Wednesday, September 16, 2009

Legs and long sequence work

Today's new sequence is a long one comprised from: Au Cortado - Corta Capim Spin - QDR Rotational Push Up - Role.




Start with a Squat, go into an Au Cortado, instead of landing back into the squat, bend the first leg but keep the other one straight and to the side. From this side 'lunge' initiate the Corta Capim Spin to QDR Rotational Push, as we have done before here:




When you slide out of the QDR Rotational Push Up, instead of going to the squat, and again from the side lunge position - roll into a Role movement and end in a squat.

This longer sequence brings into the center of attention more fluidity requirements and breath work. Keep it flowing, adapt to the changing center of mass and the different support positions on some/all four limbs, breath with the movement and concentrate on the movement ahead of you in the sequence order.
This sequence should be worked on by those who have been successful with the prerequisite shorter sequence of Corta Capim Spin Into QDR Rotational Push Up.

Workout Beginner

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. Frog Stance 15-30 sec X 3-5 sets / 60 sec rest

Floreio
C1. QDR Rotational Push Ups -Beginner variation X 10-14 reps / 3 sets / 60 sec of rest
D1. Corta Capim Spin X 14 reps / 3 sets / 60 sec of rest
E1. Au Cortado X 12-16 reps / 3 sets / 60 sec of rest

Strength and conditioning
F1. Jump Into Box - Iso-Squat 8 reps X 3 sets / 90 sec rest
G1. The Shrimp (foot+knee or just knee of the back leg touching the ground)
G2. Harop Curl 5 reps (each leg in the shrimp) / 3 sets / 90 sec between exercises


Workout 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. Air Baby Extensions 5-10 reps per side X 3-5 sets / 60 sec rest

Floreio
C1. QDR Rotational Push Ups -Beginner variation or QDR Rotational Push Ups -Advanced variation X 10-14 reps / 3 sets / 60 sec of rest
or
C1. Corta Capim Spin into QDR Rotational Push Up 10 reps / rest 60 sec / 3 sets
D1. Au Cortado into Corta Capim Spin X 10-14 reps / 3 sets / 60 sec of rest

Conditioning/prehab
E1. Jump Into Box - Iso-Squat 8 reps X 3 sets / 90 sec rest
F1. The Shrimp (foot+knee or just knee of the back leg touching the ground)
F2. Harop Curl X 5 reps each (per leg in the shrimp) / 3 sets / 90 sec rest between exercises


Workout 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. Static Air Baby 10-15 sec per side X 3-5 sets / 60 sec rest

Floreio
C1. Corta Capim Spin into QDR Rotational Push Up 10 reps / rest 60 sec / 2 sets
D1. Au Cortado - Corta Capim - QDR Rotational Push Up - Role 10 reps / 3 sets / 60 sec
E1. Corta Capim Spin 14-20 reps / 2 sets / 60 sec

Conditioning/prehab
F1. Back Flip - Iso Squat X 5 reps X 3 sets / 90 sec rest
G1. The Shrimp - in a quad stretch position or with knee only touching behind you
G2. Harop Curl X 5 reps each (per leg in the shrimp) / 3 sets / 90 sec rest between exercises

Enjoy! If you are having trouble, keep working those progressions hard:

QDR Rotational Push Up
Rotations Into High/Low Bridge
Au Cortado
Role
Corta Capim

The sequences will just fall together when you will do so!

Make sure you do the prehab work - shoulders and wrists especialy, you do not want an injury to stop you from practicing.

Keep me posted of your progress through the forum,
Ido.

5 comments:

Justin said...

Good morning Ido,
I have a question about some of the newest sequences and combinations you have been presenting lately. Since I am new to the training I am finding some of the newer sequences out of reach and obviously continue to work on the single movements in most cases. Will you be revisiting these sequences in future workouts or will we be expected to start working these in as we progress on our own?

Thanks in advance
-Justin

Mickael said...

Ido, you are honestly so impressive....take 3 "simples" movements to create an awesome one.
I'm really happy and proud to follow your teaching.
Hoping someday I will flow as you are doing

Ido Portal said...

Justin,
as I have said countless times before - look at the floreio workout, you have everything there - do the beginner workout if you are unable to do the full sequence. (which is only in the advanced version)
Also, you may choose and work older workouts - its all here for your use.

I can almost feel the 'paralasys by over analysis' from here, people- I am providing everything you need in the blog post, just read through it carefuly and... DO IT.

Ido Portal said...

Mickael,
kind, kind words... I hope I deserve it.
Thank you.

Justin said...

Thanks for the response Ido. I had a particularly long reply trying to explain how my first question did not really get at what I was truly trying to ask. However, in trying to explain what I actually meant and giving some examples I think I actually answered my own question. As I have moved into the intermediate area there I realize that it is much more advanced (as in a larger variety of exercises) than at the beginning and if I was to just jump into intermediate without first having done some previous intermediate work I would be lost. So I was wondering about the same at the advanced level, however, I already solved this problem because as things pop up in the intermediate level that I cannot handle I just look to the beginner version and do that or find something in between. That seems to be working, and I think it should work later too. I guess I got all twisted around because of the level of exercises being demostrated at the advanced level are far outpacing my own improvement.