Daily practice

This has been Master Waller's daily kung fu routine since 1992:

1. Strength-building
   - balls & grips
   - taoist yoga self-massage (100+ exercises)
   - ba duan jin (8 exercises)
   - reeling silk (6 exercises)
   - 16 elbows
   - moving qigong (15 exercises)
   - standing qigong - single posture (20 minutes) or full circle qigong (30 minutes)
   - taoist yoga leg stretches: day 1 or 2
   - taoist yoga postures (30 minutes)
    
2. Tai chi chuan forms (regular & mirrored)
   - slow form (regular & mirrored)
   - pao chui (regular & mirrored)
   - sabre
   - 2 person cane
   - staff
   - walking stick
   - jian
    
3. Weapons (regular & mirrored)
   - knife drills/small stick drills/stick drills/broadsword drills
    
4. Drills (regular & mirrored)
   - small san sau
   - silk arms
   - 5 pre-emptive measures
   - pushing peng/double pushing hands/da lu/penetrating defences/reflex drills
   - 3-tier wallbag
    
5. Baguazhang (regular & mirrored)
   - 8 mother palms
   - 6 direction changes
   - circle walking
   - figure of 8
   - 9 palaces
   - 8 palm changes (clockwise & anticlockwise)
    
6. Cool down
   - stretches & joint work (tao yin/taoist yoga)
   - psoas exercises
   - standing qigong (5-10 minutes)
    
7. Meditation
   - constructive rest position
   - guided relaxation
    
8. Reading/study