A great set of warm ups and body strengthening, mobility and fitness class that you should do before each of the main classes, as explained in the intro video.

A full hour follow along Qigong session.
Using Qigong's we have done over the course, starting off with just breathing then layering in different positions and movements.

Today we go through the first 3 palm changes going over common mistakes you are most likely making.
On the bag we do some revision.

Today we do some revision on the CSS, then we add the next move into the fourth palm change of the form.
On the bag we do more revision.

You should do some stretching after each training session.
The best time is in the evening when you're relaxing maybe watching a film sitting on the floor.