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.

26 comments:

Unknown 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.

Unknown 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.

Mohamed Abdellatif said...

شركة مكافحة النمل الابيض بحائل

شركة مكافحة حشرات بحائل
شركة مكافحة حشرات ببريدة

Unknown said...

شركة مكافحة النمل الأبيض بحائل
شركة مكافحة حشرات بحائل
شركة رش مبيدات بحائل

straightener said...

شركة نقل عفش بحائل
شركة شراء اثاث بحائل
شركة نقل اثاث بحائل
شركة العربي للخدمات المنزلية

Temple Run said...

Thanks for writing such a quality write-up! I hope other people get much help from this writing piece as well.

Geometrydashonline.net
Basketballlegendsgame.com

ahmed said...

https://usuallyautomaticbouquetuniverse.tumblr.com/

sherrysabri said...

شركة تنظيف فلل بالعين

شركة تنظيف سجاد بالعين
شركة تنظيف كنب بالعين
شركة مكافحة الرمة بالعين

sherrysabri said...

شركة مكافحة الصراصيربالعين
شركة مكافحة حشرات بالعين
شركة تنظيف مطابخ بالعين
شركة تنظيف منازل بالعين
شركة تنظيف موكيت بالعين
شركة تنظيف خزانات بالعين
شركة تنظيف واجهات زجاجية بالعين
شركة جلي رخام بالعين


Howdy said...

Great form!

Exercises

Packers And Movers Bangalore said...

Packers And Movers JP Nagar Bangalore
Packers And Movers Yemalur Bangalore
Packers And Movers Electronic City Bangalore
Packers And Movers Marathahalli Bangalore
Packers And Movers KR Puram Bangalore

Packers And Movers Mumbai said...

I am really enjoying reading your well written articles. I think you spend numerous effort and time updating your blog.
Packers And Movers Mumbai

Shaimaa Elsadek said...


Tank cleaning company in Al-Khobar Each house searches for a company that has quality in cleaning household tanks, because cleaning the tank well and taking care of sterilizing the water in it ensures the safety of the water in the tank, for this tank cleaning company in Al-Khobar Gulf Homes Company.

Company cleaning boards in Khobar

Company cleaning boards in the news, in homes, offices and even institutions, boards are exposed to a lot of stains due to continuous use or sometimes lack of attention to cleaning for long periods, but cleaning boards needs a special effort and the customer will not reach.

carpet cleaning company in Khobar

A carpet and carpet cleaning company in Al-Khobar, undoubtedly, washing carpets and rugs is one of the hard work that all housewives suffer, as it takes them a great time and effort and after all that they do not get the results they want.

Shaimaa Elsadek said...


Cleaning company in Al Qatif

A cleaning company in Qatif, which undoubtedly is that cleaning houses is one of the most stressful and tiring things, and therefore, residents of homes find it difficult to clean, because it needs experienced and skilled hands in order to provide cleaning services accurately .

Tank cleaning company in Qatif

Al-Qatif Tanks Cleaning Company Gulf Homes Company, tanks are one of the important things through which water is preserved, as we do not find a house without a tank due to permanent water cuts, but the tanks need attention and care in order to be always clean and clean water.

Company cleaning boards in Qatif

Al-Qatif Councils Cleaning Company is one of the professional companies in cleaning boards, as it uses the best methods and means for cleaning boards of all kinds, and we have the most powerful detergents and disinfectants through which all bacteria .

carpet cleaning company in Qatif

Carpet cleaning and carpet cleaning company in Qatif Gulf Homes Company is one of the best companies specialized in the field and is distinguished by its experience and efficiency in cleaning and washing carpets and rugs.

Gulf Homes Home Services Company in Saudi Arabia

https://www.houses-gulf.com

كنوز الشرق said...

شركة رش مبيدات بالرياض


شركة ترميم بالرياض


شركة تنظيف منازل بجدة



شركة تنظيف افران بجدة


شركة تنظيف افران بالدمام


شركة تنظيف افران بالرياض


كنوز الشرق said...

شركة مكافحة حمام بجازان

شركة تعقيم بجازان

شركة تنظيف منازل بجازان

شركة تنظيف مجالس بالرياض

شركة تنظيف بيوت بالرياض

شركة تنظيف شقق بالرياض

شركة تنظيف فراشات بالرياض

شركة تنظيف فلل بالرياض

شركة تعقيم بالرياض

شركة نظافة بالرياض

شركة تنظيف بالاحساء

شركة كشف تسربات المياه بالرياض

شركة مكافحة حشرات بخميس مشيط

شركة رش مبيدات بالاحساء

كنوز الشرق said...

شركة مكافحة حمام بجازان

شركة تعقيم بجازان


شركة تنظيف منازل بالرياض

شركة تنظيف مكيفات بالرياض

شركة مكافحة حشرات بالدمام

شركة تنظيف بالدمام

شركة نقل اثاث بالرياض

شركة تنظيف خزانات بالرياض

شركة ترميم بابها وخميس

شركة مكافحة حشرات بالرياض

شركة مكافحة حمام بالرياض

شركة تنظيف منازل بجازان said...

شركة مكافحة حمام بالاحساء

شركة تنظيف مكيفات بالاحساء


شركة تعقيم بالاحساء

شركة تسليك مجاري بالاحساء

شركة مكافحة حشرات بالاحساء

شركة رش مبيدات بالاحساء

شركة تنظيف كنب بالاحساء

شركة تنظيف مجالس بالاحساء

شركة تنظيف خزانات بالاحساء

شركة تنظيف بالاحساء








مسوقه محترفه said...

شركة كشف تسربات المياه بخميس مشيط من أفضل الشركات الرائدة فى كل أعمال كشف التسربات والعوازل
كشف وإصلاح كل مشاكل التسربات نهائيا
عزل و تنظيف و غسيل و تعقيم خزانات
عزل و تنظيف مسابح
عزل فوم اسطح
ضغط شبكات
مكافحة حشرات
ترميم منازل

شركة تنظيف خزانات بخميس مشيط

شركة ركن الابداع

DigitalPlatform said...

Thank you for sharing this information with us. Reading the blog keeps us informed of the many activities in the area, we truly enjoy your posts and appreciate how much hard work you put into this. Please stay us informed like this.
Invisalign Align Technology

ahmedseo said...

الدكتور أحمد عبد السلام هو جراح ذو خبرة عالية ويحظى باحترام كبير ومتخصص في عملية فتق الحجاب الحاجز بالمنظار لقد مارس مهنته لأكثر من 15 عامًا، وخلال تلك الفترة، أثبت نفسه كواحد من أفضل الجراحين في هذا المجال. مهارته وخبرته لا مثيل لها، وليس لدى مرضاه سوى أشياء إيجابية ليقولوها عن تجربتهم معه.

Mahmoud Amin said...

سهم لازوردي نقي هو سهم تابع لشركة لازوردي وهي شركة مساهمة سعودية تم تأسيسها عام 1980م في مدينة الرياض

Addere1986 said...

Amazing blog!



UK Academic Writers