{"id":6197,"date":"2026-05-03T13:24:35","date_gmt":"2026-05-03T05:24:35","guid":{"rendered":"https:\/\/gooart.space\/?post_type=exercise&p=6197"},"modified":"2026-05-20T13:54:07","modified_gmt":"2026-05-20T05:54:07","slug":"sprawl-drills","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/ms\/exercise\/sprawl-drills\/","title":{"rendered":"Latihan Sprawl"},"content":{"rendered":"

A defensive wrestling movement designed to counter a takedown attempt by rapidly driving the hips to the floor and extending the legs to kill the opponent’s momentum.<\/p>\n\n\n\n

Execution Standards:<\/strong><\/p>\n\n\n\n

    \n
  1. The Signal<\/strong>: React immediately upon seeing the visual “Shoot” cue from the AI platform.<\/li>\n\n\n\n
  2. The Drop<\/strong>: Throw your legs back and drive your hips hard into the floor. Ensure your laces are down to avoid toe injuries.<\/li>\n\n\n\n
  3. The Push<\/strong>: Keep your chest up and hands out to frame against the imaginary opponent’s shoulders.<\/li>\n\n\n\n
  4. The Recover<\/strong>: Snap back to your fighting stance as fast as possible to prepare for a counter-attack.<\/li>\n<\/ol>\n\n\n\n

    200+ Aplikasi Pertempuran FCS:<\/strong> Trains the muscle memory and explosive reaction required to defend a single or double-leg takedown attempt, keeping the fight in your preferred range.<\/p>","protected":false},"excerpt":{"rendered":"

    A defensive wrestling movement designed to counter a takedown attempt by rapidly driving the hips to the floor and extending the legs to kill the opponent’s momentum. Execution Standards: 200+ FCS Combat Application: Trains the muscle memory and explosive reaction required to defend a single or double-leg takedown attempt, keeping the fight in your preferred … Baca lagi<\/a><\/p>","protected":false},"featured_media":0,"template":"","equipment":[662],"exercise_category":[695],"target_muscle":[],"class_list":["post-6197","exercise","type-exercise","status-publish","hentry","exercise_category-strength-conditioning"],"acf":{"order_index":"","session_phase":"None","difficulty":false,"portability":false,"setup_type":[],"is_ai_vision_supported":true,"ai_vision_key":"","coaching_cue":"\"Hips to the floor, chest up. Snap back to your feet instantly.\"","supervision_advised":false,"video_link":"https:\/\/youtu.be\/YyA0JAnK5l8"},"_links":{"self":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/exercise\/6197","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/exercise"}],"about":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/types\/exercise"}],"version-history":[{"count":0,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/exercise\/6197\/revisions"}],"wp:attachment":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/media?parent=6197"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/equipment?post=6197"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/exercise_category?post=6197"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/target_muscle?post=6197"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}