Reverse Corta Capim sequence

Reverse Corta Capim - Au Cortado




A sequence of two simple movements - Reverse Corta Capim and Au Cortado.
From a squat position start a Reverse Corta Capim and complete 3 turns of it. After the 3rd rep continue the motion into a spin around yourself, spotting the movement with your arms on the floor and maintaining the original energy and intent of the Corta Capim. The spin happens on the ball of the foot and while maintaining the center of mass above the axis point. While spinning, rise up simultaniously (extend the spinning leg as it spins) and after completing a full turn, go into Au Cortado without placing the spinning leg on the ground, but instead using it to gain momentum into the Au.


Floreio Workout Beginner
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Equilibre
B1. Handstand Body Line Wall Drill X 10-20 sec X 3 sets / 45-60 sec of rest

Floreio
C1. Role Into Half Au / Role Into Au Cortado 12 reps / 2 sets / 60 sec rest
D1. Corta Capim Rotations X 10-20 reps per side / 2 sets / 60 sec

Conditioning
E1. Swedish Bars Front Support (partner help) 10 sec
E2. Swedish Bars Back Support (partner help) 10 sec
Repeat E1,E2 for a total of 3 sets, resting 45-90 sec between exercises

F1. 90-90 Iso Pull Up Hang 10-20 sec
F2. Basic Bridge Push Ups 10-15 reps
perform 3 sets resting 90 sec after F2

Prehab
F1. Scapula Mobilization Routine X 2 sets / 60 sec rest


Floreio Workout Intermidiate/Advanced
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Equilibre
B1. Handstand Body Line Wall Drill X 20-30 sec X 3 sets / 45-60 sec of rest

Floreio
C1. Reverse Corta Capim - Au Cortado 10 reps / 3 sets / 60 sec
D1. Reverse Corta Capim 10 reps per side / 2 sets / 60 sec

Conditioning
E1. Swedish Bars Front Support (partner help or alone) 10-15 sec
E2. Swedish Bars Back Support (partner helpor alone) 10-15 sec
Repeat E1,E2 for a total of 3 sets, resting 45-90 sec between exercises

F1. 90-90 One Arm Iso Chin Up Hang rope assisted or one arm only 10-20 sec
F2. One Leg Bridge Push Ups 10-16 reps (change legs) One Arm Bridge Push Ups 5 reps per side / perform 3 sets resting 90 sec between sets

Prehab
F1. Scapula Mobilization Routine X 2 sets / 60 sec rest


Some interesting posts on the forum:
Active Flexibility's importance in overall flexibility development
Knee issues and myofascial release routine

Enjoy, stay flowing,

Ido.

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Some more work

A lot of people have been asking me about stretching and flexibility enhancement, I decided to post a short piece about it in the forum, check it out.
Also, for those of you who are experiencing limiting knee issues that prevent you from performing extensive Floreio training, here is a great myofascial release routine for the quads and IT band that will help with most issues relating to excessive tension and improper tracking of the Patella.
Let me know what are your experiences with this through the forum, looking forward to hearing from you.

Workout - beginner

Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Equilibre
B1. Static QDR 10-30 sec per side / 3 sets / 45 sec rest

Floreio
C1. QDR Rotational Push Ups -Beginner variation X 10-14 reps / 2 sets / 60 sec of rest
D1. High Bridge Static Hold 30 sec
D2. Rotations Into Arch Using The Wall X 10 reps / repeat D1-D2 for 2 sets / 60 sec rest

or

D1. Rotations into High Bridge X 10 reps / 2 sets / 60 sec rest
E1. Corta Capim Rotations X 20 reps per side / 2 sets / 60 sec
F1. Corta Capim Spin X 14 reps / 2 sets / 60 sec of rest
G1. Au Cortado X 12-16 reps / 2 sets / 60 sec of rest

Conditioning
H1. The Shrimp (foot+knee or just knee of the back leg touching the ground)
H2. Swedish Bench Hanging Leg Raises
H3. Basic Bridge Push Ups
Perform 10 (5-5 per leg in the shrimp),8,6,4,2 reps with as little rest as possible of H1-H3

Prehab
J1. Wrists Routine X 2 sets



Workout Intermidiate

Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Equilibre
B1. Static QDR 20-30 sec per side / 3 sets / 45 sec rest

Floreio
C1. Rotation Into High Bridge to Head to QDR Exit X 10 reps / 2 sets / 60 sec
D1. Queda Batido - easy variation X 16-20 reps / 2 sets / 60 sec of rest
E1. Corta Capim Spin into QDR Rotational Push Up 10 reps / rest 60 sec / 2 sets
F1. Au Cortado into Corta Capim Spin X 10-14 reps / 2 sets / 60 sec of rest

Conditioning
G1. The Shrimp (just knee of the back leg touching the ground)
G2. 0-90 Hanging Leg Raises
G3. One Leg Bridge Push Ups (change legs every rep)
Perform 10 (5-5 per leg in the shrimp),8,6,4,2 reps with as little rest as possible of G1-G3

Rehab
G1. Wrists Routine X 2 sets



Workout of the day - Advanced
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Equilibre
B1. Static QDR 30 sec per side / 3 sets / 45 sec rest

Floreio
C1. Rotation Into Low Bridge - QDR 2 QDR Role 10 reps X 2 sets / 60 sec
D1. Queda Batido - advanced variation X 20 reps /2 sets / 45 sec of rest
E1. Au Cortado - Corta Capim - QDR Rotational Push Up - Role 10 reps / 2 sets / 60 sec
F1. Corta Capim Rotations Into Bridge Rotation With QDR Exit 10 reps / 2 sets / 60 sec

Conditioning
G1. The Shrimp - in a quad stretch position or with knee only touching behind you
G2. 0-90 Hanging Leg Raises or One Arm Hanging Leg Raises (change arms every rep)
G3. One Arm Bridge Push Ups (change arms every rep)
Perform 10 (5-5 per leg in the shrimp),8,6,4,2 reps with as little rest as possible of G1-G3

Prehab
J1. Wrists Routine X 2 sets

Enjoy your training,

Ido.

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Smoothing the flow

A new sequence today:

Rotation Into Low Bridge - QDR 2 QDR Role




From a squat, start a Rotation Into Low Bridge, continuing with the second hand to the QDR position. Lean sideways with your body and shift more weight into the QDR support arm. Slide the first hand across the second hand, while rotating the body along its axis and performing a type of a Role with the legs. As you place the first hand in its new position, continue the Role into a new QDR position on that hand and slide out from it sideways into a squat.

Important notes:
1. The first QDR position needs to be stable and support the majority of your bodyweight in order for the 'slide out' to happen smoothly. You need this stable support in order to move every other body part around it. ('Give me a fulcrum and I shall move the world' as Archimedes said)
2. The head should also slide on the floor along with the body and the first hand - keep it close to the ground, as there is a tendency to lift it above the floor.
3. Make sure you articulate the exit from the second QDR position and out into the squat. First reach the 'one leg bent and the other straight' position and then slide out into the squat. Dont forget, 'the devil is in the details'. (I like better the Hebrew version - 'God is in the small details')

Floreio Workout Beginner
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Equilibre
B1. Handstand Body Line Wall Drill X 10-20 sec X 3 sets / 45-60 sec of rest

Floreio
C1. Head Bridge To QDR Work (choose the variation you are capable of) 10-20 reps / 3 sets / 60 sec
D1. Rotations into High Bridge X 10 reps / 3 sets / 60 sec rest
or
D1. High Bridge Static Hold 30 sec
D2. Rotations Into Arch Using The Wall X 10 reps / 3 sets / 60 sec rest after D2
E1. QDR Rotational Push Ups -Beginner variation X 10-14 reps / 3 sets / 60 sec of rest
F1. Role work, right-left-left-right-left, etc.. (In Random) as little rest as you can for 3 minutes straight. Flow around the floor. Sweat will go flying. Good stuff!

Prehab
G1. Shoulder ROM and Stabilization routine X 2 sets / 60 sec rest


Workout Intermidiate

Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Equilibre
B1. Handstand Body Line Wall Drill X 20-30 sec X 3 sets / 45-60 sec of rest

Floreio
C1. Rotation Into High Bridge to Head to QDR Exit X 10 reps / 3 sets / 60 sec
D1. Queda Batido - easy variation X 16-20 reps / 3 sets / 60 sec of rest
E1. CSF X 75 sec / 3 sets / 90 sec rest (Add any skills you have aquired that can combine into the CFS, emphesize sequences incorporating Role)

Prehab
G1. Shoulder ROM and Stabilization routine X 2 sets / 60 sec rest


Workout of the day - Advanced
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Equilibre
B1. Handstand Body Line Wall Drill X 35 sec
B2. Handstand Straighten Into Line X 50 sec total work
Complete 2 cycles of B1-B2, resting 60 sec between exercises

Floreio
C1. Rotation Into Low Bridge - QDR 2 QDR Role 10 reps X 3 sets / 60 sec
D1. Queda Batido - advanced variation X 20 reps / 3 sets / 45 sec of rest
E1. CSF X 75 sec / 3 sets / 90 sec rest (Add any skills you have aquired that can combine into the CFS)

Prehab
G1. Shoulder ROM and Stabilization routine X 2 sets / 60 sec rest

Enjoy,
Questions? Comments? Forum!


Ido.

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Locomotion conditioning - once more

We are going to use the Locomotion conditioning routine once again today. Its been a while.
Try to advance in the type of walks you use, going from the beginner to the intermidiate or intermidiate to advanced, but only if you are ready and up to it.

Locomotion Workout Beginner

A1. 5 min Joint Mobility
A2. Wrist routine X 1 set
A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set

B1. Walk While Swinging Into Handstand 12 meters
B2. Duck Walk 24 meters
B3. Static High Bridge Hold for 30 seconds / Front Bridge Walking for 12 meters
B4. Horse Walk 24 meters
B5. Lizard Walk (beginner variation) 12 meters
B6. Ostrich Walk 24 meters

Rest 120 seconds after B6 and repeat 3-5 total circuits


Locomotion Workout Intermidiate

A1. 5 min Joint Mobility
A2. Wrist routine X 1 set
A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set

B1. Handstand Walk 12 meters
B2. Duck Walk 24 meters
B3. Front Bridge Walking for 12 meters
B4. Horse Walk 24 meters
B5. Lizard Walk (Advanced variation) 12 meters
B6. Ostrich Walk 24 meters

Rest 90 seconds after B6 and repeat 3-5 total circuits



Locomotion Workout Advanced



A1. 5 min Joint Mobility
A2. Wrist routine X 1 set
A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set

B1. Handstand Walk Elbow To Knee 15 meters
B2. Duck Walk 30 meters
B3. Back Bridge Walking for 15 meters
B4. Horse Walk 30 meters
B5. Lizard Walk (Advanced variation) 15 meters
B6. Ostrich Walk 30 meters

Rest 75 seconds after B6 and repeat 3-5 total circuits

Report about your results/question in the forum,
see you around,

Ido.

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Legs and long sequence work

Today's new sequence is a long one comprised from: Au Cortado - Corta Capim Spin - QDR Rotational Push Up - Role.




Start with a Squat, go into an Au Cortado, instead of landing back into the squat, bend the first leg but keep the other one straight and to the side. From this side 'lunge' initiate the Corta Capim Spin to QDR Rotational Push, as we have done before here:




When you slide out of the QDR Rotational Push Up, instead of going to the squat, and again from the side lunge position - roll into a Role movement and end in a squat.

This longer sequence brings into the center of attention more fluidity requirements and breath work. Keep it flowing, adapt to the changing center of mass and the different support positions on some/all four limbs, breath with the movement and concentrate on the movement ahead of you in the sequence order.
This sequence should be worked on by those who have been successful with the prerequisite shorter sequence of Corta Capim Spin Into QDR Rotational Push Up.

Workout Beginner

Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Equilibre
B1. Frog Stance 15-30 sec X 3-5 sets / 60 sec rest

Floreio
C1. QDR Rotational Push Ups -Beginner variation X 10-14 reps / 3 sets / 60 sec of rest
D1. Corta Capim Spin X 14 reps / 3 sets / 60 sec of rest
E1. Au Cortado X 12-16 reps / 3 sets / 60 sec of rest

Strength and conditioning
F1. Jump Into Box - Iso-Squat 8 reps X 3 sets / 90 sec rest
G1. The Shrimp (foot+knee or just knee of the back leg touching the ground)
G2. Harop Curl 5 reps (each leg in the shrimp) / 3 sets / 90 sec between exercises


Workout Intermidiate

Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Equilibre
B1. Air Baby Extensions 5-10 reps per side X 3-5 sets / 60 sec rest

Floreio
C1. QDR Rotational Push Ups -Beginner variation or QDR Rotational Push Ups -Advanced variation X 10-14 reps / 3 sets / 60 sec of rest
or
C1. Corta Capim Spin into QDR Rotational Push Up 10 reps / rest 60 sec / 3 sets
D1. Au Cortado into Corta Capim Spin X 10-14 reps / 3 sets / 60 sec of rest

Conditioning/prehab
E1. Jump Into Box - Iso-Squat 8 reps X 3 sets / 90 sec rest
F1. The Shrimp (foot+knee or just knee of the back leg touching the ground)
F2. Harop Curl X 5 reps each (per leg in the shrimp) / 3 sets / 90 sec rest between exercises


Workout Advanced

Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Equilibre
B1. Static Air Baby 10-15 sec per side X 3-5 sets / 60 sec rest

Floreio
C1. Corta Capim Spin into QDR Rotational Push Up 10 reps / rest 60 sec / 2 sets
D1. Au Cortado - Corta Capim - QDR Rotational Push Up - Role 10 reps / 3 sets / 60 sec
E1. Corta Capim Spin 14-20 reps / 2 sets / 60 sec

Conditioning/prehab
F1. Back Flip - Iso Squat X 5 reps X 3 sets / 90 sec rest
G1. The Shrimp - in a quad stretch position or with knee only touching behind you
G2. Harop Curl X 5 reps each (per leg in the shrimp) / 3 sets / 90 sec rest between exercises

Enjoy! If you are having trouble, keep working those progressions hard:

QDR Rotational Push Up
Rotations Into High/Low Bridge
Au Cortado
Role
Corta Capim

The sequences will just fall together when you will do so!

Make sure you do the prehab work - shoulders and wrists especialy, you do not want an injury to stop you from practicing.

Keep me posted of your progress through the forum,

Ido.

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Longer sequence work

Today we are going to work on a bit of a longer sequence work. Lets not forget our ultimate goal with the Floreio practice is to be able to flow freely on the ground, using our body and the space around us to create this physical expression. On the way we get many physical and mental benefits, not unlike other flow practices like Yoga or some forms of movement or dance.
Keep practicing with this mindset. Try to pause as little as you can during the prescribed sets and reps and make sure not only the movements themselves are under control and flowing but also the transitions. Do not let your breath stop for long periods of time, usualy it is advisable to breath through the movements, and let the natural connection between breath and movement occur - if a movement expands your ribcage - breath in, (as in entering a back bridge) and when a movement compresses your upper body breath out. (as in entering a squat) This is just a general recommendation, when actualy the exact opposite should also be understood, practiced and made possible. When flow is the ultimate goal, changes in speed, movement patterns, breathing, etc.. is not only a possibility but a certainty, so do not limit yourself.

Corta Capim Rotations Into Bridge Rotations With QDR Slide Out



Start in a squat. Perform 3 Corta Capim Rotations and continue the last Corta Capim until the moving leg is behind you, pointing back in a straight line. While doing so, place the same side hand, with fingers pointing back at you in front of you on the floor. From this position, hop into both feet, (flat feet on the ground) and start the Rotation Into High Bridge With QDR Exit.
Simple, for the ones of you who already mastered the previous movements, if you havent, you have no buisness training this Floreio piece yet, dedicate your time to perfecting the basic skills, as I have outlined them here from the first Floreio Art workout.
Build up to it, and you wont get injured, frustrated with the practice and finaly.. leave it. Flowing is not easy, but it is well worth the effort to be able to move in space in such a graceful, dominant, strong and flexible way. Put in the time and work and I am sure you wont regret it.


Workout Beginner

Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Equilibre
B1. Handstand Body Line Wall Drill X 10-20 sec X 3 sets / 45-60 sec of rest

Floreio
C1. Head Bridge To QDR Work (choose the variation you are capable of) 10-20 reps / 3 sets / 60 sec
D1. Rotations into High Bridge X 10 reps / 3 sets / 60 sec rest
or
D1. High Bridge Static Hold 30 sec
D2. Rotations Into Arch Using The Wall X 10 reps / 3 sets / 60 sec rest after D2
E1. Corta Capim Rotations X 15 reps per side / 3 sets / 60 sec

Conditioning
F1. 90-90 Iso Pull Up Hang 10-20 sec
F2. Gatherings Beginner Variations 10-15 reps
perform 5 sets resting 90 sec after F2

Prehab
G1. Scapula Mobilization Routine X 2 sets / 60 sec rest


Workout Intermidiate

Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Equilibre
B1. Handstand Body Line Wall Drill X 20-30 sec X 3 sets / 45-60 sec of rest

Floreio
C1. Rotation Into High Bridge to Head to QDR Exit X 10 reps / 3 sets / 60 sec
D1. Corta Capim Rotations X 30 reps per side / 3 sets / 60 sec

Conditioning
F1. 90-90 Iso Pull Up Hang or rope assisted 90-90 One Arm Iso Chin Up Hang 10-30 sec
F2. Gatherings Intermidiate Variations 10-15 reps
F3. Gatherings Beginner Variations 10-15 reps
perform 5 sets resting 90 sec after F2

Prehab
G1. Scapula Mobilization Routine X 2 sets / 60 sec rest


Workout Advanced

Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Equilibre
B1. Handstand Body Line Wall Drill X 35 sec
B2. Handstand Straighten Into Line X 50 sec total work
Complete 2 cycles of B1-B2, resting 60 sec between exercises

Floreio
C1. Corta Capim Rotations Into Bridge Rotation With QDR Exit 10 reps / 3 sets / 90 sec

Conditioning
F1. 90-90 One Arm Iso Chin Up Hang rope assisted or one arm only 10-20 sec
F2. Gatherings Advanced 10 reps
perform 5 sets resting 90 sec after F2

Prehab
G1. Scapula Mobilization Routine X 2 sets / 60 sec rest


I have been recieving a lot of letters from people who are following the workouts and experiencing some tremendous gains in mobility, strength, stability and stamina. Things like the low squat position, QDR control, handstand work, bridge flexibility and overall mobility have been hammered often in the workouts. I also preach for alot of joint prep and prehab work, and I am hearing a lot of people are getting more stable, leaving their injuries behind and becomming... bullet proof. Keep up the good work, friends!
If you havent been training along side, but just reading the material and building your inspiration, I invite you to join us! Enjoy the hard but rewarding work of the Floreio practice, start here with the first workout today!

Questions? Forum!

Ido.

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Bridge Push Ups

As you probobly figured by now, I do not believe in limiting your training to traditional, linear exercises only.
For example, I once counted over 80 types of push ups I use in my training.
The goal is to be strong in every angle, to achieve better control and... dominance of your body in the space around it. I will push (and pull for that matter) in every concievable angle, as long as I understand the biomechanics and think there is a use to it. The result is that I rarely run into situations in which I encounter problems due to a lack of strength. Over the years I have trained in boxing, bouldering, jiu jitsu, ballet, kung fu, ran long distances, track and field, gymnastics, and more and more. I have learned much from those sports/arts and try to incorporate that knowledge into my practice every day.

Today we are going to work on a very basic but the often neglected Bridge Push Ups.
I use a variety of bridge push ups, I will introduce three variations out of many today.

The Basic Bridge Push Ups



This is the basic variation. Lay on your back, bring your heels close to your butt and place your hands, with fingers pointing at your feet, under your shoulders.
Push up into the highest back bridge you can reach, hold momentarily and lower down, trying to bring your butt and shoulder blades at the same time to the floor.
Repeat for reps.
Notice that unlike other performers of this type of push ups I use the full range of motion - back on the floor to complete elbow lockout. You should do the same for maximum results.

The One Leg Bridge Push Ups



This variation will require more control and strength in the posterior chain (hams, glutes and lower back) and will place a higher demand on your core muscles.
I like to use this variation especialy because it transfers so well to various Floreio movements. (I have not shared those movements yet)
Basicly, perform the same bridge push ups, only with one leg extended straight and held off the ground. The same details as the basic variation apply here also. Full range of motion.

The One Arm Bridge Push Ups



This variation will place higher demands on your arms and shoulders as well to a host of muscles running across the upper body that will get activated here as stabilizers, due to the lack of support from the free arm.

From the basic starting position, use only one arm to push up into a one arm back bridge. Hold momentarily and lower down under control.
This variation can be out of reach to some people due to a lack of active flexibility and strength in many areas in the body. Work the basic bridge push ups variations for a while before you try to tackle this one.


Workout - beginner

Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Equilibre
B1. Static QDR 10-30 sec per side / 3 sets / 45 sec rest

Floreio
C1. Head Bridge To QDR Work (choose the variation you are capable of) 10-20 reps / 3 sets / 60 sec
D1. High Bridge Static Hold 30 sec
D2. Rotations Into Arch Using The Wall X 10 reps

or

D1. Rotations into High Bridge X 10 reps / 3 sets / 60 sec rest
E1. Corta Capim Rotations X 20 reps per side / 3 sets / 60 sec

Conditioning
F1. The Shrimp (foot+knee or just knee of the back leg touching the ground)
F2. Swedish Bench Hanging Leg Raises
F3. Basic Bridge Push Ups
Perform 10 (5-5 per leg in the shrimp),8,6,4,2 reps with as little rest as possible of F1-F3

Rehab
G1. Wrists Routine X 2 subsequent sets / 60 sec rest


Workout - intermidiate

Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Equilibre
B1. Static QDR 20-30 sec per side / 3 sets / 45 sec rest

Floreio
C1. Rotation Into High Bridge to Head to QDR Exit X 10 reps / 3 sets / 60 sec
D1. Corta Capim Rotations X 30 reps per side / 3 sets / 60 sec

Conditioning
E1. The Shrimp (just knee of the back leg touching the ground)
E2. 0-90 Hanging Leg Raises
E3. One Leg Bridge Push Ups (change legs every rep)
Perform 10 (5-5 per leg in the shrimp),8,6,4,2 reps with as little rest as possible of F1-F3

Rehab
G1. Wrists Routine X 2 subsequent sets / 60 sec rest



Workout - advanced

Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Equilibre
B1. Static QDR 30 sec per side / 3 sets / 45 sec rest

Floreio
C1. Rotation Into High Bridge to QDR Exit X 10 reps / 3 sets / 60 sec
D1. Corta Capim Rotations X 45 sec of work per side / 3 sets / 60 sec


Conditioning
E1. The Shrimp - in a quad stretch position or with knee only touching behind you
E2. 0-90 Hanging Leg Raises or One Arm Hanging Leg Raises (change arms every rep)
E3. One Arm Bridge Push Ups (change arms every rep)
Perform 10 (5-5 per leg in the shrimp),8,6,4,2 reps with as little rest as possible of F1-F3

Rehab
G1. Wrists Routine X 2 subsequent sets / 60 sec rest

Yes! This workout will work the back bridge position a lot! If it is too much for you, take down the volume a bit. If you have been following the workouts from the start, you should do fine. Make sure you do some soft tissue work on your lower back tomorow, either in a form of massage or foam rolling. (Self education through the internet is a beautiful thing...)

Enjoy and report on your experiences in the forum,

Ido.

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New Sequence

Corta Capim Spin into QDR Rotational Push Up



This sequence of Floreio movements is comprised by two movements we have previously explored:

Corta Capim Spin



QDR Rotational Push Ups Advanced



Combining those movements into one small Floreio piece produces a beautiful flow of movement, this is only the beginning, many more interesting possibilites lies ahead of us in our Floreio exploration.

After a full Corta Capim Spin, place both arms down on the floor and lower your upper body into QDR position, sideways. The straight leg shouldn't touch the floor, but 'sweep' the other leg into the QDR Rotational Push Up movement and back into squat. This 'Sweep' produces the beauty in this sequence. Work it hard until you get the timing and control right.
The secret is the timing of the transition, and achieving a good control of both movements seperatly first.

Strength and Conditioning - Gymnast's Extended Set
Today we are going to use a training system popularized by Charles Poliquin - The Gymnast's Extended Set.
This is a pulling routine which is comprised by a couple of Pull Up variations performed one after the other with little rest in between, and going from the most difficult variation to the easiest one - from a biomechanical advantage perspective.

You start in a wide grip pull up (pronated grip - pinkies facing out) and perform as many reps as possible, stop one rep before failure. Use a wide grip and make sure you go from complete lockout of the elbows to middle of the throat to the bar, or even better, chest touching the bar. The descent of each repetition should be controlled and take at least 3 seconds. (not 1,2,3 as most of you count, but 1-missisippi, 2-missisippi, 3-missisippi)

Rest 10 seconds.

Perform as many reps as possible using shoulder width pull ups, (pronated grip - pinkies facing out)  again, 3 seconds each descend, middle of the throat/chest to the bar and complete lockout at the bottom of each rep.

Rest 10 seconds.

Perform as many reps as possible using shoulder width chin ups, (supinated grip - pinkies facing inside) again, 3 seconds each descend, middle of the throat/chest to the bar and complete lockout at the bottom of each rep.


Rest 10 seconds.

Perform as many reps as possible using close grip chin ups, (supinated grip - pinkies facing inside) again, 3 seconds each descend, middle of the throat/chest to the bar and complete lockout at the bottom of each rep.

Rest 180 seconds and repeat for the desired number of sets.

This pulling routine is great for our goals, to balance all the pushing motions we are using in our Floreio workouts, in a short, compact and effective manner.
If you cannot do more than 5 wide grip pull ups, I advice you to work one of the four chin/pull up variations above, for sets of as many reps as possible, one rep before failure, performed for sets, instead of the Gymnast's Extended Set - which is a more advanced training routine.
Choose a chin/pull up variation that allows you to perform 4-6 reps.



Workout - beginner

Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Equilibre
B1. Handstand Body Line Wall Drill X 10-20 sec X 3 sets / 45-60 sec of rest

Floreio
C1. QDR Rotational Push Ups -Beginner variation X 10-14 reps / 3 sets / 60 sec of rest
D1. Corta Capim Spin X 14 reps / 3 sets / 60 sec of rest

Strength
E1. Chin/pull up variation for as many reps as possible, stop one rep before failure / rest 180 sec repeat for 3 sets

Prehab
F1. Shoulder ROM and Stabilization routine X 1 set
F2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest


Workout - Intermidiate
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Equilibre
B1. Handstand Body Line Wall Drill X 20-30 sec X 3 sets / 45-60 sec of rest

Floreio
C1. QDR Rotational Push Ups -Beginner variation or QDR Rotational Push Ups -Advanced variation X 10-14 reps / 3 sets / 60 sec of rest
D1. Corta Capim Spin X 14 reps / 3 sets / 45 sec of rest

Strength
E1. Chin/pull up variation for as many reps as possible, stop one rep before failure / rest 180 sec repeat for 3 sets

or

E1. Gymnast's Extended Set / rest 180 sec / 3 sets

Prehab
F1. Shoulder ROM and Stabilization routine X 1 set
F2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest


Workout - Advanced

Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Equilibre
B1. Handstand Body Line Wall Drill X 30 sec
B2. Handstand Straighten Into Line X 45 sec total work
Complete 2 cycles of B1-B2, resting 60 sec between exercises

Floreio
C1. Corta Capim Spin into QDR Rotational Push Up 10 reps / rest 60 sec / 5 sets

Strength
D1. Gymnast's Extended Set / rest 180 sec / 3 sets

Prehab
E1. Shoulder ROM and Stabilization routine X 1 set
E2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest



I hope you will enjoy this interesting workout - it is full of mobility, flow, strength, endurance, prehab and joint prep, all wrapped into one compact bundle of a workout. Let me know your experiences with this through the forum,

Ido.

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Queda Batido

Queda (de rins) Batido
This is a nice Floreio piece that involves some moving around in the QDR position. A prerequisite for that, of course, is having a stable QDR position first. If you havent been dedicating enough time to training your QDR, start to do so now. It is an essential movement in Floreio practice and will allow you a lot of freedome of movement around that position.

From a squat go into a normal QDR position, one leg is straight and the closer leg is bent. From this position take the straight leg up and over the far elbow and touch the ground. The leg should be active as well as your foot - quality of movement! The movement should also be controlled and stable. After touching the floor and exhaling air while doing so, take the leg in the same path it entered back to the starting position and down to the squat. Push out.



The intermidiate variation will use both arms at all times to control the movement.



The advanced variation will use one arm to get in and out of the position and two arms in the position itself for better fluidity, control and... beauty.


Workout - beginner

Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Equilibre
B1. Frog Stance 15-30 sec X 3-5 sets / 60 sec rest

Floreio work
C1. QDR Rotational Push Ups -Beginner variation X 10-14 reps / 3 sets / 60 sec of rest
D1. Rotations into High Bridge X 10 reps / 3 sets / 60 sec rest
or
D1. High Bridge hold - total time 30 sec
D2. Rotations Into Arch Using The Wall X 10 reps / perform 3 sets of d1-d2 resting 60 sec after D2 only
E1. Corta Capim Rotations X 15 reps per side / 3 sets / 60 sec

Conditioning/prehab
F1. Jump Into Box - Iso-Squat 8 reps X 3 sets / 90 sec rest
G1. The Shrimp (foot+knee or just knee of the back leg touching the ground) 5 reps per leg X 3 sets / 120 sec rest
H1. Wrist routine X 2 sets


Workout - Intermidiate
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Equilibre
B1. Air Baby Extensions 5-10 reps per side X 3-5 sets / 60 sec rest

Floreio work
C1. Queda Batido - easy variation X 16-20 reps / 3 sets / 60 sec of rest
D1. Rotations into High Bridge or Rotation Into High Bridge to Head to QDR Exit X 10 reps / 3 sets / 60 sec rest
E1. Corta Capim Rotations X 20 reps per side / 3 sets / 60 sec

Conditioning/prehab
F1. Jump Into Box - Iso-Squat 8 reps X 3 sets / 90 sec rest
G1. The Shrimp (foot+knee or just knee of the back leg touching the ground) 5 reps per leg X 3 sets / 120 sec rest
H1. Wrist routine X 2 sets



Workout - Advanced

Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Equilibre
B1. Static Air Baby 10-15 sec per side X 3-5 sets / 60 sec rest

Floreio work
C1. Queda Batido - advanced variation X 20 reps / 3 sets / 45 sec of rest
D1. QDR Circles X 10 reps per side / 3 sets / 60 sec of rest
E1. Rotation Into High Bridge to QDR Exit X 10 reps / 3 sets / 60 sec
F1. Corta Capim Rotations X 25 reps per side / 3 sets / 60 sec

Conditioning/prehab
F1. Back Flip - Iso Squat X 5 reps X 3 sets / 90 sec rest
G1. The Shrimp - in a quad stretch position or with knee only touching behind you 5 reps per leg X 3 sets / 120 sec rest
H1. Wrist routine X 2 sets



Enjoy the flow!
Discussion? Forum!


Ido.

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Back to buisness

Hey, people.
I'm back home and ready to post some new material.
Today I am going to share some Swedish Bars (Stall Bars) work I am using.
The swedish bars are one of the best training tools for someone interested in bodyweight strength and conditioning. I use it heavily in my own training, for strengthening, stretching, prehab and a lot more. I can write volumes on how to use this essential training instrument.

The Swedish Bars Front Support



This is a basic exercise used in gymanstics as a basic body tension preparatory drill. I have heard that in some ex-USSR countries kids 6-7 years old are required to stay for 3 min in this position...
Stand on the lower bar of a swedish ladder. Grab the bar at around your waist height with a pronated grip (thumbs pointing in, later on in more advanced stages it can be done with a supinated grip also) and support yourself on top of your hands.
Make sure your shoulders are pushed down, and activate your butt and abs. Slowly take one foot and point it down. Add the other foot - for the complete support. (your whole body is supported on your hands)
The tension in the muscles around your armpit is the secret here - upper back, rear delts and triceps join to create a lock of tenstion, and though, helping support your body, even though the body is not on top of the supporting point (hands) - which is excatly the point.

The Swedish Bars Back Support



The back support is a harder exercise than the front one.
Step on the lower bars of the swedish ladder with your back to the bars.
Grab the bars at about waist high with a supinated (thumbs out) grip.
Make sure you 'hollow' your upper back a bit by rounding the shoulder forward and putting a small curvature into your upper back.
Extend one leg down, contract your butt and abs, push down with your shoulders and join the other leg to complete the position.
This exercise, at first, will seem impossbile to some. Keep playing with the positioning, go over the details again and correct your body alignment. With practice, you will get it, I assure you.


Both support positions can be performed with some help from a partner - glueing you to the bars, first with a lot of help and later on, once you learn how to create the needed body tension - a two fingers assistance only. You can also use an elastic band to keep yourself glued to the bars, if no partner is available. Work at it, devote some time to these basic support positions, and you will see improvement in many other areas of your physical development.
Especialy helpful is the front support to the front lever position, as well as the back support and the maltese/planche positions.
The exercises should be performed for 5-30 sec holds, once it is easy to work with 30 sec sets, you are ready to graduate to more advanced exercises.

Workout - beginner

Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Equilibre
B1. Handstand Body Line Wall Drill X 10-20 sec X 3 sets / 45-60 sec of rest

Floreio
C1. CSF X 75 sec / 5 sets / 90 sec rest (Add any skills you have aquired that can combine into the CFS)

Conditioning
D1. Swedish Bars Front Support (partner help) 10 sec
D2. Swedish Bars Back Support (partner help) 10 sec
Repeat D1, D2 for a total of 5 sets, resting 45-90 sec between exercises

Prehab
E1. Shoulder ROM and Stabilization routine X 1 set
E2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
F1. Elastic Band Dislocations (from Scapula mobilization routine) for an extra 2 sets of 20 reps / rest 60 sec, keep it low intensity and dont push it too far

Workout of the day - Intermidiate
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Equilibre
B1. Handstand Body Line Wall Drill X 20-30 sec X 3 sets / 45-60 sec of rest

Floreio
C1. CSF X 75 sec / 5 sets / 90 sec rest (Add any skills you have aquired that can combine into the CFS)

Conditioning
D1. Swedish Bars Front Support (slight partner help) 10-20 sec
D2. Swedish Bars Back Support (slight partner help) 10-20 sec
Repeat D1, D2 for a total of 5 sets, resting 45-90 sec between exercises

Prehab
E1. Shoulder ROM and Stabilization routine X 1 set
E2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
F1. Elastic Band Dislocations (from Scapula mobilization routine) for an extra 2 sets of 20 reps / rest 60 sec, keep it low intensity and dont push it too far

Workout of the day - Advanced
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Equilibre
B1. Handstand Body Line Wall Drill X 35 sec
B2. Handstand Straighten Into Line X 50 sec total work
Complete 2 cycles of B1-B2, resting 60 sec between exercises

Floreio
C1. CSF X 75 sec / 5 sets / 90 sec rest (Add any skills you have aquired that can combine into the CFS)

Conditioning
D1. Swedish Bars Front Support 10-30 sec
D2. Swedish Bars Back Support 10-30 sec
Repeat D1, D2 for a total of 5 sets, resting 45-90 sec between exercises

Prehab
E1. Shoulder ROM and Stabilization routine X 1 set
E2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
F1. Elastic Band Dislocations (from Scapula mobilization routine) for an extra 2 sets of 20 reps / rest 60 sec, keep it low intensity and dont push it too far



Good to be back! Later this week - the launch of the new FloreioArt.com website! Stay tuned.
Join us at the forum for discussion - www.forum.idoportal.com

See you soon,

Ido.

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