Today, back to the basics, and lots of mobility!
Floreio Basic Workout - beginner
Warm Up - Mobility
A1. 5 min jump rope
A2. Wrists Routine X 1 set
A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set
A5. Rotations Into Low Bridge X 10 reps
or
A5. Slide Into Low Bridge X 30 sec hold
A6. Rotations Into Arch Using The Wall X 10 reps
Singular Movement Polish
B1. QDR Rotational Push Ups X 14 reps / 3 sets / 60 sec rest
C1. High Bridge Hold X 35 sec
C2. Rotations Into Arch Using The Wall X 14 reps
Repeat C1-C2 for 3 sets / 60 sec rest
D1. Au Cortado X 14 reps / 3 sets / 60 sec rest
E1. Role work, right-left-left-right-left, etc.. (In Random) for 2 minutes straight / 3 sets / rest 30 sec (Yes, 30 sec!) Breath, fluid movement! This will become more respiratory than usual after a while, hold on!
Extra Mobility Cool Down
F1. Shoulder ROM and Stabilization routine
F2. Ido's Squat Clinic Routine
F3. Scapula Mobilization Routine
Repeat F1-F3 X 3 times and rest 60 seconds after F3 only
Floreio Basic Workout - intermidiate
Warm Up - Mobility
A1. 5 min jump rope
A2. Wrists Routine X 1 set
A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set
A5. Rotations Into Low Bridge X 10 reps
Singular Movement Polish
B1. QDR Rotational Push Ups X 14 reps / 3 sets / 60 sec rest
C1. Rotations into High Bridge X 14 reps / 3 sets / 60 sec rest
D1. Au Cortado X 14 reps / 3 sets / 60 sec rest
E1. Role work, right-left-left-right-left, etc.. (In Random) for 2 minutes straight / 3 sets / rest 30 sec (Yes, 30 sec!) Breath, fluid movement! This will become more respiratory than usual after a while, hold on!
Extra Mobility Cool Down
F1. Shoulder ROM and Stabilization routine
F2. Ido's Squat Clinic Routine
F3. Scapula Mobilization Routine
Repeat F1-F3 X 3 times and rest 60 seconds after F3 only
Floreio Basic Workout - advanced
Warm Up - Mobility
A1. 5 min jump rope
A2. Wrists Routine X 1 set
A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set
A5. Rotations Into Low Bridge X 10 reps
Singular Movement Polish
B1. QDR Rotational Push Ups -Advanced variation X 14 reps / 3 sets / 60 sec rest
C1. Rotations Into High Bridge Advanced X 14 reps / 3 sets / 60 sec rest
D1. Au Cortado Presses X 10 reps / 3 sets / 60 sec rest
E1. Role work, right-left-left-right-left, etc.. (In Random) as little rest as you can for 2 minutes straight / 3 sets / rest 30 sec (Yes, 30 sec!) Breath, fluid movement! This will become more respiratory than usual after a while, hold on!
Extra Mobility Cool Down
F1. Shoulder ROM and Stabilization routine
F2. Ido's Squat Clinic Routine
F3. Scapula Mobilization Routine
Repeat F1-F3 X 3 times and rest 60 seconds after F3 only
Interesting links to explore:
1. Gymnasticbodies.com Great gymnastics oriented strength and conditioning by coach Sommer
2. My good friend and fellow Capoeirista Itapua Beirmar's Youtube Channel
3. My good friend and red hot Paleo Diet nutritionist (But much more) Robb Wolf's Blog
4. Crossfit Portland website led by my good friends Scott, Rochelle and Xi Xia
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13 comments:
This stuff is just fantastic Ido. I can't say I have done much with it, other then be inspired and wanting to get into the movement thing more!
BTW: I notice you have things like 'Wrist Routine' but no links. Was this something covered in one of your earlier blogs?
Etnie,
Yes, the wrist routine is posted here:
http://idoportal.blogspot.com/2009/07/preparations-for-our-daily-training.html
Thank you for your kind words, please join us in training! Move and flow, this will make you feel like nothing else.
6 workouts in and I am feeling more connected and fluid! I look forward to training each day:)
Sweet, I will get on this one tomorrow! I think I need to run to the store and get several different bands for the Scapula Mobilization work! This has been working out great. I workout 4 days a week (do the shoulder ROM stuff everyday!) and if there is not a new workout I make my own based of what you have all ready posted. =)
Laney!
I am so glad to hear that! This is exactly the reason I am posting this material!
Keep it up!
Ricky, good job my friend. Yes, for optimal scapula mobilization you need a couple of different bands. It is cheap and is a great training tool. Buy the damn thing!
So my rotations to low bridge are going great for reps . . . high bridge is another matter. I get through about 5 before fatigue gets me and I start having problems rotating properly so I did as many as I could and finished off the set with a 20 second high bridge hold, no matter how many rotations I got through.
Great workout as usual. These workouts combined with my steady state cycle, some ring work and lots of hand balancing really work me hard!
Ricky, keep working that high bridge, it will improve in a short while. Build up the numbers from workout to workout. At least one more rep each time until you reach the designated goal.
Thanks Ido,I will definitely get it eventually! =)
Ido, great routine! How often do you recommend do it? Can this precede other fitness work or at least be done the same day? Thanks.
Rod,
as often as your work capacity allows it. 2-6 times a week.
The same answer to your second question. It all depends on your ability to recuperate from effort.
Ido, I heard from a friend (Katheryn Bruni)you were in Toronto. Sorry to have missed out. Are you coming through again anytime soon? Also, heading out to Erwan's LeCorre's MovNat workshop at the end of the month - any thoughts on what he's doing with movement?
Hey Ido, I'm so glad I found ur page! I am so looking forward to try out what u are sharing with us. I want to start a new live, I want to start to move, to live the moment, not training for something in the future, but to feel the moment right now. I try to refer this on my whole live, not to have worries about the future or bad thoughts about the past. Just to live the moment. Thanx Ido!
I'm looking for some basic training exercises. Thanks for posting this.
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