Palace Warm-up Form
 
Movement
Face
Stance
Notes
1
 Preparation
N
 Ultimate Standard hands up down pause 3, hands up down
2
 Hand the ball over L
N
 R-Bow Shift weight, pivot L foot, shift weight, step out w/R foot
3
 R hand back
N
 R-Bow Large circle down, back, up and out to side
4
 Roll back L
N
 R-Bow L hand reaches back then moves forward
5
 Press
N
 R-Bow Palm heels together and press forward
6
 Draw back
N
 R-Bow Hands flatten as you shift weight back
7
 Two handed push
N
 R-Bow Hands move in an angle up and forward
8
 Shift weight back & twist
N/S
R-Bow/L-Bow
Shift weight, pivot R foot while turning to L, shift weight & step out w/L foot
9
 Hand the ball over R
S
 L-Bow Shift weight, pivot R foot, shift weight, step out w/L foot
10
 L hand back
S
 L-Bow Large circle down, back, up and out to side
11
 Roll back L
S
 L-Bow R hand reaches back then moves forward
12
 Press
S
 L-Bow Palm heels together and press forward
13
 Draw back
S
 L-Bow Hands flatten as you shift weight back
14
 Two handed push
S
 L-Bow Hands move in an angle up and forward
15
 Shift weight back & twist
S/W
L-Bow/R-Bow
Shift weight, pivot L foot while turning to R, shift weight & step out w/R foot
16
 Hand the ball over L
W
 R-Bow Shift weight, pivot L foot, shift weight, step out w/R foot
17
 R hand back
W
 R-Bow Large circle down, back, up and out to side
18
 Roll back L
W
 R-Bow L hand reaches back then moves forward
19
 Press
W
 R-Bow Palm heels together and press forward
20
 Draw back
W
 R-Bow Hands flatten as you shift weight back
21
 Two handed push
W
 R-Bow Hands move in an angle up and forward
22
 Shift weight back & twist
W/E
R-Bow/L-Bow
Shift weight, pivot R foot while turning to L, shift weight & step out w/L foot
23
 Hand the ball over R
E
 L-Bow Shift weight, pivot L foot, shift weight, step out w/R foot
24
 L hand back
E
 L-Bow Large circle down, back, up and out to side
24
 Roll back R
E
 L-Bow R hand reaches back then moves forward
25
 Press
E
 L-Bow Palm heels together and press forward
26
 Draw back
E
 L-Bow Hands flatten as you shift weight back
27
 Two handed push
E
 L-Bow Hands move in an angle up and forward
28
 Shift weight back & pivot foot
E/SE
L-Bow/Ultimate
Shift weight, pivot L foot
29
 Open curtain
SE
 Ultimate  
30
 R Knee
SE
 R-Bow Raise R knee, step out w/R foot
31
 L Knee
SE
 L-Bow Raise L knee, step out w/L foot
32
 R elbow strike
SE
 R-Back Step w/R foot, hands down weight shifts back
33
 Salute
SE
R-crane Balance on R foot, raise R hand high L hand middle
34
 Pull back L
SE
R-Bow Step back w/L foot, pulling down w/both hands
35
 Pull back R
SE
L-Bow Step back w/R foot, pulling down w/both hands
36
 Pull back L
SE
R-Bow Step back w/L foot, pulling down w/both hands
37
 Two handed push
SE
R-Bow  
38
 Roll back L
SE
R-Bow  
39
 Press
SE
R-Bow  
40
 Shift weight back & pivot foot
SE/NW
R-Bow/L-Bow
Shift weight, pivot R foot, step out w/L foot
41
 Open curtain
NW
 Ultimate  
42
 L Knee
NW
 L-Bow Raise L knee, step out w/L foot
43
 R Knee
NW
 R-Bow Raise R knee, step out w/R foot
44
 L elbow strike
NW
 L-Back Step w/L foot, hands down weight shifts back
45
 Salute
NW
 L-crane Balance on L foot, raise L hand high R hand middle
46
 Pull back R
NW
 L-Bow Step back w/R foot, pulling down w/both hands
47
 Pull back L
NW
 L-Bow Step back w/L foot, pulling down w/both hands
48
 Pull back R
NW
 L-Bow Step back w/R foot, pulling down w/both hands
49
 Two handed push
NW
 L-Bow  
50
 Roll back R
NW
 L-Bow  
51
 Press
NW
 L-Bow  
52
 Shift weight back & pivot foot
NW/NE
L-Bow/Ultimate
Shift weight, pivot L foot
53
 Open curtain
NE
 Ultimate  
54
 R Knee
NE
 R-Bow Raise R knee, step out w/R foot
55
 L Knee
NE
 L-Bow Raise L knee, step out w/L foot
56
 R elbow strike
NE
 R-Back Step w/R foot, hands down weight shifts back
57
 Salute
NE
 R-crane Balance on R foot, raise R hand high L hand middle
58
 Pull back L
NE
 R-Bow Step back w/L foot, pulling down w/both hands
59
 Pull back R
NE
 L-Bow Step back w/R foot, pulling down w/both hands
60
 Pull back L
NE
 R-Bow Step back w/L foot, pulling down w/both hands
61
 Two handed push
NE
 R-Bow  
62
 Roll back L
NE
 R-Bow  
63
 Press
NE
 R-Bow  
64
 Shift weight back & pivot foot
NE/SW
L-Bow/Ultimate
Shift weight, pivot R foot, step out w/L foot
65
 Open curtain
SW
 Ultimate  
66
 L Knee
SW
 R-Bow Raise L knee, step out w/L foot
67
 R Knee
SW
 L-Bow Raise R knee, step out w/R foot
68
 L elbow strike
SW
 R-Back Step w/L foot, hands down weight shifts back
69
 Salute
SW
 R-crane Balance on L foot, raise L hand high R hand middle
70
 Pull back R
SW
 R-Bow Step back w/R foot, pulling down w/both hands
71
 Pull back L
SW
 L-Bow Step back w/L foot, pulling down w/both hands
72
 Pull back R
SW
 R-Bow Step back w/R foot, pulling down w/both hands
73
 Two handed push
SW
 R-Bow  
74
 Roll back R
SW
 R-Bow  
75
 Press
SW
 R-Bow  
76
 Shift weight back & twist
SW/N
 Feet together  
77
 Step out w/R foot / Embrace Tiger
N
 Ultimate L hand facing you, R hand facing away, X in front of chest
78
 Push troubles away / small dip
N
 Ultimate Push hands away and down then shake them off, back up
79
 Big dip
N
 Ultimate Hands dip into refreshing pool of chi
80
 Return to start N
N
   Feet together heels together toes out