I learned some new kicks and combinations and saw some dramatic improvement in my form. There were a couple of times when I was shaking like Jell-O, wondering if it would ever end. He probably spent 30 minutes talking and teaching us technique, and then did a solid hour-long advanced workout on top of that. He really managed to push everyone to a higher level. If you're moving your knee up and down below hip level, your hip flexors are still doing most of the work.
Every single move needs to have a purpose.
Shellie demonstrated that neat little move where you jab corner to corner and then do a knee pull. She jabbed one in the face, jabbed the other in the face, and then grabbed the second man's head and pulled his face down hard into her knee raise. You're not dancing. You're punching one bad guy, punching the other bad guy, and then kneeing him in the face. When you do it that way, all of a sudden your movements are really crisp and precise.