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Wushu Long Fist Form
Week 1
Lesson 1 - Warm Up and Head-to-Feet Stretch Sequence (4:54)
Lesson 2 - Long-fist Stance Sequence (4:36)
Lesson 3 - Long-fist Hand Sequence (3:33)
Lesson 4 - Long-fist Front Stretch Kick (5:09)
Lesson 5 - End of Training Type 1 - Cool Down and Deep Stretch (5:51)
Week 2
Lesson 6 - Long-fist Cross Stretch Kick (1:43)
Lesson 7 - Long-fist Inside-Out Kick (1:38)
Lesson 8 - Long-fist Outside-In Kick (2:25)
Lesson 9 - Long-fist Front Punch Snap Kick (2:20)
Lesson 10 - Long-fist Front Palm Heel Kick (2:01)
Week 3
Lesson 11 - Head Stretching - The Eyes (2:28)
Lesson 12 - Long Fist - Basic Side Kick (3:45)
Lesson 13 - Long Fist - Xie Bu - Crossover Stance - The Lotus (3:17)
Lesson 14 - Long Fist - Crossover Stance and Punch (2:16)
Lesson 15 - Long Fist - Advanced Side Kick (2:08)
Week 4
Lesson 16 - Ma Bu / Horse Stance - The Rock (2:47)
Lesson 17 - Long Fist - Combination 1 - Split Fist / Forward Punch (2:23)
Lesson 18 - Long Fist - Combination 1 - Front Snap Kick Punch / Forward Punch (1:42)
Lesson 19 - Long Fist - Combination 1 - Block Pierce Riding Stance (2:31)
Lesson 20 - Long Fist - Combination 1 - Full Sequence (1:51)
Week 5
Lesson 21 - Gong Bu - Forward Stance - The Spear (2:32)
Lesson 22 - Long Fist - Forward Stance Push / Forward Stance Retreat (3:07)
Lesson 23 - Long Fist - Forward Stance Retreat 45 chop / Resting Stance Hook hand Flash Palm (2:34)
Lesson 24 - Long Fist - Forward Stance Side Punch (2:10)
Lesson 25 - Long Fist - Combination 1 - with focus on Forward Stance (1:58)
Week 6
Lesson 26 - Pu Bu - Crouching Stance - Ankle Breaker (2:51)
Lesson 27 - Long Fist - Combination 2 - Forward Stance Block (1:07)
Lesson 28 - Long Fist - Combination 2 - Crouching Stance Arm-Break (1:44)
Lesson 29 - Long Fist - Combination 2 - Wipe Forward Stance Monkey Steals Peach (1:29)
Lesson 30 - Long Fist - Combination 2 - Block Pierce Riding. Full Sequence (2:15)
Week 7
Lesson 31 - Xu Bu - Empty Stance - The Brawler (2:38)
Lesson 32 - Long Fist - Ping Palm (1:21)
Lesson 33 - Long Fist - Push Palm (1:31)
Lesson 34 - Long Fist - Combined Ping Palm, Push Palm (1:39)
Lesson 35 - Long Fist - Wipe Forward to Ping Palm Push Palm Xu Bu (1:44)
Week 8
Lesson 36 - Long Fist - Combination 1 - Combat Application Review (2:33)
Lesson 38 - Fitness Workout 1 - Downward Block, Snake through Grass, Ping Palm - Hook Hand (1:58)
Lesson 39 - Long Fist - Combination 2 - Combat Application Review (2:22)
Lesson 40 - Fitness Workout 2 - Sprinting Close Down (2:13)
Lesson 41 - End of Training Type 2 - Cool Down, Deep Stretch, Splits (2:29)
Week 9
Lesson 42 - Long Fist - Combination 3 - Side Kick, double punch (2:19)
Lesson 43 - Long Fist - Front Slap Kick (3:17)
Lesson 44 - Long Fist - Combination 4 - Groin strike, Block; Front slap kick (1:32)
Lesson 45 - Long Fist - Combination 4 - Long Elbow (1:41)
Lesson 46 - Long Fist - Combination 4 - Full Sequence (1:32)
Week 10
Lesson 47 - Long Fist - Combination 5 - Cross over stance chop; push-palm hookhand (3:06)
Lesson 48 - Long Fist - Combination 5 - Wheel arm hook hand (2:50)
Lesson 49 - Long Fist - Combination 5 - Front stretch kick, riding stance elbow (2:38)
Lesson 50 - Long Fist - Combination 5 - Full Sequence (1:32)
Lesson 51 - Long Fist Jump 1 - Flash Palm, Ping Palm (2:09)
Week 11
Lesson 52 - Long Fist Jump 1 - Wheel into Ping Palm Flash Palm, with Jump (2:22)
Lesson 53 - Long Fist Jump 1 - Wheel into Ping Palm Flash Palm, Jump, land in Pu Bu, Wipe Punch (3:05)
Lesson 54 - Long Fist Jump 1 - Full Sequence + what the moves are for (1:43)
Lesson 55 - Long Fist Jump 2 - Jumping switch kick (from fight position) (1:39)
Lesson 56 - Long Fist Jump 2 - Double Wheel, Skip, Slap Kick (1:55)
Week 12
Lesson 57 - Long Fist Jump 2 - Double Wheel, Skip, Jumping Front Slap Kick (1:48)
Lesson 58 - Long Fist Jump 2 - Full Sequence + what the moves are for (2:09)
Lesson 59 - Long Fist - Shaolin Lohan Quan influence -- Arm Break Empty Stance, Arm Break Stamp (2:07)
Lesson 60 - Long Fist - Front Wipe Hook Hand, Back Hand Ping Palm into Pu Bu; and Xu Bu (2:18)
Lesson 61 - Long Fist - Demonstration of the Full Form (1:29)
Week 13
Lesson 62 - The Bow -- What it means (1:34)
Lesson 63 - Long Fist - Forward Stance Retreat 45 chop / Resting Stance Hook hand Flash Palm (1:09)
Lesson 64 - Double Chop, Reverse Split Fist, Double Fist Read Postion (1:12)
Lesson 65 - 60/40 block, Forward Stance Punch // Front Snap Kick Punch (1:11)
Lesson 66 - Riding Stance Forward Punch (1:20)
Week 14
Lesson 67 - Front Snap Kick Punch // Low Block (1:32)
Lesson 68 - Long Fist Jump 1 - Wheel into Ping Palm Flash Palm, Jump, land in Pu Bu, Wipe Punch (1:46)
Lesson 69 - Long Fist - Combination 2 - Wipe Forward Stance Monkey Steals Peach (1:13)
Lesson 70 - Long Fist - Combination 2 - Block Pierce Riding. Full Sequence (0:53)
Lesson 71 - Retreat Empty Stance, Arm Break (2:09)
Week 15
Lesson 72 - Wipe to corner, Snake Crawls Through Grass (1:37)
Lesson 73 - Empty Stance Ping Palm front, Hook hand back; Riding Stance Push Palm (2:06)
Lesson 74 - Long Fist - Combination 5 - Cross over stance chop; push-palm hookhand (1:23)
Lesson 75 - Long Fist - Combination 5 - Wheel arm hook hand (1:29)
Lesson 76 - Long Fist - Combination 5 - Front stretch kick, riding stance elbow (1:27)
Week 16
Lesson 77 - Reverse Over Split Fist Smash -- into Xie Bu (2:18)
Lesson 78 - Step left out of Xie Bu; Front Wipe Hook Hand, Back Hand Ping Palm into Pu Bu (1:44)
Lesson 79 - Rhythm of the First Half of the Form (2:19)
Lesson 80 - Long Fist - Demonstration / Walkthrough of the First Half (1:47)
Lesson 81 - Step reverse; Gather; Wipe; Smash Fist Right Forward Stance (1:40)
Week 17
Lesson 82 - Reverse into Empty Stance Block; Wheel, Stomp, Forward Punch, Side Punch (2:31)
Lesson 83 - Rotate Wipe, Side Punch (2:03)
Lesson 84 - Wipe hook hand, Ping Palm, Step Side Kick (2:19)
Lesson 85 - Step through into Empty Stance Upper Cut (1:35)
Lesson 86 - Lower, Wheel into Ping Palm Flash Palm, with Jump (1:50)
Week 18
Lesson 87 - Hand-Back, Forward Elbow (2:26)
Lesson 88 - Wheel Arm Slap Kick (Left Hand Right Foot), Slap Kick (Right Hand Left Foot) (2:29)
Lesson 89 - Jumping Front Slap Kick (1:50)
Lesson 90 - Step into Xie Bu, Punch (2:25)
Lesson 91 - Unwind Smash into Pu Bu (2:38)
Week 19
Lesson 92 - Block up twice, Right Knee Raise (1:43)
Lesson 93 - Rotate Right Forward Stance, Left Side Punch (1:43)
Lesson 94 - Step right, Switch Hands (2:04)
Lesson 95 - Left Wipe, Right Ping Palm, Right Empty Stance (1:11)
Lesson 96 - Step Left, Right, Double Down Fist - Ready Position (1:59)
Week 20
Lesson 97 - Rhythm of the Second Half of the Form (2:31)
Wushu Staff Lesson 1 (1:54)
Wushu Staff Lesson 2 (2:53)
Wushu Staff Lesson 3 (2:36)
Wushu Staff Lesson 4 (2:27)
Lesson 16 - Ma Bu / Horse Stance - The Rock
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