Solo mat block
Four familiar movement studies with time to reset.
| # | Study | Work | Rest | Repeats |
|---|---|---|---|---|
| 01 | Stance / circle movement | 60 s | 30 s | ×2 |
| 02 | Solo penetration step | 60 s | 30 s | ×2 |
| 03 | Stand / rebuild stance | 60 s | 30 s | ×2 |
| 04 | Stance and movement review | 60 s | 30 s | ×2 |
12:00 on the clock, rest included.
- Stance / circle movement, backward stance movement: Stance. Face the target with knees available to move. Rear foot moves. Move the rear foot a short distance back. Lead foot follows. Follow with the other foot without bringing them together. Base restored. Retain your stance rather than standing tall.
- Solo penetration step, level change: Stance. Start in your wrestling stance. Bend the legs. Lower your level before attempting penetration. Lower base. Keep your head up as your knees and hips flex. Recover. Recover to your stance without straightening rigidly.
- Stand / rebuild stance, technical stand-up • sequence map: Seated base. Use a planted foot and the opposite posted hand. Post and lift. Lift the hips while the free hand remains in front. Leg clears back. Bring the free leg back into space behind you. Stand. Establish both feet before releasing the post.
- Stance and movement review, backward stance movement: Stance. Face the target with knees available to move. Rear foot moves. Move the rear foot a short distance back. Lead foot follows. Follow with the other foot without bringing them together. Base restored. Retain your stance rather than standing tall.
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