Running man

1. Legs outstretched on mat, begin outward circle with right foot. When about half of the right leg’s circle is completed, begin an outward circle with left foot. Keep on the independent rotations.
2. Extend right foot while flexing left one, then alternate in a continuous movement. Legs keep straight on the mat. Alternating.
3. Legs outstretched on mat, both feet perform inward rotations. Unison.
4. Legs outstretched on mat, both feet perform outward rotations. Unison.
5. Legs outstretched on mat, each foot situated at the edge of the mat (meaning there is more distance between them than in the other passes). Drop the tips of the toes by moving the feet inwards from the ankle and contracting the muscles of the thighs. Unison.
6. Legs outstretched on mat close together. Begin by dropping both feet to the right from the ankle, then to the left. Unison.
7. Legs slightly retracted, knees slightly bent so that the outer edge of the legs and feet are in contact with the mat. Vertically raise both feet from the ankle using a sudden contraction of the muscles of the thighs. Unison.
8. Legs outstretched on mat. Flex both feet, toes pulled backwards and move legs laterally, first to the outer sides the to the center of the mat. Unison.
9. Legs outstretched on mat, flex both feet, toes pulled backwards, for a short time then release. Unison.
10. Begin with legs outstretched on mat, then retract one leg at about knee level, the sole always pointing forward (not on the mat). Straighten the leg while the other one is retracted. Alternating.
11. Legs outstretched on mat. Very slightly raise right foot and with a jerking motion splash energy over the left foot (up to ankle level) using the sole of the right one. Alternating.
12. In a certain way it looks like a reversed “frog kick”. Start with both legs outstretched on mat, the feet slightly pointing to the sides. Both feet flip out to the sides while they are retracted by bending the knees. I think the outer sides of the legs and feet are always on the mat. Unison.

Unbending Purpose

1. Raise leg slightly. Retract leg, bringing the knee towards the chest. Then extend back to original position. I think it was said that both movements had to be performed with equal force. Sequential.
2. Begin with right hand. The wrist is pulled back at a 90 deg. angle with the forearm. Fingers point to the side. Strike forward with the heel of the palm. Left hand remains over left vital centers (not touching the body). Sequential.
3. Same as 2. Alternating.
4. Same as 2. Unison.
5. Begin with right hand. The wrist is pulled back at a 90 deg. angle with the forearm. Fingers point up. Strike in front of face in a slightly upward angle. Left hand remains over left vital centers (not touching the body). Sequential.
6. Same as 5. Alternating.
7. Begin with right hand. The wrist is pulled back at a 90 deg. angle with the forearm. Fingers point to the opposite direction (i.e. rt hand, left side). Strike forward with the heel of the palm. Left hand remains over left vital centers (not touching the body). Sequential.
8. Same as 7. Alternating.
9. Begin with right hand in front of the right side of the face (I think at eye level), palm facing forward, fingers pointing to the left. Flip hand outwards and around. At the end of this rotating movement the hand is like holding a tray below the head, palm facing up. Strike upwards. This whole sequence is performed in one movement. Left hand remains over left vital centers (not touching the body). Sequential.
10. Same as 9. Alternating
11. Both hands raised in front of the body, elbows bent at a 90 deg. angle with the forearms. The hands are bent at wrists at a 90 deg. angle, palms facing up (like holding 2 trays). Both hands strike laterally (forearms keep straight) inwards, to the middle of the body. Repeat for a count of times.
12. Same as 1, but when the knee is brought to the chest; the whole foot is extended up. Then it is lowered again and the rest is the same as 1. Sequential.
13. Backward rotation of the shoulders. Unison.
14. Forward rotation of the shoulders. Unison.
15. Both arms in fists, folded before chest, right one on top (right fist above left elbow and vice versa). Perform short strikes with elbows to the sides, engaging the muscles of the chest. I think you perform a number of times with right hand on top, then an equal number of times with left one on top.
16. Initial position of arms as in 15. Move both hands in an up and down pumping motion, beginning up, engaging the muscles of the chest. Change position of hands as in #15.
17. Legs outstretched on mat. Bring right foot on the outer side of the left one, as far up as possible. Push down and up again, using equal force for both movements, the sole of the foot always remaining on the mat. Sequential.
18. Begin with right hand in front of the right side of the face, palm facing forward, fingers pointing to the left.
Grab in an outward twisting motion of the hand. The hand comes fisted in its initial position. This whole sequence is performed in one movement. Strike downwards with the right elbow. Left hand remains over left vital centers (not touching the body). Sequential.
19. Same as 18. Alternating.
20. Same as 18. Unison.
21. Begin with right hand in front of the right side of the face, palm facing forward, fingers pointing to the left.
Grab in an outward twisting motion of the hand. The hand comes fisted at chest level, palm facing body. Punch upward. This whole sequence is performed in one movement. Left hand remains over left vital centers (not touching the body). Sequential.
22. Same as 21. Alternating.
23. Same as 21. Unison.
24. Begin with hands fisted by the sides of the thighs. Raise arms to chest level. Push (it’s more like a strike) forward and up in a diagonal direction. At the end of the movement the arms are extended and the fists are at the level of the waist. Then roll the hands down, back at their initial position. Unison.
25. Begin as in 24. Move hands up, arms extended at waist level and roll down until the hands are at chest level, by the sides of the body. Push/strike down to initial position. Unison.
26. Legs outstretched on mat. Bring right foot on the inner side of the left one, as far up as possible. Push down and up again, using equal force for both movements, the sole of the foot always remaining on the mat. Sequential.

Legs rule vitality

The whole series begins and ends with a 'filer' pass wich we performed when Nuri said 'BACK'. The same pass is repeated after each leg movement.

BACK : flex both feet (as in Running man #9) for a count of 20.

1. Flex both feet (toes pulled backwards, legs tensed so that the heels tend to rise slightly off the mat). Lift right leg as high as you can. Point forward with the toes of both legs. Start counting. Right leg returns to its original position. Seq.
2. Begin with both hands in fists, palms facing body, at the level of the solar plexus. Right fist strikes up slightly above the forehead, left hand strikes down, at the umbilical region. Left hand remains palm facing body, right hand flips while it strikes so that the palm is facing outwards when it reaches up. Alternating.
3. Begin with right leg slightly raised. Start performing outward circles with the whole leg and simultaneously rotating the foot from the ankle. Do a number of times and then reverse the circles and the rotation (inwards). Then repeat the whole sequence with the left foot.
4. Fingers clenched at the second knuckle (like #9 of the Heat Series). Begin with right hand. Cut in an arc at the line between the two bodies. Alternating.
5. Same as 5 but both hands cut at the same time. Begin with right hand on top, cut for a number of times, then left hand on top for an equal amount of times.
6. Raise right leg. Begin with the sole of the foot above the toes of the left one. Start retracting the right leg over the left one, as if smearing energy with the sole. When you get as far up as you can, the right leg extends outwards to the right and comes back to its initial position over the left one in an arc. Sequential.
7. Begin with right hand in a fist. It strikes forward with a short punch, the strike coming from the contraction of the muscles of the arm, the chest and the abdomen. Left hand remains over left vital centers (not touching the body). Sequential.
8. Like 7, alternating.
9. Like 7, both hands punch in unison.
10. First stomp: right leg on the outer edge of the left one, as far up as possible. Second stomp: right leg at its initial position. Sequential
11. Begin right hand fisted, palm facing left side, strike in front. Left hand rests above the left vital centers (not touching the body). Sequential.
12. Same as 11, both hands strike in unison.
13. Begin with hands in fists, crossed before chest, each fist in front of opposite collar bone (not touching them). Both hands extend to sides and strike with the back of the fists (each fist is now slightly above the level of the respective shoulder). Then fists flip and strike down with the back of the fists to the area of the thighs. Repeat a number of times.
14. Begin with hands in fists, crossed before chest, each fist in front of opposite collar bone (not touching them).
Right fist swings out and strikes in an arc in front of the forehead with the back of the fist. Sequential.
15. Same as 14 but alternating. In order to do this it is very important to turn the trunk while striking.
16. Begin with right hand in fist. Left hand remains over left vital centers (not touching the body). Strike down by the side of the right thigh. Sequential.
17. Same as 16, both hands strike in unison.
18. Begin with hands in fists, crossed between solar plexus and umbilical region, palms facing body. Both hands extend to the sides and strike with the back of the fists to the area above the respective thighs. Repeat a number of times.
19. Both legs are slightly lifted off the mat and retracted to the level of the groin, toes pointing to the side. Both legs kick out in front. Repeat a number of times.

For this group you have to imagine an adversary in front of you. All the passes except the last two are alternated.
20. Begin with right hand in fist. Strike in an arc at the level of the adversary’s temple, the top of the fist facing down, the soft part facing up.
21. Begin with right hand in fist, strike at the level of the adversary’s forehead with the soft part of the fist.
22. Both hands fisted by the sides, the back of the fists pointing towards the head. Begin by striking with the right fist in front. While striking, the fist flips and at the end of the strike the back of the fist faces left.
23. Hands fisted, begin with right hand at the level of the left shoulder, the palm facing the body. Strike in a sweeping outward motion towards the mouth and chin of the adversary with the back of the fist. At the end of the sweep the arm should be extended to the side.
24. Hands fisted. Begin with right hand at the level of the head, the soft part facing right. Strike in an arc at the level of the adversary’s neck and clavicle with the soft part of the fist.
25. The whole arm is used as one piece. Hands are fisted, begin by raising the right hand by the right side of the head so that the fist is right above the head. Strike in front with the back of the hand (fist and forearm) at the level of the adversary’s head (please post a better description of this one;))
26. Both hands fisted at the level of the abdomen (I think). Begin with right hand, striking in an arc with the back of the fist at the level of the adversary’s chin.
27. Like 23 but begin with the soft part of the fist facing outwards in front of the left shoulder. Strike with the soft part of the fist.
28. Hands in fists, begin with raising the right one at the level of the left shoulder, palm facing the body (not touching it) (arming). Strike in an arc with the back of the fist at the area just above the right thigh (at the end of the strike the back of the fist faces right). Continue by alternating hands in an arm-strike rythm.
29. Begin with left hand over left vital centers (not touching the body), right hand fisted by the right side, palm facing the head. Punch the adversary’s abdominal region. Sequential.
30. Same as 29, both hands punch in unison.
31. Both legs retracted to groin (as in frog kick) but I think that the legs are not lifted off the mat. Start by a kick with the outer edge of the right leg. When you kick, the left leg is slightly retreived as if to balance the force of the kick and when the right leg comes back to groin, the left one advances a bit in order for the right one to gain the force needed for the kick. Alternating.

The Code

1.Both hands in monkey scooping position at level of pelvis. Lift hands in arc and lay on vital centers. Grab energy with fists, while R leg retracts. Now strike out to sides with back of both fists. Follow with leg push. Repeat with L leg.
2. Same as 1, except as R leg slowly extends down, grab energy and push slowly and forcefully energy toward ceiling with fists, open hands, open hands, grab energy, then pull down to vital center. Open hands on vital centers and rub. Repeat with L leg.
3. Striking up with the edge of the hand while R leg retracts simultaneously. Shoulder blades may come off floor. Non striking hand covers the same side vital center. Repeat with L leg, L hand.
4. Same as 3, but alternating hands strike. Begin with R hand strikes up and R leg down, L hand up, R leg up. Repeat with L leg, L hand first.
5. Same hand strike, but both hands striking in unison, along with R leg. Repeat with L leg.
6. The teepee: Lift both legs. Join only the three middle fingers of the hands together with heels of hands on ribcage, elbows out to sides. Raise the hands towards ceiling, bringing the elbows in, and slowly push upwards and together with great pressure, until the arms are fully extended upwards( with shoulder blades off the floor). Slowly extend legs after arms are fully extended.
7. Flat palm, skimming above body, from just above breast, diagonally strike down and across opposite vital center (quick motion). R arm strikes as R leg retracts, L arm strikes as R leg extends. Reverse for L leg.
8. L leg is retracted, then R palm slides diagonally down across chest (touching body), from R breast across vital center. R palm continues up L thigh as if were a ramp, then L leg extends, alternate.
9. Start with arms straight, out to sides at a 45ss angle ( hands at thigh level). Retract R leg. Hands grab energy from vital centers of the same side simultaneously, making fists, and forearms strike out to the sides with soft part of fist (as if pulling apart a rope). Slowly.
10. Same as above, but after grabbing, and as R leg slowly extends, the fists strike out very slowly to the sides. The arms are held very tight throughout. When forearms are perpendicular, lower elbows to mat then forcefully lower forearms so that the soft part of fist touches floor, then slide arms down to 45 degrees. starting position.
11. Retract R leg. Slap down to R vital center with the palm of the R hand, as the R leg extends. The fingers of the R hand point towards the L hip (wrists pulled back). Non striking hand covers the same side vital center.
12. Same but alternate hands; slap opposite with the R palm as the R leg retracts and then with L as R leg extends.  Repeat with L leg.
13. As 12, but same side and unison. Palms strike pointing together from breast to below vital center. Then make big outward circle and restrike. Repeat with L leg.
14. Both legs retract. Wrists are crossed below chin with open palms facing down (L on top). Palms slowly and forcefully push down and extend. Repeat with L leg.
15. Retract R leg. R arm is bent, elbows facing feet, and by ears and facing ceiling. Slap R arm up and out above V-spot, so fingers pointed to ceiling, as you extend R leg. Non striking hand covers the same side vital center. Repeat L leg.
16. Same as 15, but slap R arm as R leg extends and slap L arm as R leg retracts. Repeat L leg.
17. Same as 14, but with both arms slapping.
18. Retract both legs. Right hand on top of left hand, together pointing at ceiling (wrists are on v-spot and palms facing feet.). Slowly and forcefully push hands toward zenith while pushing them together. Arms end up in dining position toward zenith with shoulders off floor. Then slowly extend legs. Repeat L hand on top.
6 sets of two movements, opening and closing: Each set is comprised of two movements. The opening movements are done horizontally, along the body, and the closing movements are done vertically, perpendicular to the body. When I say strike down, I mean towards the toes, and when I say up, I mean towards the zenith, in this case, not 180 degree.
A.Opening: Palms face each other, above vitals, fingers pointing towards toes, hands flat, about an inch apart. Outward circular motion, away from each other and back to original position. Do this 6X. Right hand rubs the left palm forcefully, towards the feet. 3x each side. Palms comes together, then strike down with ging. Separate with tension, and lift energy to the chest (slightly above chest
without touching - all following movements follow this). Hold, then hands back to the sides of the body
A.Closing: Palms face each other, this time pointing up. 6X with inward circles. Hands together, 6X with rubbing, towards zenith. Hands together, strike up, apart with tension, pull to chest, hold, back to sides.
B.Opening: Palms face each other, pointing down, fingers apart, slightly above vitals. Fingers interlock. Pull upwards, towards the chin. Make 6 circles upward then back down. Strike down interlocked fingers. Pull apart with tension, pull back energy to chest, hold slightly above, arms back to sides
B.Closing: Same as above, but pointing up. Fingers cross. Pull down near chest. 6X circular motion, this time opposite way, bigger circles, on the way back over head and back to starting position. Shoot up, pull apart, bring down, hold, back to sides.
C.Opening: Fists, bent at elbows, on sides of body, at vital centers area. 6X circular motion (backward shoulder roll). Rather small circles. 6X punches, straight down, stopping at hip area, beginning with right. Pull up both fists, then punch down with both fist. Pull up that energy, and hold above chest, keeping hands in fists. Bring back to sides.
C.Closing: Fists. Starts the same. 6X circular motion (forward shoulder roll). 6X strikes up, right first. Pull back, strike with both, bring energy with fists above chest, hold, back to sides.
D.Opening: Fists come about an inch apart, knuckles facing each other, about chest level, palms facing down. 6X circular motion (backward shoulder roll - like rowing). Now, bring arms bent at elbows down to opposite side. Count of 6 while fists make rapid circles wrapping around each other at pelvic area. Circles go towards you. Bring energy up to chest, hold, back to sides.
D.Closing: Fists, starts same, bent 90ss, 6X circular opposite way. 6X outward circles at wrists. 6X strikes, crossing sides, upward. Count of 6, wrapping energy, circles away from you. Stop, bring to chest, hold, back to sides.
E.Opening: Hands flat, pointing up, palms on ribs. Slide hands up slightly above body. Cut down with a flick of the wrist, then flick up. Arms cross over chest, right over left. 6X circular motion (backward shoulder roll). Bring hands to sides, bent elbows, 90ss, bent wrist, open hands. 6X circles with hands at wrists, inward. Cut again, same as before. Now stabbing type strikes downward, very quick 12X. On the 12th, curl hands, pull up, chest, etc.
E.Closing: Same beginning until the cut, which this time is back, then up. Arms interlock, left on top, 6X circular motion opposite way. Hands come up to bent elbow position, and a little higher. 6X
circular, outward. Cut back and up. Now 12 quick jabs with pointing fingers up. Curl energy, bring to chest, etc.
F.Opening: Fingers pointing at each other about an inch apart, hand flat, palms facing down. 6X circular motion (backward shoulder roll - nearly imperceptible). Now, palms turn towards body, left about an inch or so above right. Count of 6, while making quick circles (towards you), wrapping, then stopping with left hand ending on top. Alternate right hand on top, left, 6X, one above the other, while moving arms down with each change until they reach hip area. Slice downwards 6X (the arms are at upper thigh level and slice, starting up, but the emphasis is downwards). Slice with forearms, wrists straight, parralel, alongside body. On the 6th, curl up the fingers by the thighs, bring to chest, etc.
F.Closing: Same beginning, but a little bit lower. 6X circles (forward shoulder roll). Right hand on top, Count of 6 wrapping away from you. Alternate smooth pockets with the real jolt going upwards and back above head. Curl fingers above head, bring to chest, etc.

The code sequence_
A.O  7,9,11 A.C
B.O 15,2,4 B.C
C.O 18,5,17 C.C
D.O 14,3,16 D.C
E.O 1,10,6 E.C
F.O 8,12,13 F.C

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