Sunday, August 23, 2009

Reverse Corta Capim and HLR

Reverse Corta Capim Rotations



It is exactly as it sounds - a Corta Capim Rotations only performed in reverse. It is a more challanging variation of the Corta Capim.

The same details as the normal version still go here:
1. The rotating foot will slide on the floor on it heel first, then the side of the foot, (knife of the foot) then the top of the foot, the inside of it and finaly back to the heel.
2. Completely extand the leg at all times during the rotation. You want to create the biggest circle possible with the rotation, there is a special tendency to shorten the arc in the back - making it easier but not complete. Dont fall into this trap.
Perfect practice makes perfect. Take it slow and work the details.

Hanging Leg Raises

This is an essential part of my training for abdomen and hip flexors strength.
The hanging leg raise should be achieved by... anyone. In my opinion it is a very natural and useful pattern of movement - pulling your legs up while hanging. Before tackling more advanced hanging feats like the Front Lever, I like to see people first perfecting this skill.
The HLR has an active flexibility component to it, making it an even more complete package than other traditional abdominal exercises.

The most basic progression I take novices through is the Swedish Bench HLR.



Installing the Swedish Bench in the proper height allows for fine tunning of the exercise intensity until the full vertical variation is possible. Keep increasing the height of the bench anchor point with time. A rep counts as a rep only when you touch the bench with your feet.

Once vertical HLRs are possible, one possibility is to concentrate on the upper half of the movement - performing 0-90 Degrees Hanging Leg Raises, starting in a hanging L-sit and going up to the bar and back.



Another challanging variation that includes an upper back component to it, along with an advanced core challangeis the One Arm Hanging Leg Raises. Very simple - hang from a pull up bar with one arm only. Lift your feet to the bar and back and repeat for reps.



Simple but not easy. If you are able to perform HLRs but not the one arm version, I suggest you concentrate on increasing the number of reps, until 5 is achieved, then add a static pause at the top, until 5 sec is possible in all 5 reps, then add weight. In addition, start to play with one arm hangs from the pull up bar - up to sets of 30-45 sec. This combination will allow you eventualy to progress to the one arm version.

Workout of the day - Beginners

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

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

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

Conditioning
D1. High Bridge Static Hold 30,25,20 sec
D2. Gatherings Beginner Variations X 12,10,8 reps
D3. Swedish Bench Hanging Leg Raises X 12,10,8 reps
Rest 45 sec between D1, D2 and D3 and complete 3 sets with the reps/time mentioned above

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

Workout of the day - Intermidiate

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

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

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

Conditioning
D1. 0-90 Hanging Leg Raises X 5 reps / 3 sets /120 sec rest

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 and complete 3 sets with the reps/time mentioned above

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

Workout of the day - Advanced

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

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

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

Conditioning
D1. One Arm Hanging Leg Raises X 5 reps per arm / 3 sets /120 sec rest

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 and complete 3 sets with the reps/time mentioned above

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


Important Notice:
I will be away for the week, traveling abroad to Russia, posts may be small, or none at all, depending on internet access and free time. I will be back in Sept 1st, please keep practicing and working on the skills.
The good news is when I will be back it will be time to launch our new website. I do hope it will make things easier for everyone, and that the great community that we have gathering around this kind of challanging but rewarding work on our bodies will grow even further. Spread the word, let me know if you need my help through the forum...

Ido.

6 comments:

Yuval Ayalon said...

NICE!!!

Ido Portal said...

Yuval,
Thanks man. Your words carry a lot of weight here..
Ido.

rickyvt said...

I will definatly give the one arm HLR a try tomorrow at practice. Have fun in Russia!
-Ricky

Justin said...

Enjoy your trip.

Iyaites (Ivan) said...

Thanks for another interesting and useful piece of knowledge !

Where will you be in Russia? Im living and training in saint-petersburg, maybe if youre around we can go and visit my gymnastics facility! =)

Jenifer said...
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