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.

Today we start work on the 7th palm change.
On the Bag we do more shouldering.

Today we start the main section of the 7th after having walked the circle.
On the bag we do one more day of shoulders.

More on the 7th today, up the beginning of the last posture.
On the bag we do some punching 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.