Taekwondo: ITF Taekwondo: Yul Gok
- Parallel Feet Ready Stance
- Move left foot to left, form sitting stance, extend left fist forward horizontally
- Middle punch forward with right fist, maintain sitting stance
- Middle punch forward with left fist, maintain sitting stance, repeat move 2 and 3 fast motion
- Bring left foot to right foot, move right foot to right, form sitting stance, extend right fist forward horizontally
- Middle punch forward with left fist, maintain sitting stance
- Middle punch forward with right fist, maintain sitting stance, repeat move 5 and 6 fast motion
- Move right foot to centre right, form right walking stance centre right, middle side block to centre right with right inner forearm
- Low front snap kick to centre right with left foot, hands position as move 7
- Lower left foot to centre right, form left walking stance centre right, middle punch centre right with left fist
- Middle punch centre right with right fist, maintain left walking stance centre right, repeat move 9 and 10 fast motion
- Move left foot to centre left, form left walking stance centre left, middle side block to centre left with left inner forearm
- Low front snap kick to centre left with right foot, hands position as move 11
- Lower right foot to centre left, form right walking stance centre left, middle punch centre left with right fist
- Middle punch to centre left with left fist, maintain right walking stance, repeat move 13 and 14 fast motion
- Middle hooking block to front with right palm, form right walking stance front, pivot with left foot
- Middle hooking block front with left palm, maintain right walking stance front
- Middle punch to front with right fist, maintain right walking stance front, repeat move 16 and 17 in connecting motion
- Move left foot forward, form left walking stance front, middle hooking block front with left palm
- Middle hooking block front with right palm, maintain left walking stance front
- Middle punch front with left fist, maintain left walking stance front, repeat move 19 and 20 in connecting motion
- Move right foot forward, form right walking stance front, middle punch front with right fist
- Turn face to front, form right bending ready stance
- Middle side piercing kick front with left foot
- Lower left foot forward, form left walking stance front, strike left palm with right front elbow
- Turn face backwards, form left bending ready stance right to back
- Middle side piercing kick in face direction with right foot
- Lower right foot in face direction, form right walking stance, strike right palm with left front elbow
- Move left foot forward, face front, form right L-stance, twin knife-hand block
- Move right foot forward, form right walking stance front, middle thrust front with right straight finger tip
- Move right foot to right turning 180° clockwise to form a left L-stance , twin knife-hand block
- Move left foot forward, left walking stance, middle thrust front with left straight finger tip
- Rotate fully 90° to left, left foot forward, left walking stance front, high side block front with left outer forearm
- Middle punch front with right fist, maintain left walking stance front
- Move right foot forward, form right walking stance front, high side block front with right outer forearm
- Middle punch front with left fist, maintain right walking stance front
- Jump forward, form left X-stance right, high side strike front with left back fist
- Rotate fully 90° left, move right foot forward, right walking stance, high block front with right double forearm
- Bring right foot to the left foot, rotate fully 180° right, move left foot forward, left walking stance, high block front with left double forearm