The first routine consists of twenty movements that integrate fluidity, balance, and controlled power. Each movement has both a practical application and an internal training aspect. Learn them in sequence, drill them until automatic, then start understanding the deeper layers.

1. 起勢 (Qǐ Shì) – Starting Movement

Application: The opening posture sets intent and structure, preparing the body and mind for action.

Internal Aspect: Focuses on breathing, centering energy, and activating Qi. Not mystical—just learning to stand correctly, breathe naturally, and set your intention before moving.

2. 白鶴亮翅 (Bái Hè Liàng Chì) – White Crane Flashes Wings

Application: A wide, open-handed movement used to block or deflect an attack while maintaining balance.

Internal Aspect: Mimics a crane's grace—rooted stance with light, flowing upper body. One part grounded, one part free to move. This pattern repeats throughout the entire system.

3. 上步雙插掌 (Shàng Bù Shuāng Chā Zhǎng) – Step Forward, Double Piercing Palms

Application: Stepping forward while striking with both palms, possibly to the opponent's chest or face.

Internal Aspect: Uses whole-body connection for explosive yet controlled strikes. You're learning how force travels from your feet through your center and out through your hands.

4. 震步連環劈 (Zhèn Bù Lián Huán Pī) – Stamp Foot and Continuous Hack

Application: A strong stamp to disrupt balance, followed by a sequential hacking strike.

Internal Aspect: Engages the whole body, directing energy in a chain-like sequence. The stamp isn't just for show—it generates power that flows into the strike.

5. 撤步格擋拳 (Chè Bù Gé Dǎng Quán) – Step Back, Parry, and Punch

Application: A defensive movement that creates distance while preparing for a counterattack.

Internal Aspect: Harmonizes retreating energy with explosive counter-force. You're not just backing up—you're loading power while moving defensively.

6. 格拿沖肋拳 (Gé Ná Chōng Lè Quán) – Parry and Thrusting-Ribs Punch

Application: A defensive parry leading into a precise strike towards the ribs.

Internal Aspect: Combines control and offense, focusing on targeting an opponent's weak points. Defense and attack aren't separate actions—they're one continuous motion.

7. 上步通肋拳 (Shàng Bù Tōng Lè Quán) – Step Forward, Penetrating-Ribs Punch

Application: A strong step forward into a direct, rib-targeting punch.

Internal Aspect: Grounded power channeled through a direct attack. Your stance stability determines how much force you can deliver.

8. 騎馬沖肘 (Qí Mǎ Chōng Zhǒu) – Horse Riding Stance, Thrusting Elbow

Application: A stable stance allowing the practitioner to deliver a powerful elbow strike.

Internal Aspect: Fa Jin—explosive power focused in a close-range attack. Horse stance isn't punishment, it's the foundation for generating force.

9. 偷步穿喉 (Tōu Bù Chuān Hóu) – Ghost Step, Piercing Throat

Application: A deceptive step followed by an upward strike aimed at the throat.

Internal Aspect: Stealth and speed, ensuring surprise in attack. The footwork matters more than the strike—if they don't see you coming, the technique doesn't need to be powerful.

10. 進步右弓步沖肋拳 (Jìn Bù Yòu Gōng Bù Chōng Lè Quán) – Step Forward, Right Bow Stance, Thrusting-Ribs Punch

Application: A forward-driving strike with a strong stance for stability.

Internal Aspect: Aligns breath and motion for forceful penetration. Your breathing patterns should match your movement patterns.

11. 撤步連環扎沖拳 (Chè Bù Lián Huán Zhā Chōng Quán) – Step Back, Continuous Piercing and Thrusting Fists

Application: A retreat followed by rapid successive punches.

Internal Aspect: Maintains offensive pressure while moving defensively. Even when you're backing up, you're still attacking.

12. 破膝通肋腿 (Pò Xī Tōng Lè Tuǐ) – Breaking-Knee, Penetrating-Ribs Leg

Application: A leg attack designed to destabilize the opponent while striking their midsection.

Internal Aspect: Uses the entire body's weight for forceful execution. Kicks aren't just leg movements—they're full-body techniques.

13. 震步右弓步沖拳 (Zhèn Bù Yòu Gōng Bù Chōng Quán) – Stamp Foot, Right Bow Stance, Thrust Fist

Application: A forceful step with a committed punch.

Internal Aspect: Generates power through grounded motion. The stamp and the punch aren't separate—they're one connected action.

14. 上步側通腿 (Shàng Bù Cè Tōng Tuǐ) – Step Forward, Lateral Penetrating Leg

Application: A side kick used for defense or attack.

Internal Aspect: Balances stability with flexibility. Side kicks require different mechanics than front kicks—your body needs to understand both.

15. 窩心腳 (Wō Xīn Jiǎo) – Heart Shock Kick

Application: A central kick targeting the opponent's core.

Internal Aspect: Drives energy directly into the opponent's center. This isn't about hitting hard—it's about disrupting their structure.

16. 上步封手貫耳拳 (Shàng Bù Fēng Shǒu Guàn Ěr Quán) – Step Forward, Blocking Hand, Penetrating-Ear Fist

Application: A guarded step with a high strike.

Internal Aspect: Directs Qi upwards while staying rooted. High strikes require stable lower body positioning.

17. 轉身連環拳 (Zhuǎn Shēn Lián Huán Quán) – Face About, Continuous Fists

Application: A turning motion combined with a rapid striking sequence.

Internal Aspect: Emphasizes controlled rotation and offensive flow. Turning isn't just changing direction—it's generating rotational power.

18. 掛面腿 (Guà Miàn Tuǐ) – Swiping-Face Leg

Application: A sweeping kick targeting the opponent's head or upper body.

Internal Aspect: Uses smooth, fluid motion for efficiency. High kicks done correctly look effortless because they are—when you understand body mechanics.

19. 玄功腿 (Xuán Gōng Tuǐ) – Xuan-Power Leg

Application: A powerful kick unique to this style, emphasizing control and impact.

Internal Aspect: Strengthens balance and Qi flow through the legs. This kick demonstrates whether you understand the internal power principles the form teaches.

20. 收勢 (Shǒu Shì) – Finishing Move

Application: A final posture that resets energy and focus.

Internal Aspect: Returns Qi to the center, ending the sequence with control and awareness. You're not just stopping—you're consolidating what you've practiced.

The third and final routine represents the culmination of training in Xuan-Power Fist. It integrates all previous techniques while introducing even more complex sequences, focusing on high-level applications, adaptability, and mastery of energy flow. Only twelve movements, but each one contains multiple layers of meaning.

By the time you reach this level, you should be able to perform the basics smoothly. Your body is conditioned. Your stances are stable. Now you're learning to do less and get more result.

1. 撤步陰陽提手 (Chè Bù Yīn Yáng Tí Shǒu) – Step Backward, Lift Hands in Yin-Yang Balance

Application: A defensive retreat while maintaining balance and control. The hands rise in a yin-yang posture—one up, one down—possibly to intercept or redirect an incoming attack.

Internal Aspect: Maintains energy flow and balance while retreating. Yin-Yang isn't symbolic here—one hand leads, one protects, one advances while one withdraws.

2. 上步擒拿手 (Shàng Bù Qín Ná Shǒu) – Step Forward, Catch and Hold

Application: Stepping forward to apply a Qin Na (擒拿) joint lock or controlling technique. This can be used to seize an opponent's wrist or arm to neutralize their attack.

Internal Aspect: Coordination of breath with stepping forward to issue control. You're not just grabbing—you're taking control of their structure.

3. 右破心腳 (Yòu Pò Xīn Jiǎo) – Attack the Heart with Right Heel Kick

Application: A straight heel kick targeting the center of the opponent's body—solar plexus or chest—breaking their structure.

Internal Aspect: Uses whole-body connection, rooted stance, and internal energy projection through the kick. Not a general front kick, but precise targeting of the center.

4. 擒帶手 (Qín Dài Shǒu) – Catch and Hold

Application: A grasping technique to seize an opponent's limb or clothing, potentially leading into a throw or lock.

Internal Aspect: Utilizing softness and adherence to control an opponent without excessive force. You stick to them, follow their movement, then control it.

5. 左破心腳 (Zuǒ Pò Xīn Jiǎo) – Attack the Heart with Left Heel Kick

Application: Same as movement 3, but executed with the left leg for flexibility in attack sequences.

Internal Aspect: Same principle, other side. You need both legs equally capable.

6. 掛面腿 (Guà Miàn Tuǐ) – Hanging Face Kick

Application: A deceptive high kick that arcs toward the opponent's face, potentially bypassing their guard.

Internal Aspect: Requires balance, flexibility, and whole-body coordination. The arc motion goes around obstacles rather than through them.

7. 騎馬沖肘 (Qí Mǎ Chōng Zhǒu) – Horse Riding Stance, Thrusting Elbow

Application: A powerful elbow strike delivered from Ma Bu (horse stance), often used in close-range combat.

Internal Aspect: Rooted stance ensures stability, while the elbow strike channels force from the dantian. You've done this movement before—now it should be automatic.

8. 左右格扎 (Zuǒ Yòu Gé Zhā) – Left-Right Defending Posture

Application: A defensive posture that alternates between left and right blocks, preparing for counterattacks.

Internal Aspect: Balancing defense with potential counterstrikes, maintaining a centered stance. You're ready to move either direction without telegraphing.

9. 躍步通肋 (Yuè Bù Tōng Lèi) – Leaping Step, Penetrating Ribs

Application: A sudden leap forward with a strike aimed at the opponent's ribs, exploiting openings in their defense.

Internal Aspect: Uses explosive internal energy—Fa Jin—for speed and penetration. Sometimes you need to cover ground explosively.

10. 穿掌獨立 (Chuān Zhǎng Dú Lì) – Penetrating Palm in Single Leg Standing

Application: A piercing palm strike executed while standing on one leg, possibly following a kick or evasion.

Internal Aspect: Requires balance, internal power, and precise control of force. If you can generate power while balanced on one leg, you understand body mechanics.

11. 上步轉身白鶴亮翅 (Shàng Bù Zhuǎn Shēn Bái Hè Liàng Chì) – Step Forward, Turn, White Crane Flashes Wings

Application: A turning movement mimicking a crane spreading its wings, often used for evasion, counterattack, or opening an opponent's guard.

Internal Aspect: Embodies lightness and fluidity, redirecting energy rather than resisting it. Full circle—you started learning this movement in Yilu. Now you're performing it with three routines worth of understanding behind it. Same movement, completely different quality.

12. 收勢 (Shǒu Shì) – Finishing Move

Application: The concluding stance that gathers energy and returns to a neutral state.

Internal Aspect: Focuses on closing the form, regulating breath, and consolidating internal energy (Qi). You end as you began—centered, controlled, aware of what you've trained.

The progression is deliberate. Hard conditioning first, then transformation to flow, finally refinement into explosive precision. You can't skip steps. Your body literally isn't ready to handle the demands of later stages until earlier stages condition it properly.

Learning the sequence of movements takes maybe ten percent of the actual work. The other ninety percent is drilling them until your body moves correctly without thought.

You practice each stance until your legs stop shaking. You throw each punch a thousand times until the power comes from your center, not your shoulder. You repeat each kick until your balance is automatic. This isn't exciting. This is gongfu—skill developed through time and repetition.

Your flexibility improves gradually as you stretch everything repeatedly. Your tendons and ligaments strengthen. Your bones adapt to the impact of stamps and strikes. Your nervous system learns the coordination patterns. None of this happens quickly. If you train consistently for a year, you'll develop real skill with the first routine. If you train sporadically, you'll just know the sequence but won't have the foundation.

The Northern style foundation feels hard at first. Your body resists the low stances, the high kicks, the repeated impacts. That's normal. You're asking your body to do things it's not accustomed to doing. Over time, what felt impossible becomes comfortable, then easy, then automatic.