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)