Long Form 3 provides additional isolations and the techniques are run on both left and right sides. In this form, most of the techniques are run from start to finish.

1. From natural stance, forward in Right Neutral Bow while doing left punch to face and right inverted punch to groin
2. Left hand down (forearm flat) in front of chest then right forearm down (on top of left forearm)
3. Left high eye poke (fingers spread) then left hand grabs and pulls down - right punch low
4. Right hand turns over (palm up), forearm cocks back (elbow in tight) to side and does downward claw to right thigh
5. Right hand back to hip in fist (palm down), right Horizontal Thrust punch to solar plexus, hand back to chest then back knuckle to face and back to waist as right foot steps back to natural stance
6. Forward in Left Neutral Bow while doing right punch to face and left inverted punch to groin
7. Right hand down (forearm flat) in front of chest then left forearm down (on top of right forearm)
8. Right high eye poke (fingers spread) then right hand grabs and pulls down - left punch low
9. Left hand turns over (palm up), forearm cocks back (elbow in tight) to side and does downward claw to left thigh
10. Left hand back to hip in fist (palm down), left Horizontal Thrust punch to solar plexus, hand back to chest then back knuckle to face and back to waist as left foot steps back to natural stance

1. Step right side into Horse Stance, extending arms up and out (eye poke style) and do 2 downward elbows to arms
2. Left foot moves towards right foot (Close Kneel stance) then back to 7:30 doing left side elbow and right inward hammer fist.
3. Turn into natural stance with hands on hips.
4. Left knee up then down. Throw to right (left hand grabbing high, right hand grabbing low).
5. Back to Horse Stance.
6. Both wrists extended at waist level, turn inward until palm up, double Uppercut.
7. Step left side into Horse Stance while doing 2 downward elbows to arms
8. Right foot moves to left foot then back to 7:30 doing right side elbow and left inward hammer fist.
9. Turn into natural stance with hands on hips.
10. Right knee up then down. Throw to left (right hand grabbing head, left grabbing groin).
11. Back to Horse Stance.

1. Both wrists extended, waist level, turn inward until palm up, double Uppercut.
2. Arms down and crossed (palm open) against my stomach, pulling back to waist (open hand, palm up).
3. Right foot to left, hands together , palms in (chin high)..
4. Back into left Neutral Bow while doing 2 outward extended blocks (open hand shoulder width).
5. Into right Forward Bow while doing a right Inward Hand Sword to armpit while left hand checks high on right side of face
6. Into Neutral Bow while doing left Outward Hand Sword to throat and grabbing chest muscle with right hand and pulling back
7. Into right Forward Bow while doing right vertical Middle Knuckle strike to bottom of sternum.
8. Right foot up to left, hands together , palms in, face high.
9. Back into right Neutral Bow while doing 2 outward extended blocks (open hand shoulder width).
10. Into left Forward Bow while doing a left Inward Hand Sword to armpit while right hand checks high on left side of face
11. Into Neutral Bow while doing right Outward Hand Sword to throat and grabbing chest muscle with left hand and pulling back Into left Forward Bow while doing left vertical Middle Knuckle strike to bottom of sternum.

1. Right hands grabs and pulls to chest, right leg steps back to 6:00 (reverse bow) pulling then turn back to 12:00 with left elbow and right glancing eye poke over left wrist.
2. Left hands grabs and pulls to chest, left leg steps back to 6:00 (reverse bow) pulling then turning back to 12:00 with right elbow and left glancing eye poke over right wrist.
3. Right leg back into Horse Stance

1. Right arm rotates downward from front to back, up and down to side then snapping Uppercut off to side
2. Left arm rotates downward from front to back, up and down to side then snapping Uppercut off to side
3. Right arm circles up, towards back, back to front and across body then snapping back knuckle to side.
4. Left arm circles up, towards back, back to front and across body then snapping back knuckle to side.
5. Repeat with both arms at the same time.

1. Left wrist out, waist high, step to 12:00 doing right upward elbow, right side elbow and right overhead downward elbow.
2. Back to Horse Stance.
3. Right wrist out, waist high, step to 12:00 doing left upward elbow, left side elbow and left overhead downward elbow.
4. Back to Horse Stance.

1. Right foot steps around left to 7:30 into right High Wide Kneel as hands move in a triangle up through attackers arms pinning them to side and left arm continues to circle into upward elbow (into Horse Stance) and downward heel-palm claw (into High Wide Kneel).
2. Right leg back to left, turn towards front, right leg out into Horse Stance
3. Left foot steps around right to 4:30 into left High Wide Kneel as hands move in a triangle up through attackers arms pinning them to side and right arm continues to circle into upward elbow (into Horse Stance) and downward heel-palm claw (into High Wide Kneel).
4. Left leg steps back to right, turn towards front, left leg out into Horse Stance

1. Right leg steps to 10:30 while doing double outward face claws then circling down to Heel Palms to groin
2. Right leg cats back while doing double back knuckle to kidneys
3. Right foot forward to 10:30 again while doing double eye pokes (palm up)
4. Double back knuckle to mastoid, grab head and slam to right knee, landing forward
5. Left leg steps to 1:30 while doing double eye pokes then circling down to Heel Palms to groin
6. Left leg cats back while doing double back knuckle to kidneys
7. Left foot forward to 1:30 again while doing double eye pokes
8. Double back knuckle to mastoid, grab head and slam to left knee, landing forward.

1. Hands to sides, elbows bent, left hands grabs behind, left foot stomps
2. Right arm up, left arm down, right scoop kick to groin, right foot steps to left of left foot (tight)
3. Left foot steps around to left of right foot with left hand pinning arm on chest, right Uppercut to break elbow.
4. Left foot steps around right foot (tight) and right foot steps back around to right of left foot.
5. Hands to sides, elbows bent, right hands grabs behind, right foot stomps
6. Left arm up, right arm down, left scoop kick to groin, left foot steps to right of right foot (tight)
7. Right foot steps around to right of left foot with right hand pinning arm on chest, left Uppercut to break elbow.
8. Right foot steps around left foot (tight) and left foot steps back around to left of right foot.

1. Step left side in to Horse Stance while doing 2 backwards overhead hammer fists and sinking into Horse Stance.
2. Arms down to pin, left leg in to natural stance width while doing rear head butt, right leg in cat.
3. Right hand on stomach, cover with left hand, left leg steps to 1:30 into Left Forward Bow.
4. Left rear elbow to 7:30 into reverse bow while right hand pulls to 1:30 (ripping the rag).
5. Left foot back to Horse Stance.
6. Left hand on stomach, cover with right hand, right leg steps to 1:30 into Right Forward Bow.
7. Right rear elbow to 4:30 into reverse bow while left hands pulls to 10:30 (ripping the rag).
8. Left foot up to Horse Stance with right hand still extended.

1. Extend left hand to match right hand. Left foot forward while hands swing out (left over right) circling from left to right and towards back, into left back knuckle to face and right Vertical Thrust punch and right ball thrust kick and right Vertical Thrust punch to chest.
2. Hands extended low in fists, right foot forward while hands swing out to left and front, right back knuckle to face and left Vertical Thrust punch and right ball thrust kick and right Vertical Thrust punch to chest.
3. Left foot forward into meditating position and up to Attention Stance.