My own experience is that deep stance training is more effective than stretching and high kicks for re-making young Northern Shaolin students bodies so that they have a bigger range of movement potential. This is sometimes called, “getting the qi in the channels.”
While in my twenties, an hour a day of low stance training initially made my thigh muscles and shoulder muscles bigger, but as time passed and my alignment improved my muscles got smaller and smaller. This is sometimes called, “qi going into the bones.”

It’s true, my muscles got smaller. My alignment improved and along with it my ability to issue power, to connect (integrate), twist, and pulse (open/close). Believe it or not, I got weaker. Not lazy or deficient but muscularly weaker and functionally more sensitive.

Xinjyi Dragon and Tiger Stances: http://dojorat.blogspot.com/2010/04/chasing-another-dragon.html
More on the Dragon Stance: http://dojorat.blogspot.com/2010/05/xingyi-dragon-discussion.html

Doing this step back and forth across the room is a great exercise for the hips and leg twisting muscles. Bit hard on the knees.

If it were Will Form Fist it would take the title no question.

The bit at 0:30, where the practitioners are standing with their feet planted and just tapping sticks, shows a chronic problem.  With pre-set drills like the sombrada, it’s essential that you imagine yourself to be in a real fight, so that your body responds realistically, if you want to get something out of the practice.  “Emotional Content!”