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.

Getting into the hawk posture today, working mostly on the legs and balance.
On the bag we look at the hitting him softly method.

Today we keeping working on the Hawk, focusing on the final posture qigong itself.
On the bag we continue with the soft hitting, adding a hard hit.

Today we finish the 6th palm change.
On the bag we do some 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.