Warmups & Stretches

Neck Rolls

Shoulder Rolls (full rotation and arms out rotation)

“Axe” Swings (forward and backward, in bow stance)

Shoulder Dislocates

Hip Rotations (whole body and single leg)

Hamstring Stretch

Hamstring stretch Wide, Left and Right

Knee Rotations

Ankle/Wrist Rotations

Centerline Tap

Top Down Frontside Channel Massage Left and Right

Hip Twisting Meridian Slap

Small and Large Tendon Twists

Jefferson Curls

Forward bend, straight back

Butterflys

Frog

Hip openers

Stance Work

Sil Lum Ma - stationary and sequence

Ng Lum Ma – minus choy lay fut flourishes

Chamber Punching 1, 2, 3
Stepping Drills

Stepping w. Punching 1,2,3

Wrist/Hand/Finger

Pole Staff Exercises

-Stationary, level

-up and down

-twisting side to side

Hand Form on Ground

Fingertip Walking on Hill

Water Jug Holding, eagle claw grip

Dragon Claw on Tree

Kung Fu Grip Se quence

Handstand

Rope/Pole Climbs

Punches/Upper Body/Back

500 Punches

Hit, Coil, Whip

Avatar Punches

Indian Pushups

Jumping Pushups

Ging Pushups?

Static Pushups (core)

Back Bridges

Pullups (static holds and reps)

Core/Abs

L-Sits

Leg Lifts

Leg Circles

Hollow Body Rocking

Kicks/Lower Body

Crane Stance w/ hands upturned, holding drinks

One Legged Side Lunge and Attack

Mantis Kicks

One Legged Lifts

Shaolin Walking Kicks

Shaolin Walking Drills

-arrow stance walking

-kneeling walk

Taiji Walking (hinge training also)

Monkey Jacks

Pistol Squats

Full Squats, close heel

Slow Kicks
Scales (front and back)

Calf Raises (toes out, center, in)

Conditioning Drills

Forearm

Shoulder

Elbow

Shins

Neck Flings

Crane Elbow on Branch

Jet Shoe?

Hammer Fist Palms

Iron Bridge Pipe

Iron Palm bag work

Extras

Reach for Sky’s

Drunken Fist Exercises

Shaolin Chuan Fa Punches and Kicks and Combos

Tan Qing He

Shadow Boxing (empty hand and with small weights)

Hanging Rope (shadow box, “coin” game)