Bottom chain

Referee's position, sit-out, hip heist and back to the feet.

09:10 on the clock, rest included.

• Referee's position / bottom base, referee's position, bottom: Hands and knees. Kneel with the knees under the hips and the tops of the feet on the mat. Hips over knees. Post both hands in front of the shoulders, fingers spread. Back flat. Keep the back flat rather than rounded or arched. Head up. Look forward, not at the mat; this is a held position.
• Sit-out from the bottom, sit-out: Referee's base. Start in the referee's position with the hands posted. Hips drop and turn. Drop the hips and turn them as the near leg begins to swing through. Leg through. Shoot that leg through to the front; the far hand stays posted behind. Seated, post behind. Finish seated with the free hand up in front and the chest tall.
• Hip heist / turn to base, hip heist: Seated base. Start seated with one hand posted behind and one foot planted. Post and lift. Post hard, lift the hips off the mat over the post and the planted foot. Under leg through, turn. Bring the under leg through the gap and turn the hips over toward the mat. Base facing away. Land on the hands and knees facing the other way.
• Stand / rebuild stance, technical stand-up • sequence map: Seated base. Use a planted foot and the opposite posted hand. Post and lift. Lift the hips while the free hand remains in front. Leg clears back. Bring the free leg back into space behind you. Stand. Establish both feet before releasing the post.

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