Module 3 — Hands-On Basics
Lesson 32 of 50 — Practice circuit: the whole sequence
10 min
Dr. Mira explains · Module 3 — Hands-On Basics · Lesson 32
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Transcript
Hi, sweetheart. It's Dr. Mira. Welcome to lesson 32: Practice circuit: the whole sequence. Running all the physical skills in order, slowly. Let me walk you through this properly, the way I would if we were sitting together. Everything starts with your base. Feet about shoulder width, one foot slightly back, knees soft. From that stance you can push, turn, or run. Go slowly. Do each movement ten times slow before you ever do it fast. Speed comes after the movement feels natural. Break grabs by moving against the thumb — that is the weakest point of any grip, every time, on both sides. Strike with the heel of your palm, not your knuckles. Your hand stays safe and you keep it available for pushing off and running. These are escape moves, not fighting moves. The goal is always to create one second of space and use it to get away. If you go down, tuck your chin and land on the meat of your arm and hip, never your head or a straight elbow. Practice with someone you trust, or in front of a mirror. Ten slow minutes a week beats one hard hour a month. Now here's how I want you to practice. Read the lesson once, picture yourself doing it, and then do it for real one time today. One repetition is enough to start. If it feels awkward the first time, that's normal. Awkward means new, not wrong. That's all for this one. Watch it as many times as you need. I'm so proud of you for being here.
What this lesson covers
Running all the physical skills in order, slowly.
Module goal: Build a few simple physical skills that still work when you are scared and shaking.
What you'll be able to do
Run the whole physical sequence in order, slowly.
Key points
- Chaining skills is what makes them available under stress.
Step by step
- 1Stance → cover → wrist escape → shoulder escape → bear-hug escape.
- 2Palm strike → elbow → low kick.
- 3Fall → technical stand-up → run five steps.
- 4Repeat three times, slowly, then once at speed.
Common mistakes
- Going fast before it's smooth.
New York City scenario
Full circuit, ten minutes, at home.
Practice drill
Do the circuit once today and once a week from now on.
Quick check
What always ends the circuit?