Saturday, August 01, 2009

Two New Sequences

We are going to continue to develop our two-movement sequences today. We have explored the following combinations so far:
1. Au Cortado and Rotation Into Low Bridge
2. Role and Au Cortado
3. Role and QDR Rotational Push ups

Today we will work on two more:

4. Role and Rotation Into Low Bridge
5. Rotation Into Low Bridge and QDR Rotational Push Ups

Mind you, besides the use of Rotation Into Low Bridge, Role, QDR Rotational Push Ups and Au Cortado we also have what I like to call 'Transitional Movement' - the Squat. So, each dynamic movement we do, start at the Squat and end with a Squat. Remember this when you practice.

Role And Rotation Into Low Bridge



The easiest variation will be to perform a full Role - Squat to Squat and then add an Entry Rotation Into Low Bridge. Hold, come back to Squat and repeat to the other side.



The intermidiate variation will be to perform a full Role and a full Rotation Into Low Bridge.



The advanced variation will be a full Role and a One Arm Rotation Into Low Bridge.



Rotation Into Low Bridge And QDR Rotational Push Ups



The beginner variation will be an Entry Rotation Into Low Bridge, come back to Squat and then a variation you can handle of the QDR Rotational Push Ups.



The intermidiate variation will be a full Rotation Into Low Bridge, come back to Squat and a QDR Rotational Push Ups. (legs in the air)



The advanced variation will be a One Arm Rotation Into Low Bridge, come back to Squat and then a QDR Rotational Push Ups and back to Squat.


Floreio workout of the day - beginner

Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists 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

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

Rest 90 sec

Sequence Work
C1. Entry Rotation Into Low Bridge And QDR 10,8,6,4,2 reps
C2. Slide Into Low Bridge 30,25,20,15,10
C3. Rotations Into Arch Using The Wall 10,8,6,4,2
rest 60,45,30,15 sec after C3 only
D1. Role And Entry Rotation Into Low Bridge 10,8,6,4,2
D2. Slide Into Low Bridge 30,25,20,15,10
D3. Rotations Into Arch Using The Wall 10,8,6,4,2
rest 60,45,30,15 sec after D3 only

Rest 90 sec

Finisher And Cooldown
E1. NDA Lateral Push Ups side to side X 20/18/18 reps / Rest 60 seconds between sets
F1. Scapula Mobilization Routine X 2 set / rest 60 sec

Floreio workout of the day - Intermidiate

Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists 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

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

Rest 90 sec

Sequence Work
C1. Rotation Into Low Bridge And QDR 10,8,6,4,2 reps / rest 60,45,30,15 sec
D1. Role And Rotation Into Low Bridge 10,8,6,4,2 / rest 60,45,30,15 sec

Rest 90 sec

Finisher And Cooldown
E1. NDA Lateral Push Ups side to side X 20/20/20 reps / Rest 60 seconds between sets
F1. Scapula Mobilization Routine X 2 set / rest 60 sec

Floreio workout of the day - Advanced

Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists 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

Equilibre Work
B1. Static QDR 30 sec per side / 5 sets / 45 sec rest

Rest 90 sec

Sequence Work
C1. Rotation Into One Arm Low Bridge And QDR Rotational Push Ups 10,8,6,4,2 reps / rest 60,45,30,15 sec
D1. Role And Rotation Into One Arm Low Bridge 10,8,6,4,2 / rest 60,45,30,15 sec

rest 90 sec

Finisher And Cooldown
E1. NDA Lateral One Arm Push Ups side to side X 10/8/6/4/4 reps / Rest 60/45/30/30 sec between sets
F1. Scapula Mobilization Routine X 2 set / rest 60 sec

7 comments:

Justin said...

Hey Ido,
I have been doing the workouts whenever they are posted however in the email you sent out it said daily workouts. Should we be adding repeating workouts on days you do not post them or am I just interpreting your email incorrectly?

Thanks

Ido Portal said...

justin, I ment the trainings I post.
After posting a daily workout, I got a lot of feedback of people not able to keep up, so I took it down a notch.

Justin said...

Well between this and the gymnastics bodies workouts it was a busy week. If I can build up my skills to where it is not taking me an hour and half to do your workouts I will be happy. Thanks for posting what you do, I am having fun and getting a decent workout at the same time.

RickyVT said...

This workout was great, I did the Intermediate one. When this all started I was not even close to a rotation into a low bridge. It actually felt impossible; I would just rotate half way and fall over. Well I fixed that problem and now they are flowing quite nicely. My rotations into low bridge were actually getting better (and smoother) as I progressed through the workout even as I fatigued, this was a pleasant surprise! And that was after an hour of hand balancing and press handstand work! I especially liked the Role into low bridge; it felt great to seamlessly go from one thing to another. I was just going back and forth from side to side with no problems at all and minimal stopping and starting and my Role are getting smoother and smoother (today I actually felt the sweeping swing motion), I just kept flowing for all the reps. . . This is the first time I have ever felt anything like it. Lots of sweat and lots of fun!

s. aylin said...

Hi Ido and everyone,

I just want to express my appreciation one more time from here. I'm fully incorporating the work-outs posted here into my training everyday and I am utterly excited about it. I have a notebook that I write down everything, including descriptions and comments based on my
experiences with the routines. Anything significant, good or bad, I put it there. I really do hope that this amazing communication continues. That's why I wanted to show my gratitude and support.

Best,
Aylin

Ido said...

Aylin,
thank you so much for taking the time and writing this. Giving away knowledge in such a way is very strange - you put it out with hopes that people are benefiting but you never quite know what happens with it.
I like to say in the end of my workshops - I now spilled some knowledge here on the floor. If you decide to pick it up, drink from it, it is yours. If not,it will sip throught the cracks, disapear into the ground and vanish. Use it or lose it.

Romain Grud said...

HI Ido,

I am one of the many more who got hooked by your workouts. They are really nice and make a big difference into balancing and achieving better movements. I m still exploring your articles.
I am mostly doing the begging and intermediate workouts.
The reasons i m writing (it is actually my 1st post) is to ask about the slide into low bridge exe. When you say: 30,25,20,15,10 is this reps or is this 30 sec 25 sec 20 sec hold? because if it reps in total it makes 200 slide bridges! I have tried and that is tremendous work and it takes ages! So if it is actually reps, my next question is can one change this with some holds into low bridge 30,25...secs? or you won't get the same results than by doing reps?

Many thanks!

Romain