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.
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.
494 comments:
1 – 200 of 494 Newer› Newest»very helpful things, I'm integrating them into my practice immediately.
Axé.
Jared... its only the start... Stay tuned.
So I tried out the QDR at practice today and I had a lot of success. I go the closed position no problem and messed around with other positions, one leg bent one straight, straddle etc, with varying levels of success. I ran into one problem due to my goofy long arms. When I go to post on my arm my elbow naturally wants to settle on my hip bone. I can pull my elbow higher but its a little awkward. I think its just going to take some practice and experimentation to get used to the position and how I need to adjust my body to compensate for my long arms (I am 6 feet tall and have a 6ft 5inch arm span!). Ido, have you had anyone with a similar problem?
Thanks,
Ricky
NiftyVT on the GymnasticBodies forum
Ricky,
Sure this is normal and I've seen it frequently with many people.
Experiment with various positions for the elbow, but more importantly, dont forget - it is about tension in the supporting musculature - the elbow angle should be kept constant and rigid, the ext/int rotation of the shoulder should be kept under control, etc...
Most balance issues are a weakness or a tension deficit.
Ido.
Ido,two quick questions
On shoulders,i dislocated my shoulder last year(rasteira from my mestre :P)and although it seems to annoy me sometimes,my rom is really good.Should i do your shoulder routine in hopes of rehabbing my shoulder?
On queda,i can do the basic position but i really haven't tried to do some more advanced variations.Shall i try them?
Also let me say that your idea of making floreios a part of a workout program is gonna revolutionize the whole capoeira world...So go for it!
Que nao conheci o Ido de Cordao de Ouro :P
My friend, first - I cannot read your name as it is in some kirilic languege.
Now for your questions:
1. The shoulder routine should be your bread and butter if dislocation of the shoulder (or partial one) occured in the past. Just make sure you are being careful in the stretched positions, use a very light band for those positions and take it easy, slowly going deeper and deeper into ROM.
2. Sure, why not trying the more advanced versions if you have a good control of the basics?
3. Thank you for your kind words, yes we are on the verge of a revoloution, but not only for Capoeiristas, as I bring flow into anyone that is interested in movement.
And my friend, I am not part of Cordao de Ouro, sorry.
Now the name should be readable
1)M ok nice,but i lack cables for the time being so i guess i should try to find some in order to do the workout
Sorry for the group thing,my cousin said that you are in CDO and i think that in some of your videos i saw our logo...Well no big deal
What is your group by the way?Does it have anything to do with hacasa?
I am not affiliated with any group, nor am I into groups, uniforms, national anthems, etc...
The name of my school is Hacasa. ('The Home' in a combination of hebrew and portoguese)
Thanks, I will just continue practicing and experimenting. =)
I tried the wrist routine as part of my warm-up to a gymnastic progressions session, and I found that the discomfort I normally feel in my wrist when doing planche progressions was entirely absent. This is marvelous!
The shoulder routine is also superior to the one I am used to (also using bands). Many thanks for these suggestions; I'm quite excited to read your future posts!
.pernalonga
Perna,
thanks for letting me know. It is always nice to hear people's experience with the material.
Stay tuned for more, I have so much to share.
Hi Ido,
The material that you are releasing looks very promising. I think that adding Florieo to any athletes regular workouts would be extremely beneficial and offers variety.
One question: Is it too much work for you to offer basic, intermediate and advanced exercises everyday to begin with?
Maybe just begin with a pre-requisite core of beginners foundation work where everyone needs to master strength, flexibility and co-ordination (or basic moves) first before moving on to advancing sequences/exercises/movements?
Your could create your own names for movements/exercises and then just refer to them in daily workouts according to the level as required (e.g. workout, series, exercise etc.)
This would create some resemblance of structure and you could move on to the more 'interesting' material whilst decreasing your workload due to having to repeat yourself.
I think a good example of biomechanics instruction is Scott Sonnon from Rmax. Are you familiar with him? If you aren't check out his bodyflow dvd's. He is thorough & extremely detailed with what he teaches. This is great for beginners, but it can be a little annoying to natural movers who learn movement straight away.
I tried downloading the Queda de Rins article but it seems that site has exceeded its bandwidth. Do you have an alternative link?
That's all for now, can't wait for the next blog post.
Mark
Mark, thanks for your suggestions they are excelent, and as you can see in the first floreio workout - we think similarly.
Try downloading it again, dont use any other country than the USA before checkout or it wont work.
Keep me updated and feel free to send more suggestions, I apreciate it.
Hi Ido,
First off, I'd like to say that I've been following your site for about a week and it's extremely, extremely inspiring stuff, so thank you for that.
I have a quick question regarding your shoulder prehab exercises. What should be the position of the shoulder girdle? Should you be actively trying to retract them (by activating the stabilisers in the upper back) away from the ears? I am thinking especially of the exercises where the arms are in an overhead position.
-onward
Onward,
The shoulders should be high, but unlike gymnastics high shoulder position, I am a big believer in minimal trapizius tension to achieve that goal. The sensation is trying to lift up the shoulders while also pulling them into their sockets. (paradox, but will produce the both stable and effortless position that I am after)
Hint... this little gem is worth its weight in gold. I have learned this trick from my good friend Yuval Ayalon - a circus performer who specilizes in Equilibre work.
Very difficult to implement and a delicate detail.
Ido, when I try this bit of advice, it feels as if I'm engaging my lats a little bit more. Is that along the right track?
-onward
Hi,
after this first week of workout, the first thing I noticed is improvements on a lot of things. Back pain is decreasing, shoulder mobility is increasing,etc.. But as for my wrists, first, It seems that I cant do the "back hand on the floor" part. As little weight i put on it, it still hurts. I thought that it will go with the time, but the pain keeps increasing over time and workouts without swelling. Yesterday I couldn't complete the workout by doing the QDR. I tried cold shower and anti-inflamatory but without much succes.
Should i wait for the pain to go before training again? Should I continue the wrist routine?
Thanks a lot,
Onward, I understand what you are feeling there with the lats, but that is quite the feeling of the position I am talking about, but more of the Yoga low shoulders position. Keep trying to get the shoulder up but the trapizius relaxed.
Morgan,
Let the wrists rest a bit. Apply Traumeel cream 3 times a day, and take traumeel drops/pills along with it. It is a natural homeopathic cream and pill/drops that have been heavily researched and shown great results with inflammation management.
When you feel better, start doing more of the wrist routine. Dedicate some time to prehab this problem area.
Ok, I will try this,
Thanks Ido
Thanks Ido, will do.
One more question: do you think the routines you have given so far are OK to do on a daily, or near-daily basis, alongside formal capoeira/strength/martial art/whatever type training?
They strike me more as being about precision/balance/concentration etc and in that way remind me a little of yoga. What are your thoughts on practicing the handstand, back bridges and QDR holds with this sort of frequency? They all seem to stress certain muscle groups more than others. Should counterbalance work be done alongside?
-onward
Onward, i have written about this before, yes, counter balance work should be done. For example I can stand on one arm, but I can also do a one arm chin up. I made sure some pulling ability is being developed along side my practice.
As for the prehab, in low volume it can be done daily, but in more concentrated form only up to 3 times a week.
And lastly... Flow is flow. The ultimate in every practice or even in life. So, yes, I can see the similarities to Yoga or other practices.
Ido, I have been incorporating this and your other routines into my workouts with great effectiveness. I was wondering, if you had tried something similar to the shoulder ROM for the hips, or if you use some types of yoga poses or what for hip stabilization. (Besides the locomotion and squat clinic.)
Hi Ido,
the shoulder-stabilisation-video don't runs in Germany. Is there another possibility to view it?
Best Regards
Bernd
Hi Ido,
Amazing work as usual, thank you very much.
FYI, the following article isn´t there anymore. Can I find it somewhere else?
Thanks a bunch dear master.
Best regards,
Daniel Cajiga
Do you have any preparations for triceps mobility. My triceps gets very stiff and tight which prevents me from doing exercise that involve
the triceps.
Great content ...Thanks for your excellent information, the content are quiet exciting. I will be looking forward to your next publish.
shoulder exercises - Learn the best rotator cuff exercises, information and tips to successfully complete your rotator cuff therapy naturally.
Hi Ido,
Could you please repost the shouldervideo prehab with different music? German authorities block it from playing cause of the music in it.
Best regards
Rachel
What is that band or bungee that you are using called? I would like to get one.
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إذا كان منزلك وقد غزتها الآفات، تعرف أكثر على الأرجح مدى صعوبة أن تعالج المشكلة بنفسك. وهناك العديد من الآفات مما أسفر عن مصرع المواد للاستخدام المنزلي المتاحة في السوق، ولكن هذه قد لا تكون دائماً كفاءة. أنت بحاجة إلى الاستعانة بخدمات الآفات المهنية مراقبة فريق بويز للتخلص من جميع الآفات داخل منزلك، مكتب، أو أي منشأة أخرى. الآفات تمثل مصدر إزعاج كبير في أي منزل، وأنها يمكن أن تسبب أضرار رهيبة جداً. إذا قررت أن يكون هذه الآفات القضاء بطريقة مهنية، وعن طريق العلاج الصحيح والأكثر كفاءة يمكنك الاستمتاع مطهرة تماما والآفات مجاناً الصفحة الرئيسية.
فى حال وجود حشرات بمنزلك اتصل بنا نحن شركة مكافحة حشرات
من اهم واخطر الحشرات التي تنتشر في المملكه العربيه السعوديه هي “حشره النمل الابيض” وهي من اخطر ما يكن من الحشرات حيث انها تؤثر علي البنايات والقواعد الخرسانيه للبنايات مما يجعلها مهدده بالسقوط لو تمكن منها النمل الابيض (القرضه) وتعطى شركتنا على العمل ضمان يصل حتى عشرة سنوات ويتم القضاء على حشرة النمل الابيض نهائيا وفى حالة ظهور اى اصابة مره اخرى عند العميل يتم التعامل مع الاصابة فورا وبدون اى تكاليف على العميل ….
نحن نقدم ايضا خدمة مكافحة قوارض
While the mainstream fitness media still insists that aerobic
exercise is a great way to lose weight, Turbulence Training users
know that interval training is the better way to burn body fat.
Still not convinced?
A recent study published by the North American Association for the
Study of Obesity, subjects aged 40 to 75 were instructed to do 60
minutes of aerobic exercise per day for 6 days per week for an
entire year.
Given the amount of exercise, you'd expect weight losses of 20, 30
pounds, or more, right?
Well, the surprise findings showed the average fat loss for female
subjects was only 4 pounds for the entire year, while men lost 6.6
pounds of fat over the year. That's over 300 hours of aerobic
exercise just to lose a measly 6 pounds of blubber. Not time well
spent, in my opinion.
So what's the better way? Stick with Turbulence Training, using
interval training and strength training to get better bodysculpting
results. With intervals, you'll achieve more fat burning results in
less workout time.
The next time you are out exercising, perform a session of interval
training. If you are walking or running outside, find an incline
that can challenge you for 60 seconds, then walk down for 60-120
seconds, and repeat up to 6 times.
If you walk or run on a treadmill, adjust the incline or speed to
safely increase the challenge for 60 seconds, then return to the
normal pace for 60-120 seconds, and repeat up to 6 times.
You can also use a rowing machine, bicycle or stationary bike, or
even an elliptical machine to do intervals.
But whatever you do, stay away from boring, ineffective cardio
exercise workouts and stick with Turbulence Training for your fat
burning program.
===> Fast fat loss workouts... <=====
Save time, burn fat,
Craig Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training
"I'm 25 and was seriously overweight at the start of this year. I've
been doing the TT for Fat Loss Workouts and after 5 months of
training. I've lost nearly 28lbs. I want to take this opportunity
to thank Craig for making your knowledge so accessible and your
articles and blogs that not only make us think about our
lifestyles, but encourage us to change them for better health."
Kevin Thow, Sydney, Australia
Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> Cardio is a Waste of Time for Fat Loss <=====
"Turbulence Training makes so much sense and I really enjoy the
different workouts so never get bored. From an aussie that was
looking for something other than just another weight workout
with the same old moves this has been a real eye opener for me and
I have been telling my friends just how great the TT method is."
Kelli Tomkins, Australia
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Hello everyone i am HELEN from USA i want to tell the word of a great man who help me cure my HIV I was once suffering from HIV and i spent a lot of money contacting
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in contact with this powerful Man called Dr.ovoko who cured me from
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What a miracle i never believe there is cure because my doctor tested me Herpes positive and she told me there is no cure, i’m very happy today that i’m having a free life without this sickness, i can remember some months ago when i was crying all through the night and day that i can’t get cured from this sickness, i found this herbal man email on internet when i was doing research on cure for Herpes i contacted him to found out if i can get help from this sickness, i was so surprise when he told me that he have the herbs cure to it and he sent me the herbal in less down 2-3 days i was so happy when i get someone giving me hope that he can cured me i took the herbal for just 2 weeks, when i went for test after taking the herbal i found out that i am cured i was so happy and surprise, i want to use this opportunity to inform you that there is cured to Herpes you can also contact him for his help as soon as possible so that you can get rid of this sickness once and for all you can reach him through via email: Chiefdrlucky@gmail.com or
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Am Linda Mark from USA... this is unbelievable i have be suffering for {Genital Herpes virus} how i get cure from my herpes virus with the help of Dr Afrid is a great herbalist man from Africa in Nigeria,people do say Nigeria are all scam i believe and just give a try to him after i have been scam by 4 different people in that country,i meet Dr Afrid email on website,though I went through different website I saw different testimonies about different spell casters and herbalist, I was like: 'Many people have the herpes simplex virus cure why are people still suffering from it?' I though of it, then I contact Dr Afrid via email, I didn't believe him that much,I just wanted to give him a try,he told me that he will prepare herbal cure that i will take in 2 week,so he can prepare a herbal cure on me from his temple.. after three days I started getting more stronger my blood started flowing normally i started experiencing changes all over me as the great Dr Afrid assured me that i have been cured,after some time i went to the doctor to confirmed if i have be finally healed behold it was TRUE,and kind of spell you can think of or any illness i advice you all to contact him: drafridherbalhome@gmail.com if you have hepatitis B herpes cancer Hiv/AIDS any kind of and he also do love spell,urgent cure to your disease and have a good health as he always want to be. you can call for any information his Mobil number +2349057260738.
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I don’t have much to say there are so may scammers going on online so we cant detect the real herbal medicine doctors. Thank GOD for leading me, please don’t ignore this post is real Dr Emmanuel, is a real herbal Doctor, he cured me from Herpes virus, i am living so happy and free , i was fully recovered within 4 weeks of usage of dr Emmanuel herbal medicine ,please viewers out there that have any deadly disease don't fail to contact him via his email; nativehealthclinic@gmail.com or WhatsApp/Call: +2348140073965 thanks once again to dr Emmanuel GOD bless you abundantly
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Irrespective of receiving daily oral or future injectable depot therapies, these require health care visits for medication and monitoring of safety and response. If patients are treated early enough, before a lot of immune system damage has occurred, life expectancy is close to normal, as long as they remain on successful treatment. However, when patients stop therapy, virus rebounds to high levels in most patients, sometimes associated with severe illness because i have gone through this and even an increased risk of death. The aim of “cure”is ongoing but i still do believe my government made millions of ARV drugs instead of finding a cure. for ongoing therapy and monitoring. ARV alone cannot cure HIV as among the cells that are infected are very long-living CD4 memory cells and possibly other cells that act as long-term reservoirs. HIV can hide in these cells without being detected by the body’s immune system. Therefore even when ART completely blocks subsequent rounds of infection of cells, reservoirs that have been infected before therapy initiation persist and from these reservoirs HIV rebounds if therapy is stopped. “Cure” could either mean an eradication cure, which means to completely rid the body of reservoir virus or a functional HIV cure, where HIV may remain in reservoir cells but rebound to high levels is prevented after therapy interruption.Dr Itua Herbal Medicine makes me believes there is a hope for people suffering from,Parkinson's disease,Schizophrenia,Cancer,Scoliosis,Fibromyalgia,Fluoroquinolone Toxicity
Syndrome Fibrodysplasia Ossificans Progressiva.Fatal Familial Insomnia Factor V Leiden Mutation ,Epilepsy Dupuytren's disease,Desmoplastic small-round-cell tumor Diabetes ,Coeliac disease,Creutzfeldt–Jakob disease,Cerebral Amyloid Angiopathy, Ataxia,Arthritis,Amyotrophic Lateral Sclerosis,Alzheimer's disease,Adrenocortical carcinoma.Asthma,Allergic diseases.Hiv_ Aids,Herpe ,Copd,Diabetes,Hepatitis,I read about him online how he cure Tasha and Tara so i contacted him on drituaherbalcenter@gmail.com even talked on whatsapps +2348149277967 believe me it was easy i drank his herbal medicine for two weeks and i was cured just like that isn't Dr Itua a wonder man? Yes he is! I thank him so much so i will advise if you are suffering from one of those diseases Pls do contact him he's a nice man.
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*HOW I WAS CURED OF 2YEARS HERPES WITHIN 14DAYS* GOD IS GREAT!!
I just want to say I am so happy I found you (DR IYOHA)! I was having outbreak twice a month. After time went on and left untreated they became more frequent. I searched high and low and tried everything from colloidal silver to home remedies i found on the internet. I was stressed out and felt there was no hope. Then I found DR IYOHA, I was really skeptical at first and almost didn’t want to give him a chance, mind I couldn’t live like this anymore I wanted to commit suicide. It was horrible living with herpes. So I contacted him through his email driyohasolutiontemple@yahoo.com. He told me what to do, after that he sent the herbal medication to me and instructed me on how to apply it. After 14days of complete herbal dosage he sent me, I was completely cured. Do not be deceive there is a cure for HERPES, doctors might tell you there is no cure but with DR IYOHA SOLUTION HOME you can be completely free from HERPES and all other kinds of viruses or diseases. I am so happy and grateful to him. If you are suffering from HERPES or other viruses or diseases like:
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I really don’t know how critical your condition might be but I would recommend you to contact Dr Iyoha the great herbal doctor for complete cure of your disease or virus through his email: driyohasolutiontemple@yahoo.com or call him on : +1 (407) 337-9869. God is great!!
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God bless Dr Ben for his marvelous work in my life, I was diagnosed of Herpes Virus since over a month now and I was taking my medications, I wasn't satisfied i needed to get the Herpes virus out of my system, I searched about some possible cure for Herpes i saw a comment about Dr Ben,how he cured Herpes with his herbal medicine, I contacted him and he guided me. I asked for solutions, he started the remedy for my health, he sent me the medicine through UPS SPEED POST. I took the medicine as prescribed by him and 7 days later i was cured from Herpes ,thank you for anyone that may need the medication you can contact him for your urgent cure
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