Flow, and one other Q

Thank you for such a great answer!

I was wondering if you could give me some pointers, on how I go about increasing the flow of my techniques, I was told I will get a technique on really great then pause (I think about how to finish it)and by that time it is gone. One example is the standard arm bar, I get it set up nice but by the time I figure out how to get my leg over it is gone. This btw happens to most of my submissions, in practice, however, I can pull them off just fine. I was also hoping you could point me in the right direction for back exercises that will help with the bridge/umpa. Thanks, Jason

Good question, very good answer.Thanks.