Wednesday, July 29, 2009

Scapula mobilization and sequences

Scapula Mobilization Routine



This is a routine I desgined, after realizing the importance of Scapula mobility in improving shoulder health, flexibility and strength. If you are interested in one or all of these aspects, you should start to take better care of your scapula - mobilizing it in various directions, rotating it and using its various functions. This is only part of the picture when it comes to scapula and shoulder health, mobility and strength. More pieces of the puzzle around the corner.

The first exercise in the routine is The Scapula Push Up.
From a push up position, sink down, pulling your scapulas together and taking your chest towards the floor, without bending your elbows. From this position, elevate the upper body back up, while pushing the scapulas apart and rounding the upper back. You can add resistance by many forms, one of them is to hold an elastic band in each hand, wrap it around your upper back and perform the exercise, stretching the band while you are performing it.

The second exercise is the Overhead Straight Arm Pull Down.
It is a very simple exercise - from the hands up, shrugged shoulders position (handstand position) and while holding an elastic band, pull your arms down to your sides, until reaching shoulder height and while depressing the Scaupla and chambering the Humerus head (the end of the upper arm inserting into your shoulder capsule) into position.

The third exercise is The Whippet.
This is an old school exercise that is a staple in shoulder mobility and flexibility promotion. Hold an elastic band in both hands, wrapped around your upper back. Straighten your arms to the sides. From this position, bring the scapulas together and at the same time draw your hands closer behind your back, making sure to maintain an externally rotated upper arm position.
Hold the stretched position for the desired amount of time, and bring your hands back forward, passing the body line and bringing them closer together in the front, while driving the scapulas out as much as you can and widening your upper back.
Repeat for reps.

The fourth exercise is the Shoulder Dislocations with an elastic band.
From the hands above your head position with shrugged shoulders and while holding a suitable elastic band, rotate both arms backwards, while depressing the arms down in the shoulder sockets and maintaining an externally rotated upper arm. Rotate back up while elevating the arms in the shoulder capsule and reach a shrugged shoulders arms over head position.
I find little benefit in completing the front half of the circle, it is a waste of time- Perform only the the mentioned ROM.

Reps/Sets
One routine will consist of:
1. Scapula Push Ups X 10 reps / slow and controlled, pause at both ends
2. Overhead Straight Arm Pull Down X 10 reps / slow and controlled, pause at both ends
3. The Whippet X 10 reps / slow and controlled, pause at both ends
4. Shoulder Dislocations X 10 reps / Slow and controlled

In warm up I usualy use 1 run through the routine only, in Prehab/rehab blocks I will go as high as 5 run throughs.


New Sequence - Au Cortado Into Back Bridge



The easiest variation will be to perform a Half Au, hold momentarily, return to Squat and then go into the rotation entry into low bridge - as deep as your current level allows you, hold, and go back to the squat. Repeat to the other side.



The intermidiate variation will be to execute a full Au Cortado, land back into the Squat and then go through a complete Rotation Into Low Bridge, finishing in Squat again. Repeat on the other side and continue.



The advanced variation will be an Au Cortado Press, lower slowly into the Squat and then Rotation Into One Arm Low Bridge and back to Squat. Repeat to the other side.


Floreio Workout of the Day - Beginner

Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Horse Walk from Locomotion Conditioning Routine X 20 meters
A4. Duck Walk from Locomotion Conditioning Routine X 20 meters
A5. Ostrich Walk from Locomotion Conditioning Routine X 20 meters
A6. Scapula Mobilization Routine X 1 set

Rest 90 sec

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

Rest 90 sec

Sequence Work
C1. Half Au Cortado And Entry Rotation Into Low Bridge
Perform 3 sets of 10,8,6 reps / 60 sec of rest
D1. Role Into QDR sequence
Perform 3 sets of 10,8,6 reps / 60 sec of rest

Rest 90 sec

Finisher
E1. High Bridge Static Hold 30,25,20 sec
E2. Gatherings Beginner Variations X 12,10,8 reps
Rest 45 sec between E1 and E2, complete 3 sets with the reps/time mentioned above

Prehab
F1. Shoulder ROM and Stabilization routine X 2 subsequent sets, no rest


Floreio Workout of the Day - Intermidiate

Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Horse Walk from Locomotion Conditioning Routine X 20 meters
A4. Duck Walk from Locomotion Conditioning Routine X 20 meters
A5. Ostrich Walk from Locomotion Conditioning Routine X 20 meters
A6. Scapula Mobilization Routine X 1 set

Rest 90 sec

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

Rest 90 sec

Sequence Work
C1. Au Cortado And Rotation Into Low Bridge
Perform 3 sets of 10,8,8 reps / 60 sec of rest
D1. Role Into QDR sequence
Perform 3 sets of 10,8,8 reps / 60 sec of rest

Rest 90 sec

Finisher
E1. Rotations into High Bridge X 12,10,8 reps
E2. Gatherings Intermidiate Variations X 12,10,8 reps
Rest 45 sec between E1 and E2, complete 3 sets with the reps mentioned above

Prehab
F1. Shoulder ROM and Stabilization routine X 2 subsequent sets, no rest



Floreio Workout of the Day - Advanced
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Horse Walk from Locomotion Conditioning Routine X 20 meters
A4. Duck Walk from Locomotion Conditioning Routine X 20 meters
A5. Ostrich Walk from Locomotion Conditioning Routine X 20 meters
A6. Scapula Mobilization Routine X 1 set

Rest 90 sec

Equilibre Work
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

Rest 90 sec

Sequence Work
C1. Au Cortado Press And Rotation Into One Arm Low Bridge
Perform 3 sets of 10,8,6 reps / 60 sec of rest
D1. Role Into QDR Rotational Push Ups
Perform 3 sets of 10,8,6 reps / 60 sec of rest

Rest 90 sec

Finisher
E1. Rotations into High Bridge X 12,10,8 reps
E2. Gatherings Advanced X 12,10,8 reps
Rest 45 sec between E1 and E2, complete 3 sets with the reps mentioned above

Prehab
F1. Shoulder ROM and Stabilization routine X 2 subsequent sets, no rest


Questions? Comments? Suggestions?
Use the Forum!

Monday, July 27, 2009

Sequencing Movements

In order to create and control a Floreio flow like in the original Foreio Art clip, one needs to practice and develop the following aspects in his practice:
A. Singular movements.
B. Sequences of 2 to infinte amount of movements put together.
C. Improvised sequencing practice of known movements.
D. Finaly and most difficult feat - improvised practice. (both sequencing and movement improvisation)

We are still in the beginning stages of building our flow, but bare with me. The results will be worth it, and I do hope you are having fun moving, training, balancing, mobilizing and strengthening in this non traditional and non-boring way. There is much more to exercise than push ups, pull ups and squats. Be creative, organic and... Flow.

QDR static work



We are going to dedicate the first part of the workout to statical strengthening of the QDR position.
Usualy Capoeira practitioners stop their practice at the 'legs up, support with head and hands' 3 point QDR.
This is a very limiting practice if you are after more advanced Floreio development down the road.
The reason is that most Floreio transitions, variations and flows that goes through the QDR are performed with only limited amount of fully supported three original points of contact QDR. (Head and two hands)
Instead, one will have to develop great control in the main active arm, and without the head supporting. Control of this position will allow very fast learning and implementation stage to advanced Floreio movements.
Most Capoeiristas (every one that I know but me and my students, basicly, but I dont know everyone...) will just dedicate time to learning more and more pieces of Floreio, and while doing so improving the control in the QDR in those positions, but I prefer to take a more basic and general aproach, one that allows me to control every QDR movement that I run into instantly and without wasting undue time specificly training for it - the advanced QDR developement or simply The One Handed QDR.

The progression towards the One Arm QDR is as follows:
1. 3 point support closed position QDR resting the upper knee on the non supporting elbow.
2. 3 point support closed position QDR knees in the air.
3. 3 point support open position QDR.
4. 2 point support open position QDR. (no head)
5. 1 point support + fingertips open position QDR.
6. 1 point support QDR.

Check out the clip below going through the various variation. Choose the one suitable for you. Train for time. This is not a difficult feat to achieve, (unlike the One Arm Hanstand - we will go over that in the future) just be consistent and devote the time needed for ingraining it. Also, I advice you to work the Wrist Routine super heavy and frequently if you are after this advanced variation. You can thank me later.


Sequencing Role Into Au Cortado

Today's sequencing work is going to concentrate on combining a Role with various Au Cortado variations.



The easiest variation is going to be Role Into Half Au sequence. From the squat flow cleanly into a Role, from the middle position of the Role, when your head is between your legs which are spread wide, start to sweep the second leg going out of the Role to the side (Like a normal completion of Role) and up into the Half Au Position.
Continue extending into the Half Au, stop briefly in the position and lower into a new squat.
Repeat on the other side.



The intermidiate variation is going to be Role Into Au Cortado.
The same details about the entry from the beginner variation apply, only from the Half Au Cortado flow into the other side Half and lower into a squat. Continue with the whole sequence to the other side.



The advanced variation is going to be Role Into Regretting Au. It is basicly the same as the intermidiate variation, only you are not quite completing the Au Cortado, but stopping a few inches off the ground and reversing into the side you came from. This variation requires better handstand dominance, strength, balance and some side arching control of the spine, but will reward you big time in those areas once achieved.


Floreio Static QDR and Sequence Development Workout Beginner

Warm Up
A1. 5 min Rope Jump
A2. Wrist routine X 1 set
A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set

Rest 90 sec

QDR Static Work
B1. Static QDR 10-30 sec per side / 3-5 sets / 45 sec rest

Rest 90 sec

Sequencing Movements Work
C1. Role Into Half Au / Role Into Au Cortado 12 reps / 3-5 sets / 60 sec rest
D1. Role Into QDR sequence X 12 reps / 3-5 sets / 60 sec rest

PreHab Cool Down
E1. Wrist Routine X 3 subsequent sets


Floreio Static QDR and Sequence Development Workout Intermidiate

Warm Up
A1. 5 min Rope Jump
A2. Wrist routine X 1 set
A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set

Rest 90 sec

QDR Static Work
B1. Static QDR 10-30 sec per side / 3-5 sets / 45 sec rest

Rest 90 sec

Sequencing Movements Work
C1. Role Into Au Cortado 12 reps / 3-5 sets / 60 sec rest
D1. Role Into QDR sequence X 12 reps / 3-5 sets / 60 sec rest

PreHab Cool Down
E1. Wrist Routine X 3 subsequent sets


Floreio Static QDR and Sequence Development Workout Advanced

Warm Up
A1. 5 min Rope Jump
A2. Wrist routine X 1 set
A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set

Rest 90 sec

QDR Static Work
B1. Static QDR 10-30 sec per side / 3-5 sets / 45 sec rest

Rest 90 sec

Sequencing Movements Work
C1. Role Into Regretting Au X 12 reps / 3-5 sets / 60 sec rest
D1. Role Into QDR Rotational Push Ups X 12 reps / 3-5 sets / 60 sec rest

PreHab Cool Down
E1. Wrist Routine X 3 subsequent sets

Enjoy. Keep working on your Floreio flow trouble spots - movements that you are having problems with.
Post on the forum any questions that you may have. http://forum.idoportal.com

Enjoy, and hope to see some clips of you moving, Floreio Art style!

Ido.

Saturday, July 25, 2009

Locomotion Conditioning

Today I am going to expose you to a concept I have been using in my training facility for many years - the locomotion conditioning routine.
Locomotion or walking is a basic natural pattern used in the world of nature by many creatures and in different forms. Some research into the neural patterns of locomotion in mammals has exposed the fact that it is largely stored inside the spinal cord and brain stem cells, which basicly indicates that this pattern of movement is not learned and developed, but exists inside every creature, which suggests that we merely unveil this pattern with time.
(You can have a look at: Neural Mechanisms Generating Locomotion In Mammals )
This idea has broad applications in many fields, but understanding how primal and natural this type of movement is to us, may also suggest we need to make sure we are doing what we are designed to do - locomotion.

Today's routine is going to include many different kinds of locomotion, in various challanging positions - on your hands, while squatting, crawling close to the ground, with locked knees, in a wide sumo-stance, etc...
Each movement provides a different and valuable component in the workout, from mobility to strength endurance, stabilization and more.
It is not an easy workout to follow, but will provides great benefits and will be interesting and fun to experiment with. Choose the variation suitable for you, read and understand each type of 'walk' and follow my workout guidelines or create some of your own.

Now for the different 'walks'.

Handstand Walk

I provided three levels here, but many others can be used. (I used over 30 differnet types of handstand walking in my facility over the years and rotate them from time to time)

The beginner variation is to push from a step into a short handstand hold with split legs. The split leg position will allow you to better 'feel' and adjust the balance, decrease fear of fall and control the position. Mind you, this is not gymnastics, we are using a more organic, natural position here so bending the elbows slightly, feeling the balance and having a generaly more relaxed body is advisable here. (Sometimes I will require the exact opposite) Come down from the split handstand into the same foot that pushed off, take a step with the other leg forward and push off that foot into the opposite side split handstand. Repeat while advancing forward.

The intermidiate variation is to walk on your hands, while providing Counter-Lateral-Movement (A term I use frequently, remember it) with the legs. If you have some handstand walking ability, choose this variation and make sure it is fluid, circular, light and comfortable. Eventualy it should feel as effortless as walking on your feet. Use your leg circular motion to propel you forward and push in the coorect timing your hand in the direction you are advancing to.

The Advanced variation will be a more challanging 'touch elbow to knee' with each step. It is suitable to people with more handstand control, and will require more tension and pushing off the ground to maintain balance. Mind you, this is not static balance, you shouldnt try to balance each position while walking, but instead think of the walking itself as the element to balance. Doing so will require a different aproach than static balance work, it is more about coordinating your steps than about balance - direct the position of your next step according to your current position. This is very similar to riding a bike. I often see parents teaching their child how to ride, emphesizing static balance on the bicycle. This is incorrect and produces poor results. Actualy the most important thing here is to coordinate the pumping of the pedals in the correct timing - which will results in a balanced ride.
So, actualy dynamicly balancing a movement is not very 'balance' dependant ability.


The Duck Walk

This is a great conditioning movement, used in the oldschool training of many martial arts, gymnastics, dance and other diciplines. Lately it has been neglected and replaced by more static position squatting and lunging, but it still provides different benefits to the latter. Both should be practiced.
The duck walk, in order to decrease Pattela-Femoral stress in the knee should be performed like this: (there shouldnt be any pain in the knees if performed correctly, even with people with less than optimal knee biomechanics)
From a the staggered squat sit, the back foot should be on the ball of the foot, with the butt resting on the heel, or as close to it as flexibility allows. The front foot is placed flat foot in front and is used to initiate the motion. From the front flat foot - pull yourself using the hamstrings and transition into the ball of the foot, while moving the back foot into the front and landing it in the flat foot position. Repeat on the other side and synchronize the hand motion Counter-Laterally (again this term) to provide balance.
Make sure you keep the body upright, or a bit forward - directing the movement to the direction choosen.


The Bridge Walk

Bridge walking is a great shoulder and lower back mobility and flexibility tool. It is used in gymnastics for many years in the warm up, and provides a combination of static-active and dynamic stretching to the whole spine and shoulders.

The easiest variation is not demonstrated, but includes... static bridge. From lying on your back, push up into a high back bridge and hold for time. This is a basic requirement before being able to walk in the bridge position.

The next variation is to walk in the back bridge position leading with the chest. The movment starts from the high back bridge, from there take one foot and insert it back, deep below your butt. At the same time take the same side hand and place it a bit in front of its original position. Now Push of the inserted leg and move the other hand even more forward than the first hand. Insert the second leg deeper than the first one and repeat the motion. This will result in a cycle of pushing with the legs the body into a bigger stretch each step - opening up the shoulders (should be done carefuly and with caution) and challanging the lower back.
The butt should be contracted partialy throughout this movement, use shallow breathing, and make sure you coordinate the movement - which will decrease the amount of effort used substantialy compared to a bad motor pattern.
(Mind you, this is not a Counter Lateral motion, but it can be done in a counter lateral way also, only it is much more difficult. I challange my students from time to time to do it CLateraly, you can play with it and experiment.)

A harder variation (but far from the hardest, in the future I will demonstrate much more challanging ones) is to walk backwards, leading with the knees.
The same motor patter is used, only pushing from the hands - a more difficult feat and one that opens up the front of the hips and lengthens the Ilio-psoas.

In all variations, choose medium, controllable size steps, dont rush it and rest if needed before continuing.


The Horse Walk

The Horse Walk is a great mobility tool for the groin. It is a very simple but not easy exercise.
Start in the low 5 step horse stance. (from a closed standing position, twist the heels out as far as you can - first step, from there twists the toes out -second step and repeat for 5 steps in total)
From there while maintaining an even butt to knee line (Optimaly parallel to the floor or lower) and with a turned out hips, shift the weight towards one foot, moving your body side ways and allowing the other foot to release and move forward. Repeat the same motion on the other side and move forward again.
This should be felt in the groin, as a combination of a static and dynamic stretch, and is very useful for flexibility development of the horse stance and later on the middle split.
The development of a correct and quality horse stance is the missing component of many people's stretching regimes, when the objective is the isometric middle split, as I demonstrate in this clip:



In the future I will share my special regime for Splits and lower position developement. I have yet to run into something so effective. Mind you, naturaly I am a very fast twitch and inflexible person. I had to research and experiment with many stretching and mobility routines and exercises before seeing any results. I got my splits down the first time after the age of 25 and I believe I can bring anyone to such results with my methods. Stay tuned for future releases about this.


The Lizard Walk

The Lizard Walk is a great conditioning tool using many similar muscles as the traditional push ups, but with much greater scapular mobility & stabilization, core control and mobility of the hips and groin.

The beginner variation starts in a normal high push up position. From there take both one hand and the opposite side foot forward. The leg should be bent and placed externally rotated and on the ball of the foot. From there perform a push up. If too difficult one can lower the back knee to the floor, but not the front one.
After the push up, move the opposite hand and foot forward in the same position as in the first push up but on the other side. Repeat while advancing.

The harder variation will require that you move forward close to the ground - demanding a much greater effort to hold yourself in this disadvantaged position. The arms should be bent at the elbows at all times, and special care should be taken to keep the waist close to the ground without excessive arching and raising of the butt.


The Ostrich Walk

This is a great mobility tool used to promote flexibility of the posterior chain (Calves, hams, butt and lower back) and ballisticaly stretching them. (Spare me the warnings of ballistic stretching - a complete and utter bullshit from people who has little understanding of physiolegy)
Very simply, from a stand up position lower into a pike 'toe-touch' stretch, bounce up and while doing so move one foot forward, keeping both knees firmly locked. Pull yourself using the abs into another pike stretch and when bouncing out of it, move the other foot forward. Keep advancing forward.
If possible make sure you touch your fingers to the ground. If that is easy - the full palm. If that is easy - try the hardest and very rare 'elbows to the ground'. Breath out when going into the stretch and in when bouncing out of 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

Floreio Art news:

1. A great discussion on 'improvisation as the heighest degree of practice of... Anything!' at the Forum , join us.
2. Our website is in final developmental stages. soon, soon...
3. Join the mailing list at floreioart@gmail.com and facebook us under username 'floreio art' for special anouncements.

Now go do some locomotion and let me know how it flows,
Ido.

Friday, July 24, 2009

Floreio Workout Number 5

We are growing each minute in size, momentum and strength. The Floreio Project has become an international phenomenon with hundreds of people participating, emailing and training.(hopefully...)

Visit our forum at: http://forum.idoportal.com there is already a lot of interesting content available.
Also, for the ones of you who havent joined the mailing list, please do so by emailing us at floreioart@gmail.com You will recieve anouncments, training gems, secret videos, (soon to come) and other treats.

New Material

Negativa de Angola Push Ups

The NDA is a very traditional movement, hundreds of years old, that originated in traditional Capoeira practice and nowdays in Capoeira Angola mainly.
This movement imposes great demand, in its various forms of practice, and used for endurance/strength development in a lateral position - non traditional position.
I will go over the benefits of organic, multi angle, non traditional training over the traditional stuff, but for now - just try the advanced variation if you want to feel the high demand of this movement on your body.

Technique: from a squat position, place one hand behind your heel and the other hand in front of the toes of the same foot. While you do that, straighten the opposite leg completely, and start lowering towards the temple of your head. The only thing that should touch the floor is the outer edge ('knife') side of your close foot, the other foot, your hands and the temple of your head-lightly. The elbow of the hand behind your back will not be placed under your body like in QDR, but instead, your body will be lower than your elbow - in a position called Vasamento - lower than QDR!

The beginner variation is the one using both arms to assist in this motion.



The advanced variation is using only one arm.



Take notice, nothing should touch the floor but the things I have mentioned above. This requires some mobility around the squat position, in the hip rotators and more. This movement can be difficult at first for some people, and some getting used to is in order.


Role Into QDR Sequence

This is a sequence of two movements - the Role and the QDR in its various variations.
Start in a squat. Go into a Role, and from the middle position (head between your legs) start to lower towards the QDR on the second hand. While doing so, extend the outer leg into the position. From there after a slight pause, bend the closer leg to the floor, preparing to exit into squat, and join the other leg right away, into the position.




The advanced variation includes a QDR Rotational Push Ups at the end of the Role, and a slide back into the squat, following the same principles.



Notice the quality of movement, the fluidity and control. These things are what makes this practice unique. Quality is central here. Its better to shoot for an easier variation, but perform it with control, quality and fluidity, than to do a harder one but not controled, ugly and rigid.


Floreio Workout Number 5 - Beginner

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

Rest 2 min

B1. Rotations Into Low Bridge or if you can already Rotations into High Bridge X 10 reps
(Or the Slide Into Low Bridge and Rotations Into Arch Using The Wall combination for the same number of reps)
B2. Gatherings Beginner Variations X 10 reps

Complete 3 sets of B1-B2 resting 30 seconds in squatting position in between exercises

Rest 2 min

C1. Half Au Cortado X 14 reps or Au Cortado X 10 reps
C2. Role Into QDR sequence X 10 reps

Complete 3 sets of C1-C2 resting 30 seconds while standing in between exercises

Rest 2 min

D1. NDA Lateral Push Ups side to side X 20/18/16 reps
Rest 60 seconds between sets


Floreio Workout Number 5 - Intermidiate

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

Rest 2 min

B1.Rotations into High Bridge X 10 reps
B2. Gatherings Intermidiate Variations X 10 reps

Complete 3 sets of B1-B2 resting 30 seconds in squatting position in between exercises

Rest 2 min

C1. Au Cortado X 10 reps
C2. Role Into QDR sequence X 10 reps

Complete 3 sets of C1-C2 resting 30 seconds while squating in between exercises

Rest 2 min

D1. NDA Lateral Push Ups side to side X 20 reps
Perform 3 sets resting 45 seconds between sets



Floreio Workout Number 5 - Advanced

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

Rest 2 min

B1. Rotations Into High Bridge Advanced X 10 reps
B2. Gatherings Advanced X 6 reps

Complete 3 sets of B1-B2 resting 45 seconds in between exercises

Rest 1 min

C1. Au Cortado Presses X 6 reps as slow as possible
C2. Role Into QDR Rotational Push Ups X 10 reps

Complete 3 sets of C1-C2 resting 90 sec only after C2

Rest 2 min

D1. NDA Lateral One Arm Push Ups side to side X 10/8/6/4/2 reps
Rest 60/45/30/15 seconds between sets

Enjoy the sweat. Post your observations and comments on the forum.

Looking forward to hearing some feedback,
Ido.

Wednesday, July 22, 2009

Floreio Workout Number 4

Friends,

First things first, We have a forum in action and people are posting already, go register - http://forum.idoportal.com/ Lots of material has been posted. (By me and others)


And now for buisness... This time we are going to start, after a warm up, with some Equilibre work.
Equilibre (French for balance) is the art of handbalancing. I have studied this art over the last couple of years, from three different people: two good friends - Yuval Ayalon and Yuval Oz, who studied under French Equilibre master Claude Victoria, in addition to spending a week in France in the mountains training with the master himself. You can have a look at my old blog posts about my adventures in France, if you are interested: Here, here, here and here.
We are going to do very basic handbalancing work. This is not Capoeira/floreio style handstands, and even with my Capoeira students I emphesize the need to learn the art of Equilibre in its pure form, as a crosstraining medium. Afterwards, when the base is solid, implementation work can be done into whatever field you may practice. I am a strong believer in crosstraining, as you may or not have noticed.

My students spend 50% of their handbalancing time with pointed toes, straight lower backs and looking at the floor in an effort to reach optimal technique and control, and 50% of their time implementing such work into their Floreio work - Head out, more relaxed bodies, different use of the feet, etc. If you are a Yoga practitioner and would like to take your handbalancing to the next level, I advice you to do the same. We are going to take the same proven aproach here in our Floreio trainings.

Handstand Body Line Wall Drill



This drill is the most efficient use of your time at the start. Without too much explaining and detail, if you perform the drill correctly - you will be able to stay in Handstand, wrists VERY close to the wall (10 cm tops), if the line is not perfect, you wont be able to reach such a close position to the wall, and though, you get a self corrective practice.
Basicly, stand with your back to a wall/stall bar. Put one leg after the other behind you and climb the wall slowly while moving the hands closer and closer to the wall. Try to reach the closest position you can to the wall, while flattening your lower back, extending your shoulders completely and contracting butt, abs and inner thighs. This will be extremely difficult for the ones of you with closed shoulders. Solving that problem is a big issue we will discuss in the future.
Hold for X amount of sec. Climb down.
Rest and repeat for the desired number of sets.

Handstand Straighten Into Line Drill



This drill is a bit more advanced and should be used by practitioners with some free balancing handstand ability.
It will help you once again reach a better handstand line - slowly and while balancing on two hands.
Kick into a handstand against the wall, with a bit of bent knees.
Realign your upper body in preparation for the handstand, if done correctly, you will feel the feet pressing very light on the wall. (They are light? Lighter!)
From there, while holding tension in butt, abs and inner thighs, straighten into the most straight handstand you can achieve with your current body build, shoulder flexibility, etc... (it may not be very straight right now, but aspire to the best body position. Film yourself!)
Hold for time and come down. Repeat for the desired amount of sets.
The handstand line is a life time project. Try to go for the best line you can achieve TODAY. With time, and correct Floreio mobility work it will improve.

Role



Role is a very simple looking fluid motion. Beware of those simple motions! They always contain movement quality, control, fluidity and other traits that are more difficult to duplicate than pure strength, flexibility, etc...
The Role starts at the squat. From there shift the weight towards one foot, place you hand beside that foot and open the opposite leg to the side, slide into a wide, low sweeping motion, putting most of your weight on your hands, and finish back in the squat on the other side. Before closing into the squat there is another 'open and close' of the outer leg - like in the start.
Watch the clip. 10 times. 20. Try to see the dynamics, movement quality, ingrain the motion in your mind, and practice. Alot.
This movement will be central in further Floreio development, as it allows to gather momentum into other movements, move from point A to B and more. Alsoit just has a beautiful sweeping dynamics to it.

Gatherings

Gatherings (this is a military term in Hebrew I use to describe various forces/troops comming together to one point on the map) are somewhat of a basic strength or strength endurance exercise with some lower back, shoulder and triceps components to it.
The Gatherings Beginner variations are:
1. From a squat, go into a frog stand, lower with control towards your head and come back for reps.
2. Exactly like number 1 only when you reach with the head to the floor, extand into headstand.
This will strengthen you and prepare you for the intermidiate variations. Practice it.



The Gatherings - Intermidiate Variations are:
1. Stage A - From a headstand, bend knees and take your heels towards you butt. Stage B - bring knees into your chest. Stage C - Bring feet to touch the floor. Reverse the order and repeat for reps.
2. The same like 1 only with straight legs the whole way. This is called Reverse Leg Lifts in Gymnastics circles. Very good antagonist work for high bridging - lower back gets a good stretch with each rep in a dynamic fashion similar to the counter stretch in Rotations Into High Bridge.



The Gatherings Advanced is:
From a headstand complete the downward phase of Gatherings-Intermidiate variation 2 and from there, using the momentum created by the lifting legs, extand into a handstand. Come back down to head stand and repeat for reps. Of course you will need good freestanding Handstand ability to use this excelent exercise. Another good reason to work on your Equilibre skills.




Floreio Workout Number 4 - 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
A5. The assisted stretching part of the Shoulder ROM and Stabilization routine only (no rotator cuff work at the start) for 1 more subsequent set

Rest 2 min

B1. Handstand Body Line Wall Drill X 10 sec X 5 sets / 45-60 sec of rest

Rest 3 min

C1. Gatherings Beginner Variations
C2. Rotations Into Low Bridge (Or the Slide Into Low Bridge and Rotations Into Arch Using The Wall combination for the same number of reps, each exercise, indicated below for the rotations)
C3. QDR Rotational Push Ups

Perform 10,8,6,4,2 reps per exercise, rest after C3 only for 75,60,45,30 second accordingly

Rest 2 min

D1. 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!


Floreio Workout Number 4 - 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
A5. The assisted stretching part of the Shoulder ROM and Stabilization routine only (no rotator cuff work at the start) for 1 more subsequent set

Rest 2 min

B1. Handstand Body Line Wall Drill X 20 sec X 4 sets / 45-60 sec of rest

Rest 2 min

C1. Handstand Straighten Into Line X 30 sec of total work X 2 sets / 90 sec (try to implement the body line achived in B1 here)

Rest 3 min

C1. Gatherings Intermidiate Variations
C2. Rotations Into Low Bridge
C3. QDR Rotational Push Ups

Perform 10,8,6,6,6 reps per exercise, rest after C3 for 60,60,45,45 second accordingly

D1. Role work, right-left-left-right-left, etc.. (In Random) as little rest as you can for 5 minutes straight. Flow around the floor.

Floreio Workout Number 4 - 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
A5. The assisted stretching part of the Shoulder ROM and Stabilization routine only (no rotator cuff work at the start) for 1 more subsequent set

Rest 2 min

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

Rest 2 min

C1. Handstand Straighten Into Line X 45 sec of total work X 3 sets / 90 sec (try to implement the body line achived in B1 here)

Rest 3 min
C1. Gatherings Advanced
C2. Rotations Into Low Bridge Advanced
C3. QDR Rotational Push Ups Advanced

Perform 5 sets of 10 reps per exercise, rest after C3 for 45-90 seconds

D1. Role work + other Floreio movements you have down for 1 minute straight. Flow around the floor. Improvisation exercise.
Rest for 1 min and complete 3 total sets

FLOREIO NEWS

1. Facebook us at user name 'Floreio Art'
2. A website is under construction, soon the blog will be a part of a bigger website - articles, videos, forum, etc..
3. Tomorrow, combination Floreio flows. Using our movements in sequences. Stay alert!
4. Some more important mobility work will be shared.
5. More surprises...

IdoP.

Tuesday, July 21, 2009

Floreio Workout Number 3

Today, no new movements. (But tomorrow... mmmmm... Lets just say - come back...)
We are going to do a lot of Prehab this time, making sure we prepare our bodies and joints the best that we can for future workloads.

Floreio Workout Number 3 - Beginners, Intermidiates and Advanced

A1 Jump Rope 3 Min
A2 Ido's Squat Clinic Routine X 1 set
A3 Shoulder ROM and Stabilization routine X 1 set
A4 Wrists Routine X 1 set (For info - read Preparations For Our Daily Training post)

Repeat for a total of 3 subsequent sets - no rest

Dont neglect your hips, wrists and shoulders preparation, they will be heavily used tomorrow.

Floreio News:
We have a new forum setup - go register at: http://forum.idoportal.com Looking forward to hear your opinions, questions, observations.

Ido.

Monday, July 20, 2009

Floreio Workout number 2

Floreio fans, the Floreio Art project is growing bigger and bigger by the minute. I am completely shocked by the response so far, with hundreds of subscribers, emails, comments and people flowing on the ground. This is world wide response - USA, Europe, Asia, Middle East, Australia and Africa. (Yes, even Africa...) This is also multi - diciplinary interst - I get letters from ordinary people, crossfitters, capoeiristas, martial artists, dancers, breakdancers, weightlifters, yogis and more.
The response only makes me want to put out more material for you all, and today we are going to explore some new movement possibilities and increase the size of our arsenal.

AU CORTADO

Au is one of the most basic Floreio movements, and it is maybe the most ancient acrobatic skill in our history - the Cartwheel.
Au Cortado ('Cut-up Cartwheel') is a variation on the basic cartwheel, and there are many many other variations you will get exposed to later on.
The Au Cortado can be broken up into two symetrical, equal halfs - the Half Au Cortado.



Beginners to Floreio practice need to get exposed to this position first and practice it often, creating a new neural pattern in their brains.
From the Squat position push up into the Half Au Cortado, pause for a moment and push off the leg on the ground into a small hop - to feel the weight shift into your hands. The arms can be kept bent a bit, this is not gymnastics, people, we want to keep this natural expression also also use the body in a natural, flowing way.
Dont look at the ground. Try to feel the weight on your hands.
Breath out when lifting into the position, flow back to squat and repeat on the other side.


After enough practice with the Half Au Cortado, and if comfortable on your hands, you can try the full Au Cortado. Basicly, starting in the Half Au Cortado, push off the leg that is on the floor and transition to another Half Au Cortado on the other side. The more comfortable you are on your hands, the higher you can transition between the two halfs, but a low transition can be done when starting out. The objective is to do it smoothly, without holding your breath and to reach the floor without making any noise, transitioning into the Squat. The next rep can be performed to the same side for a desired number of reps before you change direction, or right and left, alternating sides.




A more advanced variation, used to build strength, control, balance and stabilization in your Floreio practice is the Au Cortado Presses.
Basicly, after being able to complete a lot of reps of the normal Au Cortado and with smoothness that signals one does not use a big jump into the motion, you can try this advanced variation.
In the Au Cortado Presses one completes the full Au Cortado, only using no momentum at all, and in slow motion. Restricting momentum is a trick used in many movement systems to increase tension and strength demands.
Start out with a big bend in your elbows, while taking the head forward towards the headstand position. This will allow you to complete the press a lot easier. After a while straighten your elbows more until you reach an almost locked out elbow position, but dont lock it completely. Again, this is not gymnstics, we want to maintain that 'organic', natural feel to our Floreio movements.



ROTATIONS INTO HIGH BRIDGE


As I have written before, in Floreio practice there is use of both low and high back bridges. Today we will practice Rotations Into High Bridge, to create a different challange for our body.
If you cannot complete the Rotations Into Low Bridge Beginner variation - go back and practice that first. The Rotations Into Low Bridge are a prerequesite for the High Bridge variations. An addition of normal high back bridge work from a lying position on your back - like in yoga will prove useful when combined here with the Rotations Into Low Bridge work.
Start in the squat, and place your hand behind you, finger pointing back. Using the same details of the Rotations Into Low Bridge from the first floreio workout post, only remaining on full flat feet the whole time, rotate into high arched back bridge.
Make sure the hand smoothly rotates on the point on the side base of the palm, as shown before, keep the elbow as bent as you need it to be, fingers sliding around the axis point on the palm base until pointed towards the feet when in the full back bridge.
The hand should be placed in line with the same side's foot, but play with the distance from it, until you find the correct placement. It depands on the amount of low back and shoulder flexibility and your tools to fight against those problems are bending your elbows enough (will help to a certain degree only) and... practicing more.



An Advanced variation is also presented, to keep everyone happy. It is the Rotations Into High Bridge Advanced. Again, you will 'handicap' yourself to one arm use only, go into the back bridge using only the first arm, reach for your ankle from around your body, grab it, and come back to the squat. Repeat on the other side for reps.





Floreio Workout Number 2 - Beginners and Intermidiates

A1 5 min of total body joint mobility (If clueless about this - educate yourself! Youtube is a great friend)
B1 Shoulder ROM and Stabilization routine X 2 sets / no rest
C1 Ido's Squat Clinic Routine X 1 set

D1 Slide Into Low Bridge X 5 reps of 5 seconds holds in position (each rep)
D2 Rotations Into Arch Using The Wall X 10 reps

or

D1 Rotations Into Low Bridge X 10 reps

D3 High Bridge hold - total time 30 sec (you can break this up into a couple of subsequent attempts, but dont continue to the next exercise until 30 seconds have been completed)

or

D3 Rotations into High Bridge X 10 reps

D4 Half Au Cortado X 14 reps
or
D4 Au Cortado X 10 reps
D5 QDR Rotational Push Ups -Beginner variation X 10 reps

Complete the whole D1-D5 circuit 3 times, without resting between exercises, but resting 90 seconds after the complete circuit.



Floreio Workout Number 2 - Advanced

A1 5 min of total body joint mobility (If clueless about this - educate yourself! Youtube is a great friend)
B1 Shoulder ROM and Stabilization routine X 2 sets / no rest
C1 Ido's Squat Clinic Routine X 1 set

D1 Rotations Into Low Bridge X 10 reps / 1 set
E1 Rotations Into High Bridge X 10 reps / 1 set

F1 Rotations Into Low Bridge Advanced X 10 reps
F2 Au Cortado / Au Cortado Presses X 10 reps
F3 Rotations Into High Bridge Advanced X 10 reps
F4 QDR Rotational Push Ups -Advanced variation X 10 reps

Complete the whole F1-F4 circuit 3 times, without resting between exercises, but resting 75 seconds after the complete circuit.

Flow away and enjoy,
Ido.


Sunday, July 19, 2009

Floreio workout number 1

Friends, finally, we are ready to start some Floreio work with our workout number one.
First I will go through the various new routines and exercises we are going to use today and then I'll outline the workout structure.
Please go over the details carefuly, watch the video clips and examine the details before you post a question on the comments section.

Breathing instruction - in most cases, if not mentioned otherwise, breath out completely when going into position in case of a stretch, or breath out partialy if it is a strength and balance move.
Breath in when going back to neutral position.
Notice the nature of the movement, if the abdomen or chest is being pressurized by the movement - breath out.
Breathing is performed using nose and mouth, starting with the nose for breathing in and allowing mouth to join the effort when in need.
All of this is very basic, natural and common sense, I will go into more breathing techniques in the future, right now just make sure you are not holding your breath and creating a small 'oxygen debt' that later on will make you work much harder to repay.


IDO'S SQUAT CLINIC ROUTINE



This is a small sequence of movements used in my training facility to open up the hips and rehab the low squat position.
The squat position - an ancient, primal pattern in humans, still exists in many traditional societies that were not 'spoiled' by the use of the modern chair.



It is an essential component to Floreio work and we will dedicate a lot of effort and work to improve it, feel more comfortable while squatting, transitioning in and out of it, (In many ways not only the traditional 'squat down - come back up' used in traditional exercise systems) and moving while in the position itself.

The first exercise is the Soleus Dynamic Squat Stretch.
Grab a hold of an object about waist high and squat down while grabbing it. Drive your knees forward towards the wall while keeping your heels glued to the ground, extend back and repeat.
This is an exclenet specific strech for squatting and it addresses a very common weak link - the ankle limiting flexibility.

Perform 10 reps and hold the knees forward stretched position of the final rep for 10 sec.

The next exercise is Hip Rotations On All Fours and it is performed supported on hands and feet - facing the cieling with the butt in the air while fully rotating the hips from external to internal rotation - one at a time.
First rotate your right hip out completely, while pivoting on the ball of your feet. Try to lead the motion from your heel and to point it to the cieling in the end position. From there rotate on the toes back and into a complete internal rotation until the knee touches the floor next to the other foot. Come back to neutral and repeat with the other leg.
If discomfort is felt on the inside/outside of the knee (a sign of unprepared knees - can be due to lack of strength/flexiblity/joint preparation, more on how to resolve such issues in future articles ) just use your arms and your other leg to support most of the weight and perform the motion in the range of motion that is pain free.

Perform 10 reps, (5 per leg) and try to increase ROM as you go.

The next one is the Squat Hip Rotations.
This exercise is more difficult than the last one due to more bodyweight placed on top of the mobile joint and a more challanging position - posturally.
Start in a squat on the heels. First externally rotate the right hip out, while shifing the foot from a center foot position to the outer 'knife' side of the foot. Pause momentarily and come back to neutral. From there internally rotate the hip until the knee touches the ground next to your opposite foot. Pause for a sec and repeat with the other leg.
Read the instructions for pain management in the last exercise paragraph.

Perform 10 reps alternating right and left.

The next exercise in the routine is the Toes Stretch.
It is very basic position in many martial arts, yoga practices, etc...
Basicly start on your knees and feet, curl your toes back and sit on them, lowering your butt as close to your heels as possible, without allowing the heels to drift apart.

Hold the stretch for 30-60 seconds, while trying to deepen it with each breath out.

The next exercise is the Dynamic Toes Stretch.
From the Toes Stretch position, place either the tips of your fingers or your full palm (depending on flexibility) on the ground next to you.
From there and while making sure you are not lifting your fingers, drive the heels back towards the ground while lifting the knees up and back. Come back to the toes stretch while again making sure you are not breaking fingers contact.
At first this will seem impossible to some. You can use something to elevate your fingers off the ground at start. (maybe two equally thick books - one at each side)

Perform 10 reps.

The next exercise is the Static Squat Position.
Just go to your new, deepest squat, on your heels and hold.

Hold for 30-60 seconds.

The last exercise in the routine is a normal Dynamic Squats, using your 'new and improved squat position'.
While supporting heavy weights on one's back it is essential to keep the natural curvature of the spine when squatting, but here we do not require this restriction. (Although, as you can see in my clip, it wouldnt hurt to go for that as a bonus during warm up)
In traditional cultures the squat is rarely performed using an upright posture, due to the high demand of various muscle groups to maintain that posture, and though a very non-economic way to perform it.

Perform 10-20 repetitions, go as low as you can, without any pain or discomfort.

QDR ROTATIONAL PUSH UPS - BEGINNER



This is an exercise using the QDR pose. If you havent already, please go to the link below, download and read my QDR article. Before starting out one should know the details of the position and practice it to some extent. If problems arise later on in flows using the QDR (and it will happen in most cases) always come back to the basic QDR practice and the details in this article.

QDR Article

This simple flow will start in the squat position. Place your hands forward and just a bit wider than shoulder width, knees outside of the elbows and balance your weight between you hands and feet.
Lower down as presented into one of the variations, while slowly rotating the knee inside the elbow on the active side. Come back into neutral and repeat with the other side.
Synchronize breath and motion, keep it flowing, start very slowly and notice the details.
Repeat for the desired number of reps.


QDR ROTATIONAL PUSH UPS - INTERMIDIATE AND ADVANCED



Choose one of the variations, repeat the same details going into and out of position as in the beginners variation.
In the first variation - just go in and out of QDR without putting your head down.
In the second variation - add a small rotation of the fixed QDR body position around the supporting elbow. Slide the head towards your hand and back while rotating.
In the third variation add a touch to the ground behind you on the ball of your feet only at the end of the body rotation.
In the fourth and final variation bend your knee and curl your leg under your butt while shifting back. Keep it smooth and breath. The head should pop in between the hands and return back while doing this version. Also, try to reach the ground behind you when in the Low Bridge One Legged position at a point in front and between your hands - creating a triangle between those three points of contact.

Repeat for the desired number of reps.



ROTATIONS INTO LOW BRIDGE - BEGINNER



In Floreio we will be using two back bridge positions - the classical 'high bridge' or 'gymnastics bridge' and the Low Bridge.
Each one mobilizes different parts of the body, and they are very complementary exercises.
The low bridge is the best to start out with, especialy for folks who started their bridge practice later in life. It will place more demand on your toes and quads as opposed to lower back and shoulders in the higher bridge.
If you are limited by injury, the two bridge variations will allow you to work around the problem , sometimes.

First we will learn the Low Bridge Slide.
Lie on your back. Bend your knees while sliding the feet back as close as possible towards the butt. Take your hands backwards and place them at the sides of your head with flexed wrists.
Slide your whole body forward, while shifting into the balls of your feet and taking the knees forward. Use your hands to initiate this slide.
When you reach the position - knees close to the floor, contract your butt and lift up into the low bridge. Hold for 5-10 seconds. Come back to the floor reversing the sequence described above.
Repeat for the desired number of reps.

After the Slide we will learn the Rotations Into Arch - Using The Wall.
Stand with your back to a wall, in the distance of twice the size of your foot.
Place one hand backwards, shoulder rotated in and fingers pointing up. Shift some weight towards the hand.
Slowly, from the side start to rotate into and arch, trying to look at the wall at all times. The rotation needs to happen on the lower base side of your palm (opposite to the thumb) while lifting the rest of your palm off the wall until you reach the middle arched position. Also externally rotating the shoulder while going into the arch is essential.
When you aproach the complete arch, place the other hand on the wall mimicking the Low Bridge hands position. The fingers need to point at the ground while in the middle position.
Slowly shift the weight to the second hand and start rotating out (on the same spot at your palm)
while internally rotating the shoulder and with lifter palm beside the point at the base of your palm.
When you reach the first position, only on the opposite side, push off the wall.
Place the last hand to touch the wall back into it and repeat the rotation into arch on the other side.
Repeat for the desired number of reps.

If you are feeling confident you can advance into the full Rotations Into Low Bridge.
Repeating the same details as in the wall variation, start in a squat position, place one hand behind you in line with the same side foot and rotate into the low bridge, while:
1. Shifting weight into the balls of your feet.
2. Fully rotating the shoulders.
3. Rotating on the spot showen on the base of the palm.
4. Contracting your butt partially. (50% is enough)
Keep it smooth and sinchronize breath pattern with movement.

ROTATIONS INTO LOW BRIDGE - ADVANCED



The advanced version is basicly 'handicapping' yourself to the use of one arm only. It requires balance and precision but pays off later on.
Start out exactly like in the beginner version of the exercise, rotate into the low bridge but instead of placing the second hand next to the first one, continue until it is glued to the side of your body. Come back with the hand and push out into the squat. Repeat on the other side and perform the desired number of reps. Read and reread the beginner section details. The answer to your question is probobly there.


How to read the workout description

When possible, I use Charles Poliquin's system for logging workouts.
The order is A,B,C, etc... When there are more than one exercises/routines per letter like
A1, A2, A3 - rotate through them one after the other and start over at the first for the noted number of sets.


FLOREIO WORKOUT NUMBER 1 - BEGINNER

A1 Perform 5 min of jump rope
B1 Shoulder ROM and Stabilization routine X 1 set
C1 Ido's Squat Clinic Routine X 1 set

D1 Slide Into Low Bridge X 5 reps of 5 seconds holds in position (each rep)
D2 Rotations Into Arch Using The Wall X 10 reps
D3 QDR Rotational Push Ups -Beginner variation 10 reps
Repeat D1-3 for 3 total sets

FLOREIO WORKOUT NUMBER 1 - INTERMIDIATE

A1 Perform 5 min of jump rope
B1 Shoulder ROM and Stabilization routine X 1 set
C1 Ido's Squat Clinic Routine X 1 set

D1 Rotations Into Low Bridge X 10 reps
D2 QDR Rotational Push Ups -Beginner variation (Lift both feet off the floor) 10 reps
Repeat D1-2 for 3 total sets

FLOREIO WORKOUT NUMBER 1 - ADVANCED

A1 Perform 5 min of jump rope
B1 Shoulder ROM and Stabilization routine X 1 set
C1 Ido's Squat Clinic Routine X 1 set

D1 Rotations Into Low Bridge Advanced X 10 reps
D2 QDR Rotational Push Ups -Advanced variation X 10 reps
Repeat D1-2 for 3 total sets

Enjoy!


Now for some Floreio news:

1. Facebook us! 'Floreio Art' is our user name.
2. Join the Floreio Art email list, send an email to floreioart@gmail.com soon some material
will be released only through the email list.
3. A website with discussion forum, articles and more features soon to be released. Stay tuned.
4. A new workout tomorrow. Check up on your email and visit us soon again.

Now flow out of here and go train! Ido.

Wednesday, July 15, 2009

Preparations for our daily training

Friends,
I have been overwhelmed with the response for the Floreio Art project. In the last 24 hours or so I have been bombered with hundreds of responses to the video.
I have constructed the mailing list and it is already in use, please make sure to join it by emailing me at floreioart@gmail.com with the subject line 'floreio'.

Now for some preparations...
Some of the movements I am about to present here will create a big demend on certain joints and muscles in your body that some of you are not used to using.
In order to make sure you do will not get hurt and further progress will be made, I advice you start PREhabbing this 'weak link' problem areas and I will provide some tools:
1. Wrists. Most people are not used to the kind of stress that Floreio and Handbalancing work can have on the wrists. I advice you to stretch and strengthen them alongside your practice in order to prevent future issues.
The tools:
A. Examine this wrists routine in the first half of this clip and practice it often: (I recommend 3-5 times a week and every day when trying to rehab a wrist injury with very low intensity)



It can be used in two ways:
1. As a warm up - first the stretching for 10-30 seconds each variation and then 10 reps of each of the dynamic moves variation one after the other without rest. Work as slowly as possible.
2. As a prehab tool at the end of your session for 10 reps each X 3 sets of the whole routine.

B. Go read Coach Sommer on Wrist Pushups thanks to good friend and coach extraordine'r Christopher Sommer, great information on wrist re and prehab is available.

B. Shoulders due to their hyper mobile but not stable nature are very often a limiting factor in Floreio and Handbalancing practice. The problem is mainly not having enough ROM while also having weak stabilization around the joint. The issues are of course related. The body tries to protect its weak joint from injury and though, it limits the ROM.
'Opening up' your shoulders should be aproached as a slow and careful process. It is not something that happens over night.
I will not explain the reasoning behind the whole process, volumes have been written on the subject, I will just say this: I think one of the best tools for someone who is after more ROM and more stability is rubber band work. I have created over the years many different routines and exercises for the shoulder but here is a basic and quick routine:



I recommend doing it 2-3 times a week, again using it:
1. As a warm up tool. This is especialy for those with less than optimal ROM in the shoulder that limits them from performing the movements. Just do one 'run' through the routine.
2. As a prehab tool - perform 2-3 runs through the routine.


Last but not least, if you are not familiar with the Queda de Rinns movment:


Go read this article I wrote many years ago for the Performance Menu and start practicing your control of it:
QDR Article on the Performance Menu
It is free, thanks to good friends and amazing coaches like Robb Wolf and Greg Everett.

That is it for the preparations, for any questions you can comment on this thread.
Happy training.



Sunday, July 12, 2009

The Floreio Art




For a long time, since the creation of my 'Self Dominance' video I have been getting hundreds of emails asking me about the process of training and creating the flow presented. In the near future I intend to share through my blog the details behind the process, training tips, video clips and other useful information that will help people interested in this kind of practice achieve similar skills.





The daily posts I intend to present here will be a useful tool for fitness enthusiasts, dancers, movement artists, martial artists, Crossfitters, bodyweight trainees and of course Capoeiristas and will be completely free.


The name of the art presented in the videos above is called Floreio. For a lack of better term, I will use this word to represent what I intend to teach you. The Floreio Art.
Floreio means flower in Portuguese. and it is a sub-art of Capoeira which includes a very sophisticated form of floor flow work.
In the last 15-20 years this art has made big steps and developed a great deal, but only by a select talented individuals in the Capoeira world that showed a much higher level of Floreio work than the rest of the 99% of Capoeiristas.

I have taught Floreio work to all types of people - young children, women from all ages, (most of my trainees are women actualy) older folks who started to practice after 50, injured people, professional athletes, circus perfomers, dancers, etc, etc. Even though the demonstrations above may look like high end circus and out of reach for most people, basic and beautiful floreio work can be done by anyone and advancing into more difficult skills will occur with time.

Using this blog I will share knowledge, daily workouts, movement instruction and sequencing that will enable, for the first time, for people to learn, practice and reach amazing levels of development in this beautiful (but not only beautiful) art form.
I will try to provide material for beginners, intermidiates and advanced Floreio practitioners, I will provide insight into the training, guide you through it, help with plateus, make sure you are prehabbing problematic musclature and provide a daily template for this process.

To the best of my knowledge, this is a first and unique try to teach this amazing art of flow in its pure form. I am also not aware of anyone who has taken the instruction and teaching of this art into the levels I plan to present here, even within the Capoeira scene. I am talking about biomechanical analysis, breathing synchronisation, step by step instruction, video demos and multiple levels and degrees of dificulty.

The rewards for such practice?

Until today I have found very little in the world of movement, fitness and conditioning that aproaches floreio's rewards as a means of metabolic conditioning, joint mobility, strength endurance combined with balance, power (advanced movements include jumping into and out of various position on your hands for example) and relative strength. (The use of maximal strength both static and dynamic positions and movements through the flow - like in the 'Self Dominance' clip)

Other advantages:

1. Neverending truly chaotic and improvised practice that does not enable one to adapt completely to it. Never. The always changing joint angles, sequencing, entries and exists and the mental and physical advantage of improvised practice (The highest level of performance in ANYTHING is ... improvisation) are big factors in Floreio work.

2. The amount of different muscles in the upper, core and lower body under work during Floreio practice is just huge. The type of muscular work in Floreio is almost 100% closed kinetic chain, 'control your body or go home' - the most difficult but rewarding muscular work.

3. Floreio is a great substitute for people who are already training in other modalities: Crossfitters, fitness buffs, strength/speed oriented folks, dancers (control of the floor), martial artists, yogis and people who are interested in movement and dominance of their bodies in their environment. But, it can also become your central focus.

4. Floreio is a FUN, Big time rewarding practice, and will make you work hard without noticing it, just like any other 'tricks oriented' practice - BMX, skateboarding, rollerblading, etc. You will enjoy the experience of dominating new skills and movements and the hard work will take care of itself. Remeber riding your bike for the first time?..

5. Floreio provides amazing increases in REAL, USABLE joint mobility, range of motion, flexibility from different kinds and stability and strength to go hand in hand. It is not magic, it is just the nature of the practice. Watch the videos I present in this article and you will see what I am talking about right away. Floreio work speaks for itself, unlike other practices I do not hide behind those claims. Just watch the movement.

6. Floreio will open your mind to new possibilities of moving in space. Especialy for fitness enthusiasts, this will enable you to train your body in ways you could never achieve with the 'boxed' aproach to fitness. The reward is a much more balanced, controled body.

7. Ultimately Floreio is an art. We would treat it as one, and not only as a physical practice. Floreio in the higher levels will enable you to express yourself, communicate with others (Capoeira's use for it), move for the sake of flowing and moving and enjoying a new artistic output.

8. Floreio practice needed tools - your body& small amount of space. Nuff' said.

9. Due to many of the reasons above, Floreio work is a great tool for achieving and maintaining single digit bodyfat percentage. I carry the same amount of BF for more than 10 years now, due to consistent practice of Floreio almost daily. (Last time I got measured, by my good friend and fellow coach Scott Hagnas in Portland, Poliquin's Biosignature program could not register my BF, a couple of years before that, in a BodPod device I measured below 5% BF)



10. Floreio work brings to the table an aspect in physical training missing in most modern aproaches to fitness development - quality of movement. This is a trait that is missing from the training of most physical development enthusiasts nowdays - the beauty and the quality of their movement patterns. The best athletes - from Olifting to Soccer to Sprinters to Martial Artists will have this down naturaly - they move efficiently AND beautifuly, but less talented individuals that get into sport and fitness training get very little to zero instruction on the quality of their movement. It is mostly about efficient, healthy and correct movements that they will get guidance with, (if they are lucky) and little less.
In Floreio, due to its artistic aspect, this is very basic - quality of movement will be practiced and preached every time.



I will take you through a couple of aspects of Floreio work here:

1. Learning basic floreio templates. Movements, movement sequencing, and other aspects I developed over the years like 'Closed System Practice', (on that in future articles) special strength and conditioning and flexibility work geared for Floreio developement, prehab work and other advanced material.

2. Instruction in the creation process of new and interesting sequences and Floreio pieces glued together from the movements taught here - by you!

3. Guidance in improvisation practice, as an ultimate goal, and the ability to just 'Flow' on the ground with the use of your new abilities and knowledge.

Are you with me on this exciting journey? Email me with a subject line 'Floreio' to:

floreioart@gmail.com

And I will join you to the Floreio Art mailing list. You will get notices of new blog posts, video links, articles and special anouncements of workshops, meetings, and other content.

Join me for our first workout, sign up now,
Ido Portal.