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.

SSS today, continuing with becoming more explosive.
On the bag we do some revision.

Carrying on with the YLC form, getting into Stalk Spreads Wings and Spread the Weave.
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.