is to test it with a hojo undo routine. Link is on the image and image from a dumbell that I'll use today. (Just 2,5 kg for a light exercises. I've used 5 kg and strong persons use 10 kg with a longer handle.) Before doing Hojo undo, I'll do an "integrated shoulder flexibility routine". This I should do before every bjj session:-)

Other routine I'll do is "superfoot" Bill and after that stretching.

comment after training:
After doing hojo and stretching I feel some pain on shoulder. It's not bad. Just a little worried that it might not be strong enough to take tomorrows BJJ.

For BJJ I'll try to learn something about taking the back...defending and attacking.

Defending your back

Cover your neck. Put your shoulder, back and hip to the mat. When you have your hip on the mat, opponent cannot get a hook in. So the fight is about strong side label grip and hooks and arms need to be close to your body. You take some leverage away by moving your hip up or down.

If my opponent has a seatbelt grip and both hooks in?
I'll grap the choking arm with both hands (and wait for him to attack). Fight to turn my self to my side and kick of lower hook. Be aware of opponent changing his choking arm. (Maybe I can get my shoulder/neck so deep to the mat that it's not possible for him to get his arm arround my neck?)

Attacking back

When you are taking someones back, you would like to secure your position with a seatbelt grip or by choke from strong side. One or two hooks in and control your opponents hip and chest.

Attacking from seatbelt and both hooks:
Fight for a good label grip with turned label feeded to choking hand. (Keep seatbelt pressure at solar plexus - not too up.) Keep my head on the weak side - pushing opponents head.

What about grip fight from the back?

OK - here is a storyboard and a video about hooks from turtle to back mount.