1.        Closed Feet Stance - Begins with both feet touching from heel to big toe. Place the left fist in the centre of the stomach with the knuckles pointing to the right, palm up. Place the right fist on top of the left one vertically.

2.        Over Hand Bottom Fist Strike - Look right. Raise the right fist straight up to your own height turning the palm side away from the body. When the right elbow reaches shoulder height, start unfolding it more to complete the strike with the right fist at shoulder height extended to the right side. Bring the right fist back underneath the left.

3.        Repeat - extend the left fist to the left side in similar fashion but stop when strike is complete with the left arm extended.

4.        Double Knife Hand Block - Pivot on the right foot and step forward with the left foot so that you are in a horse riding stance facing to the right. At the same time raise both hands upward with the finger tips touching at the index and middle fingers. Raise the hands up over your head with the elbows outward  thumbs tucked in.

5.        Vertical Knife Hand Block and Punch - Look right. Shift the right foot to the right about 1 foot, and change the stance to an unmovable stance. As you bring the right hand underneath the left as the left reaches across the body. Block strongly and quickly.  Reverse punch with the left fist into the palm of the right hand with a vertical punch. Rotate the hips fully to front in a front stance.

6.        Vertical Knife Hand Block and Punch - Step forward into a new unmovable stance and repeat.

7.        Vertical Knife Hand Block - Step forward into a new unmovable stance with the right foot forward and execute a vertical knife hand block again.

8.        Vertical Elbow - Shift into a front stance again, but this time bring your left elbow up strongly to head height.  Kiai.

9.        Knife Hand Block - Pivot 180 degrees to the left on the right foot into a back stance and at the same time, knife hand block with the left hand.

10.     Knife Hand Block - Step forward and knife hand block again with the right hand.

11.     Front Snap Kick and Cross Block - Without moving the hands raise the left leg and front snap kick, returning the foot to where it was. Kick to the middle level and no higher.  As you withdraw the leg from the kick, fold for a left side down block by reaching over the right shoulder with the left fist. Extend the right arm straight and downward. Unfold them so that the left arm executes a downward block and the right arm performs an inside block. The hips should be facing forward.

12.     Lower Level Inside Block - Step the left foot up to the right into a new close feet stance. As you step up, draw the left fist back to the waist. Turn the right fist over, straighten and lower the arm, and then block in an outside to inside fashion with the inside of the right wrist across the lower level. Continue swinging the arm around up and over the head, and then around and down from the outside inward. Focus the strike as a bottom fist strike performed like a lower level outside block. Stop the fist when it is in front of the right leg again.

13.     Lower Level Inside Knife Hand Block - Step back with the right foot into a new horse riding stance facing to your left, looking over the left shoulder. The pivot is accompanied by a shifting action where both feet move to he rear about six inches. As you step back, raise the right and left hands to the left side with the elbows straight. Swing both arms, with open hands around and over the head from left to right and then around and back to the left. When you finish, your open right hand is on your abdomen in a knife hand posture with the palm facing up as in any knife hand block. The left hand is also palm up in a position to down block to the left side with the inside of the left wrist.

14.     Lower Level Inside Knife Hand Block - Look to the right. Shift to the left with both feet about six inches as you repeat the large, circular, lower level knife hand block that you just performed to the right side.

15.     Double Handed Inside Block - Look straight ahead. Shift to the left again about six inches. As you shift, fold the arms for the double inside block, putting the right arm under the left and then unfolding them.

16.     Double Handed Down Block - Step right foot up and hook it behind the left knee. As you bring the foot up reach with both arms hands in fists, to the sides, then up, and over the top of the head. Cross them in front of the chest and bring them down and out to the sides in down blocks to the sides. This movement is fast and strong.

17.     One Knuckle Fist Strike - Step forward with the right foot into a new front stance. Draw the left arm back to the side, turn the hips to the side and swing the right arm, elbow straight, back, around, over the head and then down to chest height in a one-knuckle fist (middle knuckle).

18.     One Knuckle Fist Again - Rotate the hips forward in place as you bring the left hand out, back, over the head and then down on top of the right hand in a one knuckle fist.

19.     Inside Block - Fold the right arm under the left, turn the hips to the side, and inside block in place with the right arm with the index and middle fingers extended.

20.     Step forward with the left foot and execute an upward rising high level two finger stab to the eyes with the index and middle fingers extended.

21.     Two Finger Inside Block - Turn 180 degrees to the rear pivoting counter-clockwise on the right foot into a left leg front stance. Inside block with the two finger hand again.

22.     Step forward and punch as before with the upward rising action and the two fingers.

23.     Palm Heel Strike - Pivot to the left 90 degrees on the left foot. Step across to the left into a right foot unmovable stance. From the outside inward in a wide strike from the side strike with the palm heel to the middle level.

24.     Palm Heels Together - Turn to the front into a front stance and strike with the left hand. When you finish, both hands will be palm heel together in front and in the centreline of your body.

25.     Double Down Blocks - From the previous position, bring both hands down at the sides in downward blocks. The arms should point outward and downward at 45 degree angles.

26.     Scissors Punch - Pivot to the rear on the right foot into a new unmovable stance. The left foot should move over to the left about 2.5 feet, as you turn counter-clockwise. Bring both arms up and out from the body and punch inward with two round punches at chest level.

27.     Vertical Knife Hand Block Vertical Punch - Step forward into a right foot unmovable stance and execute a vertical knife hand block.  Punch with the left fist vertically into the open palm of the right hand as you move into front stance.

28.     Vertical Knife Hand Block Vertical Punch - Step forward into a left foot unmovable stance and execute a vertical knife hand block.  Punch with the right fist vertically into the open palm of the left hand as you move into front stance. Kiai.

29.     To finish -  draw the right foot back to the left in the closed feet stance with the hand over fist posture with the right hand in the left in front of the chin. Now, hop backwards 3 times about 4 inches at a time. 1-2-3. Then you are finished.