Yang Xi's schedule for the week was relatively relaxed, consisting mainly of theoretical knowledge and lectures, followed by comprehensive training sessions. He had drawn up a detailed training plan covering three main areas: first, a ten-kilometer cross-country run every day to improve cardiopulmonary function and endurance levels.
Second, exercises such as push-ups and sit-ups were included, but for his trainees, the most difficult part was the squat, let alone the single-leg squat. This process needed to be advanced gradually; at present, even when instructed to squat in the exact manner specified by Yang Xi, some of them still lost their balance and fell backward, not to mention attempting a single-leg squat.
Finally, the focus was placed on fundamental movements, such as standing posts (the Yee Chi Kim Yeung Ma stance) to maintain body balance and stability. At the same time, fist techniques were also trained, such as the vertical punch, straight palm, bong sau, and tan sau, aimed at practicing movement accuracy and the technique of generating force.
Chapter 37