1) Lying on the ground, Partner 1 (P1) walked on and massaged Partner 2 (P2).
2)Stretching - Students inhaled, exhaled and relaxed into the stretch using only the weight of the body and relaxation to stretch. In this position, everybody inhaled, exhaled and held their breath for as long as possible. When they couldn't hold it for any longer, they did burst breathing, restored themselves completely and relaxed more into the stretch. We did this for a variety of positions.
3) Students stayed in the push up position. When they felt an increase in tension, they did one push up in order to release the tension. This was done with the arms fully straight, at 45 and 90 degrees.
4) The same was done for squats.
5) Students kept a sit up in a 45 degree position and when they felt the tension come, they did one sit up. After doing one sit up, they raised their legs to an angle of 45 degrees and waited for tension to develop. When it did, they did one leg raise. They then returned to the 45 degree sit up position.
6) With a partner, P1 push kicked P2 while they were both constantly moving. It was important for P2 to breathe, relax, keep their form and feel the direction of the push. This was to be done slowly so that they could build more sensitivity to the movement and check themselves while doing it.
7) Same thing but P2 evaded P1's kicks completely. It was important not to move too much and to stay connected with the partner's movement. Emphasis was placed on not looking down.
8) P2 then used their hands to guide and re-direct P1's legs. This was to be done lightly so that you didn't give your partner a sense of what is happening. Again, as usual, it was important to stay connected with the partner and to always keep moving.
9) Using the hands only, P2 took P1 down by affecting their balance, joints and tension. Students did this by applying both hands to their partner's body.
10) This time students used only their legs to guide or re-direct the attacker's kicks. While doing this they also tried to extend the attcking leg as well.
11) P1 then did the same thing but took P2 down with their legs.
12) Hands and legs were used to take down the attacker.
13) Same thing but it was 1 vs 2. It was important to keep constantly moving and not to concentrate on taking the people down. This causes a lot of tension and usually means that you stop moving.It was more important to escape and, if the opportunity presented itself, take the partners down.
14) Ten slow push ups, squats and leg raises.
15) Circle Up