- Natural stance.
- Cross your arms in front of your body.
- (YOI) to the starting position.
- Move the right foot forward whilst crossing the right arm – fist high – over the left arm.
- Land in the right front stance and perform a right back fist strike bringing the right elbow to rest on top of the vertical left fist. The movements must be simultaneous. Slow.
- Look 45 degrees to the left and move the left foot forward at 45 degrees crossing the arms in front of the body.
- Land in a right back stance and perform a reverse wedge block. Slow.
- Look 90 degrees to the right and move the left foot across in that direction.
- Bringing the left foot in front of the right, move the right foot forward on the same angle whilst crossing the arms in front of the body.
- Land in a left back stance and perform a reverse wedge block. Slow.
- Look 90 degrees to the left and move the left foot forward in that direction whilst crossing the left open hand under the right arm.
- Land in a left front stance back knee slightly bent and perform a left vertical knife hand block. Slow.
- Perform a right reverse punch, pushing the back knee to a correct front stance.
- A left straight punch.
- A right front snap kick the left arm still extended.
- As the foot snaps back thrust the body forward and down.
- Into a right front stance and perform a right stepping punch. Fast. Note: The preceding double punch, kick and punch are all performed in one continuous action.
- Look 90 degrees to the right and move the right foot across in that direction whilst moving the right open hand across the body.
- Land in a right front stance, back knee slightly bent, and perform a right vertical knife hand block. Slow.
- Perform a left reverse punch, pushing the back knee to a correct front stance.
- A right straight punch.
- A left front snap kick the right arm still extended.
- As the foot snaps back thrust the body forward and down.
- Into a left front stance and perform a left stepping punch. Fast. Note: Again this double punch, kick and punch combination is performed in one continuous action.
- Look to the front and move the left foot across and backwards whilst raising the left hand to the front.
- Land in a right front stance and pulling the left fist back to the side perform a rising elbow strike with the right arm. Fast.
- Turn 180 degrees to the left, move the right foot across to the left and back, moving towards a back stance; extend the right hand in front of the body and on top of the left hand – palm down.
- As you land in a right back stance, the right hand supported at the elbow by the back of the left hand, perform a vertical knife hand block to the side of the body. Slow.
- Cross the right hand under the left.
- And perform a double block, a right back hand pressing block and a left knife hand downward block. Fast.
- Move the right foot forward.
- Into a right front stance and perform a right vertical spear hand thrust with the left hand lightly pressed against the inside of the right elbow. Fast.
- Perform a left vertical spear hand thrust – the right hand moving back to press the inside of the left elbow.
- Without pause perform a right vertical spear hand thrust – the left hand in turn pressing the inside of the right elbows. Fast.
- Take a short step forward with the right foot and then turn 180 degrees to the left – to face the front – moving the left foot across and extending the right arm – hand open in front of the body and on top of the left hand – palm down.
- Land in a right back stance and perform a right vertical knife hand block – the right elbow supported by the back of the left hand – to the side of the body. Slow.
- Cross the right hand under the left arm.
- And perform a double block – a right back hand pressing block and a left knife hand downward block. Fast.
- Move the right foot forward.
- Into a right front stance and perform a right vertical spear hand thrust – the left hand pressed against the inside of the right elbow. Fast.
- Perform a left vertical spear hand thrust – the right hand moving back to press the inside of the left elbow.
- Without pause perform a right spear hand thrust – the left hand in turn pressing the inside of the right elbow. Fast.
- Move the left foot around to the left – on a line with the right foot – turning to face 270 degrees to the left, swing both open hands across the body.
- Land in a straddle leg stance and perform a left ridge hand block to the side of the body, the right arm – palm up – stopping in front of the body. Fast.
- Without raising your body or moving your arms, move the right foot to the left in front of the left foot.
- Look 90 degrees to the right and at the same time swing the left foot up high in front of the body and extend both hands – right over left – to the front.
- Perform a left stamping kick, landing in a straddle leg stance whilst closing both hands into fists and pulling them into the left side of the body – vertical right fist on top of the left fist – perform a grasping block. Fast.
- Look 90 degrees to the right and perform a right ridge hand block to the side of the body – the left arm stopping in front of the body. Fast.
- Without raising your body or moving your arms, move the left foot to the right in front of the right foot.
- Look 90 degrees to the left and at the same time swing the right foot up high and extend both hands – left over right – in front of the body.
- Perform a right stamping kick, landing in a straddle leg stance and perform a grasping block to the right side of the body. Fast.
- Move the right foot in and backwards whilst extending the right arm – hand open in front of the body and on top of the left hand – palm down. Note: See No. 27 for side view.
- Land in a right back stance and perform a right vertical knife hand block – the right elbow supported by the back of the left hand. Slow. Note: See No. 28 for side view.
- Cross the right hand under the left arm. Note: see No.29 for side view.
- And perform a double block – a right back hand pressing block and a left knife hand downward block. Fast. Note: See No. 30 for side view.
- Move the right foot forward.
- Into a right front stance and perform a right vertical spear hand thrust – the left hand pressed against the inside of the right elbow. Fast. Note: See No.32 for side view.
- Perform a left vertical spear hand thrust – the right hand moving back and into press the inside of the left elbow. Note: See No. 33 for side view.
- Without pause perform a right vertical knife hand thrust – the left hand, in turn, pressing the inside of the right elbow. Fast. Note: See No. 34 for side view.
- Move the left foot across to the left on the same line and turn 180 degrees to face the front raising the right open hand high to the front of the body.
- Land in a left front stance and perform a right knife hand strike from the outside to the upper level. Fast.
- Move the right foot forward, keeping the left fist at the hip and crossing the right open hand over the left shoulder.
- Land in a right stance and perform an inside knife hand strike with the right hand. Slow.
- Direct from the left hip, without moving the legs, perform a left knife hand strike from the outside. Fast.
- Move the left foot forward keeping the right fist at the hip and crossing the left open hand over the right shoulder.
- Land in a left front stance and perform an inside knife hand strike with the left hand. Slow.
- Without moving the legs, cross the right fist under the left arm.
- With a hip thrust, perform a right inside bloc. Fast.
- Without moving the arms, perform a right front snap kick.
- As the foot snaps back, step forward and down.
- Into a deep right crossed stance and perform a left downward punch whilst pulling the right fist across and up to the left shoulder. Fast.
- Step backwards with the left leg into a deep front stance, continuing to look to the front and perform a right downward block, leaning away so that the body and blocking arm are in alignment. Fast.
- Look 180 degrees to the left and slightly move the right foot to the rear with the left following it until the right heel is on line with the left foot, and extend the right arm – hand open in front of the body and on top of the left hand-palm down. Note: See No. 27 for side view.
- Shifting the weight back, land in a right back stance and perform a right vertical knife hand block – the right elbow supported by the back of the left hand – hard – to the side of the body. Slow. Note: See No. 28 for side view.
- Cross the right hand under the left arm. Note: See No.29 for side view.
- And perform a double block – a right back hand pressing block and a left knife hand downward block. Fast. Note: See No. 30 for side view.
- Move the right foot forward.
- Into a right front stance and perform a right vertical spear hand thrust – the left hand pressed against the inside of the right elbow. Fast. Note: See No. 32 for side view.
- Perform a left vertical knife hand thrust – the right hand moving back and in to – press the inside of the left elbow. Note: See No. 33 for side view.
- Without pausing perform a right vertical knife hand thrust – the left hand in turn pressing the inside of the right elbow. Fast. Note: See No. 34 for side view.
- Move the left foot around to the left – on a line with the right foot – turning to face 270 degrees to the left, swing both open hands across the body.
- Land in a straddle leg stance and perform a left ridge hand block to the side of the body, the right arm – palm up – stopping in front of the body. Fast.
- Without your body or moving your arms step the right foot to the left in front of the left foot.
- Look 90 degrees to the right to face the front and at the same time swing the left foot up high in front of the body, and perform a left vertical knife hand block to the front – the right fist is pulled back to the hip.
- Perform a left stamping kick, landing in a straddle leg stance and as the left fist is pulled back to the hip perform a simultaneous right straight punch as you land. Fast.
- Look 90 degrees to the right and perform a right ridge hand block to the side of the body – the left arm stopping in front of the body. Fast.
- Without raising the body or moving the arms, move the left foot to the right, in front of the right foot.
- Look 90 degrees to the left to face the front and at the same time swing the right fist up high and perform a left vertical knife hand block to the front – the right fist is pulled back to the hip.
- Perform a right stamping kick landing in a straddle leg stance and as the left fist is pulled back to the hip perform a simultaneous right straight punch as you land. Fast.
- Move the right foot in and then forward whilst crossing the right arm – fist high – over the left arm.
- Land in a right front stance and perform a right back fist strike bringing the right elbow to rest on the top of the vertical left fist. The movements must be simultaneous. Slow.
- Move the right foot back and around, pivoting on the left foot and cross the left fist under the right arm.
- Land in a straddle leg stance and perform a left hammer fist strike to the middle level. Fast.
- Keeping the left fist extended, move the right foot forward.
- Land in a right front stance and perform a right stepping punch, pulling the left fist back to the hip. Fast.
- Look 90 degrees to the left and move the left foot backward onto a line with the right, extending the left arm in front of the body, alongside the right arm.
- Land in a natural stance and raise both extended arms in front of the body on a parallel line. Slow.
- Bend forward at the waist and swinging both fists around to the rear, perform a double hammer fist scissors strike behind you. Fast.
- Without pause, straighten the body and place the fists on the sides of the body – elbows out. Fast.
- Turn 90 degrees to the left and move the left foot forward into a left front stance – without moving the arms, twisting the hips. Fast.
- Move the right foot forward and cross both arms – open hands – high in front of the body.
- Land in a cat stance and perform a double knife hand downward sweeping block to the sides of the body. Slow.
- Without moving the legs bring both hands into the front of the body and bend the wrists pointing the finger tips to the floor.
- Bring both hands up and perform double chicken head wrist blocks to the middle level. Slow.
- Move the right foot forward quickly followed by the left fist turning the fingers of both hands up, thrust forward.
- Land in a crossed stance and perform double ox-jaw hand strikes to the front of the body. Fast.
- Turn 180 degrees to the left to face the front and move the right foot backwards extending the right arm – hand open in front of the body and on top of the left hand.
- Land in a right back stance and perform a right vertical knife hand block – the right elbow supported by the back of the left hand – to the side of the body. Slow.
- Move the left foot back on line with the right foot crossing both arms in front of the body.
- Return to the starting position – natural stance.