On the Bas Rutten's Big DVDs of COmbat, Bas mentions a key physical trait to have is an explosive hip. So you can bridge and get out of any situation. He had a partner lay across his stomach and he bucked him up repeatedly. So if you don't have a partner I was thinking of using a medicine ball and explode up with your hips. Keep doing that for reps and keep trying to pop the ball higher. What do you all think?