[Deb]

10 min – stretches, goblet squats and 1-leggers.

17 min- SNT three times. First time was just slow. Took 7 minutes. Second time put the block between my knees and tried focusing on my breathing. Could use some guidance on the breathing in this form. I don’t know if it was because I was trying to control my breathing or if it was because of the block, but I did it faster than the first time – 5 minutes. Third time I did it on the door frame with the block. Took me 5 minutes again. Guess the breathing wasn’t a factor. Also noticed on the door frame that I have to take my pony tail out of my hair so my chin tucks back more. Ooooo….that was much harder!

3 min – wooden dummy in the air. Started slow and got faster each rep.

[William]

Thought I had logged in training for the 26th, but I was mistaken.

for 2/26/2026 I did 45 minutes of total training.

10 minutes on the wooden dummy,

30 minutes focusing on turning off my right shoulder during punching and tan sao (due to past injury) as well as kicking drills, footwork, and chain punching – closing the distance.

5 minutes on siu nim tao.

For today 2/27/2026

65 minutes total

15 minutes on the wooden dummy – focused on smooth motion without tension – found that my cadence and forward energy improved significantly while focusing on relaxed movements.

30 minutes on chain punching and closing the distance from long bridge range, noticed that certain exercises for my right shoulder has improved my ability to turn off my right shoulder’s tension, resulting in elbows punching forward instead of hands.

10 minutes of chum kiu – found that relaxation has assisted in the flow of this form. Pivoting with bong sao is now well adapted.

5 minutes of siu nim tao

5 minutes hitting sandbags.

[William]

60 mins training.

Started with 10 minutes of siu nim tao.

20 minutes of focusing on long bridge to closing the gap with biu jee, stomping kicks, and groin kicks to chasing footwork with chain punches and elbows.

20 minutes of sandbag striking, and turning off shoulders while punching. Noticed that my right shoulder’s range of motion is improving. Elbows are striking forward – hand and forearms are extensions.

10 minutes of chum kiu – noticed that with freer range of motion, the movements are much more fluid and accurate.

[Clint Chevalier]

75 Min

PM Practice: Siu Nim Tao: 2 x Slowly, Start to Finish.

Mook Jong: 2 x 10 & 20, 30 x 15 Min.

Chum Kiu: 1 x Slowly, Start to Finish.

Bil Jee: 1 x Part 1, Part 2x 30 min. Need More Practice on Part 1

[Gary]

Short one today, had a birthday party (mine!) to organize (and.attend)…

• Stretching @7mins – can’t help but go into crow pose during frogger
• 1xSNT@7mins – failing to keep glutes engaged and failing to keep both elbows in mind throughout
• 2xBJ s.1 – I’m.actually pretty happy with this, which certainly means I’m missing something important
• 3mins Goang Sao – takes all my concentration to do this very badly

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[Josh]

03-01-26

70-minute Practice

Weekly Classroom Review and Quiz

Warmups

10-minute Siu Nim Tao No wall or block

3x Chum Kiu Sections 1 – 2

3x Dummy #10 and 320 (Just got a dummy today but haven’t built it yet.)

5-minute Bong Wu Tan Da Drill

[Clint Chevalier]

90 Min.

PM Practice: Siu Nim Tao: 2 x Slowly, Start to Finish.

Mook Jong: 2 x 10 & 20, 30 x 15 Min.

Chum Kiu: 1 x Slowly, Start to Finish.

Bil Jee: 1 x Part 1, Part 2x 30 min. Part 1 getting better.

• This reply was modified 1 week, 4 days ago by  Clint Chevalier.

[William]

60 minutes total training.

5 minutes of stretching and warmup of joints, including shoulder rotational exercises.

20 minutes of siu nim tao, once moderate speed, and then a meditative slower version, concentrating on independence of the joints and movements.

20 minutes of kicking drills followed by focused striking. My right shoulder is definitely getting more range of motion.

5 minutes – 1 chum kiu form

10 minutes siu nim tao (two times).

[William]

Forgot to mention also training for about ten minutes, the wooden dummy sequences in the air tonight instead of the dummy itself to focus on feeling the energy going forward, and making sure the shapes were correct in the mirror.

[Chris Villareal]

35 min

Warming up and stretching-Siu Nim Tao 2X-Chum Kiu twice, Wooden dummy #10 and #20 twice each,1-2-1 3min drill, punch Pak and step drill, Sil Lin di Da drill.

[Deb]

<div>43 minutes tonight</div>

15 min on warm-ups, goblet squats and 1 leg raises

20 min on one rep of SNT at the door jam with a block for Kim Sut. A lot of tightness in my neck and the tops of my feet! Going to look up those muscles and see what I’m doing to make them hurt. Still struggling with maintaining Ting Yiu. Question, when we are doing wu sao coming back in the first section of SNT, should our hand almost come back to our chest or should the elbow not come back that far, more like the wu sao in Kiu Sao?

3 min of wooden dummy parts A & B,

5 minutes on the five energies.

[Gary]

group class 2hrs

• stretch routine
• angle/angle straight/straight line work & with partner focus: footwork & root 30m
• shimmy line work & with partners focus: footwork & root 20m
• HJ strings 4-7 and 9-13 focus: footwork & root 30m
• 5×5 attacks 25% speed + power, focus: range and using today’s techniques 20m
• 1xSNT @6m

solo 30m

• 1xSNT@12m; MJ #010-#040; 1xCK; 1xBJs1; goang sao 8m

hard to keep glutes engaged and kim sut while shifting and stepping, shoulder comes out, traps too tight and elbow too high in bong and even dai bong/kwan sao, goang sao feels uncoordinated

[Chris Villareal]

45 minutes-Stretched and warmed up, practiced a simultaneous punch and step, Siu Nim Tao 2X, Chum Kiu twice slow, Both # 10 and # 20 Mook Jong twice slowly, Leg kicks on bag (front, back, and side) both legs, 2 min chain punch drill on heavy bag, 3 min 1-2 1 drill.

[Josh]

03-02-26

75-minute Practice Today

Weekly Classroom Session

Warmups

11-minute Siu Nim Tao (No block or wall) (New PBR)

Sil Lin Di Das (150 Punches)

5-minute Bong Wu Tan Da Drill.

3x #10 and #20 on the Dummy

3x Chum Kiu through 3rd section B-Side

I am traveling so I was concerned I would have the space in my room to do this, and I do! Also, the knee is feeling a bit better, but I am now wearing my brace whenever I train.

[Clint Chevalier]

75 Min.

PM Practice: Siu Nim Tao: 2 x Slowly, Start to Finish.

Mook Jong: 2 x 10 & 20, 30 x 15 Min.

Chum Kiu: 1 x Slowly, Start to Finish.

Bil Jee: 1 x Part 1, Part 2x 30 min. Still Nedds Work.

[William]

60 mins training.

5 minutes with wooden dummy BPM drill.

5 minutes of stretches

30 mins of 4 quadrant attack and defense (tan sao, gum sao, gwat sao) Right shoulder is still tight for right tan, but getting better.

15 minutes drilling with partner (tan sao deflection with forward pressure, setting sun fist to punch)

5 minutes siu nim tao