I'm Wayne Villeneuve, Fourth Degree Certified Instructor for Expert Village. Here's a formal sequence that you can practice as a moving meditation, as well as for self-defense. The third short sequence starts with a step straight back with your left, sinking deep as you perform a right-hammer strike. Slide your weight to your right leg and perform a right back fist, push down with your left and punch over your left with a right punch. Adjust your weight and kick left and step back to the cover. Let's repeat this form again by stepping back to your left as you hammer strike right, shift your weight to the front foot and back fist with your right, push down with the left, punch up with the right, adjust the weight and kick left, and step back to the cover. Here's the practical applicatio tep to the rear with your left, hammer strike right, back fist right, punch upward with the right, followed by a left front kick.