These exercises are the core endurance, pliability (stretch), and strength movements critical to Tai Chi and Kung Fu studies. They are further grouped with supplemental Tai Chi and Kung Fu exercise to provide further challenge and body potential increases.
- Vertical hip rotations with wrist, elbow, and shoulder concentrations
- Horizontal hip rotations
- Elbow drop and twist backwards
- Inside cross-over kicks
- Horse stance to bow stance fist punch
- Bow stance thrust
- Down luck
- Shoulder snap
- Step, snap and push kicks
- Horse stance front and back steps
- Hands between knees hip flexors
- Dip and waist turn
- Back stroke
- Outside kicks
- Horse stance to bow stance elbow jab
- Horse stance
- Hands through clouds
- Hip tear
- Front snap kicks
- Bow stance side steps