Situational / Notebook / Open

Class sequence recall

A timed reflection block to reconstruct a lesson from class.

Shapes grouped by the position they belong to, plus the reflection blocks that turn a class into notes.

Phases of this study

1. Sit. Start position of the technique you are recalling.
2. Frame. Name the problem the technique answered.
3. Sit. Write the step you want clarified.
4. Hold. Read it back.

Common faults

Recalling the finish only

The submission is remembered and the three steps before it are not.

No question written

The block ends with nothing in the journal.

Grading yourself

The note is a verdict instead of a description.

Why it matters

A lesson is lost by Thursday unless it is written down on the day. This block is a timer for writing, with a shape to move through so the body remembers alongside the notebook.

Drill prescription

2 rounds of 60 seconds work with 30 seconds rest. One technique per round. Write before the rest ends.

Scope

A reflection block, not a movement study: solo, with a notebook. The animation is a resting shape to move through while writing, and it is not coach-verified.

Cues the timer will call

1. Write the starting position in your journal.
2. Name the problem the technique answered.
3. Record the step you want clarified next time.

Movement notes: Seated base

1. Sit tall. Use a comfortable seated position on a mat.
2. Set a base. Keep one foot available to support movement.
3. Hands ready. Hands can frame or post according to the task.
4. Hold. Pause without collapsing onto the lower back.

Watch for. This shows solo base only, not a partner escape.

Movement notes: Forearm frame • solo shape

1. Side position. Begin on the side, not reaching from a flat back.
2. Elbows in. Keep the elbows connected to the space near your ribs.
3. Forearms in front. Present the forearms in front of your torso.
4. Maintain space. Maintain structure without locking the arms straight.

Watch for. A frame is defined by what it is placed against. Alone, this study can show the shape of the arms and where the elbows sit; it cannot show the direction of force, the contact point or whether the frame would hold.

Rehearse, then reflect

Open the visual study to step the phases on the live model. Start slowly using the movement taught by your coach, pause between repetitions and keep the range comfortable. Add the study to a session when you want a timed block, and record one useful observation afterward.