Stances

Twisted Stance

Cat Stance

Tiger Stance

Bow Stance

Blocks

Upper Parry Block

Wing Hand Block

Inner Block – High

Inner Block – Low

Strikes

Forward Backfist Strike

Reverse Backfist Strike

Forward Palm Thrust Strike

Reverse palm Thrust Strike

Forward Side Palm Thrust Strike

Reverse Side Palm Thrust Strike

Forward Ridge Hand Strike

Reverse Ridge Hand Strike

Kicks

Front Thrust Kick

Side Thrust Kick

Rear Thrust Kick

Ground Work

Shoulder Roll

Backward Roll

Breakfall from Forward Roll

Side Breakfall

Qinna

Combined Dissolves

Reverse Dragon Roll Breakout

Side Push Breakout

Bent Armlock Capture – Inside

Elbow Press Against Front Shoulder Grab

Wrist Catching – Outside

Exercises

Blocking Exercise (all 8 blocks)

Stance Exercise (all 12 stances)

Foothold Exercise (Horse Stance 5 mins)

Cross Arm Exercises

Pulling Cross Arm Exercise

Elbow Press Crossed Arm Exercise

Push and Rollback Crossed Arm Exercise

Cross Exercises

Upper Parry / Forward Flatfist

Wing Hand / Reverse Backfist

Inner Block – High / Forward Palm Thrust

Inner Block – Low / Forward Ridge Hand

Weight Shifting

High Block / Hammerfist

Dragon Roll / Sunfist

Lower Parry / Flatfist (low)

Palm Block / Flatfist

One Step Sparring

Upper Parry / Side Palm Thrust

Wing Hand / Side Thrust Kick

Inner Block / Side Hammerfist

Heavy Arm (I)

Sweeping Strike

Upper Outer Strike

Lower Strike

Forms

Willowleaf Form

Heavenly Form

Staff Form (I)