Series 1
Health increasing exercises
“Chengbao Zhuang”- Holding by Embracing Pillar - explanation
“Chengbao Zhuang” - Holding by Embracing Pillar – Basic training requirements.
Methods for examining the whole body force.
How the exercises of ZhanZhuang and Pushing Hands, can improve the practical fighting skills
“JianShen Zhuang” - Health Increasing Pillar - using the even stance
“FuAn Zhuang” – Pressing and Lifting Pillar
“TiBao Zhuang” - Holding by Lifting Pillar
“TiCha Zhuang” – Lift Pierce Pillar
“FuBao Zhuang” – Covering and Holding Pillar
“TuiTuo Zhuang” – Pushing up and Supporting Pillar
“XiuXi Zhuang” – Relaxing Pillar
“ZuoShi Chengbao Zhuang” - Holding by Embracing Pillar - Sitting Pillar
“ZuoShi TiBao Zhuang” - Holding and Lifting Pillar - Sitting Pillar
“Zuoshi TiCha Zhuang” – Lifting and Piercing Pillar - Sitting Pillar
Health Increasing Exercises: “ShiLi” - Force Testing
“BoShui Shili” – Waving Through Water Force Test – explanation
How to assess the, “Waving through Water” force test, when applying an outside force.

Series 2
“PingTui ShiLi” – Even Pushing Force Testing
“KaiHe Shili” – Open/Close Force Testing
“PingBu KaiHe ShiLi” – Open/Close Force Testing - even stance
“PingBu ZhangFa ShiLi” – Palm Force Testing - even stance
“JiJi Zhuang”- Combat Pillar
“GouGua Zhuang” – Hanging Hook Pillar
“GouGua Zhuang” - Hanging Hook Pillar - explanation
Basic requirements when exercising the “Combat Posts”.
Three steps for improving the “Hanging Hook Pillar”.
How to assess the, “Hanging Hook Pillar” when, applying an outside force.
“JiJi Zhuang” – Combat Pillar
“HunYuan Zhuang” - Primeval Void Pillar
“FuAn Zhuang” - Pressing and Lifting Pillar
“ChengTuo Zhuang”– Pushing up Supporting Pillar
“FuBao Zhuang” – Covering Holding Pillar
“DuLi Zhuang” – Single Stance Pillar
“XiangLong Zhuang” - Descending Dragon Pillar
“DaShi Zhuang, FuHu Zhuang” - Taming the Tiger Pillar
“Sitting Pillar” combat postures.
Early teachings of Grandmaster Yao ZongXun
“ZuoShi HunYuan Zhuang” – Primeval Void Pillar - Sitting Pillar
“ZuoShi GouGua Zhuang” – Hanging Hook Pillar - Sitting Pillar “ZuoShi ChengTuo Zhuang”– Pushing up Supporting Pillar - Sitting Pillar
“ZuoShi FuAn Zhuang” - Pressing and Lifting Pillar - Sitting Pillar
“ZuoShi FuHu Zhuang” - Taming the Tiger Pillar - Sitting Pillar
“ZuoShi FuBao Zhuang” - Covering Holding Pillar - Sitting Pillar
Force Testing Exercises - Combat Postures
“XuanFa ShiLi” - Rotating Force - Force Testing

Series 3
How to assess the, “Rotating force – Force Test” when, applying an outside force.
Using “Rotating Force Testing” in pushing hands.
“GouGua ShiLi” – Hanging Hook Force Testing
“FenGua ShiLi” – Open Hook Force Testing
“FuAn ShiLi” – Pressing and Lifting Force Testing
“PiFa ShiLi” – Chopping Force Testing
“ZhangFa ShiLi” - Palm Force Testing
“ShenGui Chu Shui ShiLi” - Sacred Turtle Comes Out Of The Water Force Testing
“CePi ShiLi” – Sideways Chopping Force Testing
“BoShui ShiLi” – Waving through water Force Testing
“KaiHe ShiLi” – Open/Close Force Testing
Combat Exercise -“Friction Step” - explanation
Applying an outside force to assess the Friction Step
“DaBu PingHeng” – Big Stepping - balancing exercise
“WaiHuanRao Bu” – Outward Circling Stepping
“AoBu Shang Bu” – Sideward-Forward Stepping
“ZuoYou JinTui BianBu” – Left/Right, Forward/Backward Changing Stepping
“ZouBu GouGua ShiLi” – Hanging Hook Force Testing - Stepping
“ZouBu GouGua ShiLi” – Hanging Hook Force Testing – Stepping - explanation

Series 4
How to assess the, “Hanging Hook Force Testing – Stepping” when, applying an outside force.
Combining “Friction Step” and “Hanging Hook” in pushing hands.
“ZouBu XuanFa ShiLi” – Rotating Force, Force Testing - Stepping
“ZouBu BoShui ShiLi” – Waving through Water Force Testing - Stepping
“ZouBu ShenGui Chu Shui ShiLi” - Sacred Turtle Comes Out Of The Water Force Testing - Stepping
“ZouBu ZhangFa ShiLi” - Palm Force Testing - Stepping
“FaLi” - Releasing force.
“FuAn FaLi” - Releasing Force by “Pressing-Lifting” 
“FuAn FaLi” - Releasing Force by “Pressing-Lifting” - explanation
Avoiding mistakes when “Releasing Force”.
Applying an outside force to assess whether the “Releasing Force by Pressing-Lifting”, has a whole body force or not.
Releasing Force, practical application
Releasing Force - 'Primeval Void' Pillar
“Downwards Releasing Force”
“Single Pushing Hands”
Mistakes that easily occur in “Pushing Hands”. 
“Shuang TuiShou” – Double Pushing Hands “Shuang TuiShou” – Double Pushing Hands – Single Exercise

 
Series 5
“ShuangTui Shou” – Double Pushing Hands - explanation
What to do when the opponent tries to pull the neck, grab the wrists, etc.
“Zai Quan” - Planting Punch
“Planting Punch” -explanation
“Planting Punch” - Practical application
“Bu Zhi De Zhi Quan” - The Not Straight, Straight Punch - single hand “Zuan Quan” - Drilling Punch
“Heng Xiang Zai Quan” – Cross Punch
Combined Punches, with Target Pads
Grandmaster Yao ZongXun training`s exercise in the early 80`s.
Exercising with Target Pads
Performance of Drilling Punch, Planting Punch and Crossing Punch
Combined stepping patterns, slow and fast
Not straight, straight Punch, with stepping
“Planting Punch” with stepping
“Drilling punch” with stepping
Practical Applications in Free Hands – San Shou
Combining “TuiShou SanShou” - Pushing Hands and Free Hands
Combining “TuiShou SanShou”, explanation
SanShou combined with TuiShou – Free Hands combined with Pushing Hands – Single Exercise
Free Hands combined with Pushing Hands, explanation

Series 6
Leg Exercises – “HengDuo Jiao” – Side Kick 
“HengDuo Jiao” – Side Kick – explanation
“Dian Jiao” – Straight Kick.
“DengTa Jiao” – Stomping Kick .
“HengDuo Jiao” – Side Kick – Practical application.
“GouGua ShiLi” – Hanging Hook Force Test – Two people exercise.
“QuanFa ZhangFa” – Fist and Palm exercises for two people.
“GunFa” – Pole training.
Pole training explanation.
“GunFa JinTui Bu” – Pole training – forward backward stepping.
“GunFa WaiHuanRao” – Pole training - Outward Circling Stepping.
“GunFa JieHe AoBu” – Pole training – Sideward Forward Stepping.
“GunFa JinTui BianBu” – Pole training – Forward Backward Stepping.
Applying  an outside force to assess the pole training.
“HuaGun” – Sliding Pole.
“GunFa LuoXuan” – Pole Training, Spiral Force – application for two people.
Using the pole in a fighting situation. Applying force with the pole.