These exercise requirements are to help ensure sufficient core endurance, pliability (stretch), and strength critical to advanced Tai Chi and Kung Fu studies such as Push Hands. As advanced studies generally involves combative forms, it's critical that you and your opponent have fine body control.
- Hands between knees hip flexors
- 100 hip separations each side
- 200 total
- Back stroke
- 100 rotations each side
- 200 total
- Bow stance thrust
- 50 rotations each side
- 100 total
- Vertical hip rotations with wrist, elbow, and shoulder concentrations
- 50 rotations for each concentration in each direction
- 300 total
- Horse stance
- Perfect form
- Head
- Arms
- Hands
- Back
- Butt
- Legs
- Feet
- 20 minutes
- Stretched horse stance
- Perfect form
- Head
- Arms
- Hands
- Back
- Butt
- Legs
- Feet
- 5 minutes
- Kicks
- Front snap kicks
- Inside cross-over kicks
- Outside kicks
- Step, snap and push kicks
- 25 each side
- 50 per set
- 200 total