Course curriculum

  • 1

    Welcome to the course!

    • Welcome to the Course!

    • A message from your instructor

    • How to use this course

    • Before we begin...
  • 2

    Week 1 - The Basics

    • Warm-up: Bear crawl

    • Stance & Movement

    • Push

    • Palm Strikes

    • Palm Strikes on Pad

    • Stomp Down

    • ABC's of Self-Defense - "A" = Avoid
  • 3

    Week 2 - Defending Grabs and Strikes

    • Warm-up: Frog Hops

    • Regular Kick

    • Regular Kick on Pad

    • 360 Defenses

    • Inside Defense

    • ABC's of Self-Defense - "B" = Be Calm/Breathe
  • 4

    Week 3 - Release from Choke

    • Warm-up: Gorrilla Shuffle

    • Hammer Strikes

    • Hammer Strikes on Pad

    • Release from Front Choke

    • ABC's of Self-Defense - "C" = Communicate with Confidence
  • 5

    Week 4 - Ground Tactics

    • Warm-up: Crab Walk

    • Soft Break Fall Forward

    • Back Breakfall

    • Kick from Ground

    • Buck, Trap & Roll

    • ABC's of Self-Defense - "D" = Don't Put Yourself in a Worse Situation
  • 6

    Week 5 - Dealing with Wrist Grabs

    • Warm-up: Jumping Jacks

    • Elbow Strikes

    • Elbow Strikes on Pad

    • Release from Same Side Wrist Grab

    • Release from Opposite Side Wrist Grab

    • Release from Wrist Grab - 2 Hands High

    • ABC's of Self-Defense - "E" = Use the Environment
  • 7

    Week 6 - Protecting Others

    • Warm-up: Scorpion Walk

    • ABC's of Self-Defense - "F" = Fight Only if There is No Other Choice
  • 8

    Week 7 - Using Common Objects for Self Defense

    • Warm-up: Alligator Drag

    • Defensive Front Kick

    • Defensive Front Kick on Pad

    • Using Shield-type Objects

    • ABC's of Self-Defense - "G" = Get Away
  • 9

    Week 8 - Release from Grab from Behind

    • Warm-up: Duck Walk

    • Knees

    • Knees on Pad

    • Release from a Grab from Behind

    • ABC's of Self-Defense - "H" = Get Help