8-EXERCISE *All exercises are done from a squat stance. Exercise #1- Double punch- double back knuckle Elevate the shoulders slightly and bring the elbows out to the sides in preparation for a double punch straight down. Double punch straight down in front of the groin turning the palms inward during extension until the thumbs are facing each other. Raise the extended arms forward to about chest level while rotating the thumbs out to the sides until the little fingers are facing each other. Bend at the elbows bringing the hands back towards the chest. Flex the wrists backwards as much as possible exposing the back knuckle strike. Strike forward and upward, retracting the strike slightly just before full extension. Exercise #2- Single punch straight down Alternate punches straight down twisting the hands during extension and recovery in a corkscrew fashion. Pull the punch back as hard as the other is extended for an action-reaction effect. The palm of the extended punch should face towards the body while the palm of the retracted fist should face up. Exercise #3- Single spear* *Form the single spear strike by extending the fingers, then bring the tips of the last three fingers back exposing the first section of the index finger. Tuck the thumb towards the palm. Open the hand into the single spear strike and extend the strike down, palm facing to the side with the thumb forward. Alternate strikes making sure to close the hand into a fist while retracting the strike. Exercise #4- Single punch straight forward (corkscrew punch) Extend the punch forward keeping palm side up until near completion of the strike. Rotate the hand palm down tightening the muscles of the body. The back of the hand should form a straight line with the forearm. Alternate punches by bringing the retracting arm back in an elbow smash to the rear. Exercise #5- Vertical palm-heel strike The hand is opened and bent backward at the wrist as far as possible. The fingers are tensed and slightly flexed. Tuck the thumb against the side of the hand. Shift the weight and lower the center of gravity slightly to the striking side. Extend the strike vertically in a piston fashion rotating the heel of the palm to the front. Just before full extension retract the strike slightly allowing the fingers to rake down in a clawing manner. Alternate sides bringing the retracting arm back in an elbow smash to the rear. Exercise #6- Single chop Open the fist into a knife hand(sword hand) and lift the upper arm shoulder height to the side. The forearm should form a right angle with the upper arm with palm facing to the front. Bring the hand across the body in an inside block and at the same time pivot the body on the balls of the feet towards the side of the striking arm. Alternate strikes bringing the retracting arm back in an elbow smash to the rear. Exercise #7- Double chop Perform #6, then chamber the hands for the second strike by twisting the palm of the striking hand towards the ear and rotating the retracted hand forward slightly with palm down. Execute the second strike by twisting the palm down of the striking hand, elbow smashing to the rear with the opposite hand, and pivoting the body on the balls of the feet back to the front. Do not extend the arm, rather chop in a diagonal manner across the body. Exercise #8- Dble punch-dble elbows-dble back fist-dble elbows Double punch straight forward chest high. Bring the elbows straight back to the rear shoulder high. Leave the elbows in the same position and whip the fists backward. Bring the hands forward palms up extending the arms, then elbow smash to the rear hands along side of the body.