Body Structure

kim sut DO's Foot flat on ground Align hip, knee & ankle Converge energy on knees Kneel down to lower tailbone Rest body weight through pelvis Relaxed tension on joints Hollow chest Roll hip forward Straight spine Head straight up Eyes straight through target Align head, pelvis & heel Drop shoulder to sink elbow Triangulate shoulder, elbow & wrist Elbow energy forward DON'Ts Heel off ground Squeeze inner thighs & groin Disperse energy on quadraceps Top heavy, over reaching Rest body weight on lower spine Tension on muscles Expand chest Stick buttocks out Curved spine Head rocks back and forth Eyes glazing without focus Tilt chin, arch back, lift toes Lift elbow to raise shoulder Hunch back to squeeze elbow inward Elbow touching ribcage

lok ma

ting yiu

dung tau

mai jang

Techniques

Tan Sao Bong Sao Fuk Sao Wu Sao Gang Sao Huen Sao Jum Sao Jut Sao Man Sao Lan Sao Gum Sao Lap Sao Pak Sao Kwan Sao Jik Kuen Jam Geng Dai Jeung Po Pai Don Chi Pun Sao Chi Sao Chi Gerk Disperse Hand Wing Arm Cover Hand Guard Hand Cutting Hand Circle Hand Sinking Hand Obstruct Hand Asking Hand Bar Arm Pinning Hand Pulling Hand Slapping Hand Tan + Bong Vertical Punch Neck Chop Low Palm Strike Double Palm Strike Single Hand Rolling Double Hand Rolling Hand Sticking Leg Sticking

Sets
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Siu Nim Tau Chum Kiu Biu Jee Muk Yan Jong Luk Dim Bun Gwun Baat Jam Do (1st Set) A Little Idea (2nd Set) Searching/Sinking Bridge (3rd Set) Darting Fingers Wooden Dummy Set Six & Half Point Pole Set Eight Chops Knife Set

Seminar Day 1 Duration (min) Activity 30 or 60 Introduction by Sifu Ben Der Explain KimSut Explain LokMa Exercise #1: Knee/Ankle Stretch Explain DingTau Explain MaiJang SiuNimTau (Section 1) Exercise #2a: Chain Punching, Cross Side Exercise #2b: Chain Punching, Same Side Exercise #3: WuSao Pushout SiuNimTau (Section 2, 3) Exercise #4: Stepping, Closing Gap Exercise #5: DonChi Exercise #6a: Stepping, Pushoff TanSao Exercise #6b: PakSao Exercise #7a: Stepping, Pushoff BongSao Exercise #7b: LapSao Exercise #8: Double LanSao Turning Exercise #9: GumSao Hi Punch Exercise #10: PoonSao Exercise Review Q&A with Sifu Ben Der

30 or 60

30 or 60

30 or 60

30 or 60

30 or 60

Seminar Day 2 Duration (min) Activity 30 or 60 Introduction by Sifu Ben Der SiuNimTau Warm-up Exercise #1 - Forward Stepping Warm-up Exercise #2 - Backward Stepping Exercise #1 - Double LanSao Turning Exercise #2 - Single LanSao Turning Exercise #3 - KwanSao Turning Exercise #4 - KwanSao Stepping Exercise #5 - FrontKick LowSweep Exercise #6 - BongSao Sidekick Exercise #7 - BiuMa BiuSao ChumKiu Form PoonSao FrontKick ChiSao + ChiGerk Q&A with Sifu Ben Der

30 or 60

30 or 60

30 or 60

30 or 60

30 or 60