: Precision-based exercises to maximize leverage during locks and holds.

: This refers to a functional hold used in grappling where an athlete uses their lower body strength to control an opponent. In the context of De Herdt's routines, it is often described as a rhythmic, balletic crossover that targets the glute medius and adductors.

Sarah De Herdt Toned Ass Scissor French Athena Mixed ((new))

: This refers to sessions involving participants of different genders or weight classes, requiring the athlete to have significant "toned" functional strength to maintain leverage against larger opponents. Training and Aesthetics