Wednesday, September 23, 2009

Smoothing the flow

A new sequence today:

Rotation Into Low Bridge - QDR 2 QDR Role




From a squat, start a Rotation Into Low Bridge, continuing with the second hand to the QDR position. Lean sideways with your body and shift more weight into the QDR support arm. Slide the first hand across the second hand, while rotating the body along its axis and performing a type of a Role with the legs. As you place the first hand in its new position, continue the Role into a new QDR position on that hand and slide out from it sideways into a squat.

Important notes:
1. The first QDR position needs to be stable and support the majority of your bodyweight in order for the 'slide out' to happen smoothly. You need this stable support in order to move every other body part around it. ('Give me a fulcrum and I shall move the world' as Archimedes said)
2. The head should also slide on the floor along with the body and the first hand - keep it close to the ground, as there is a tendency to lift it above the floor.
3. Make sure you articulate the exit from the second QDR position and out into the squat. First reach the 'one leg bent and the other straight' position and then slide out into the squat. Dont forget, 'the devil is in the details'. (I like better the Hebrew version - 'God is in the small details')

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

Floreio
C1. Head Bridge To QDR Work (choose the variation you are capable of) 10-20 reps / 3 sets / 60 sec
D1. Rotations into High Bridge X 10 reps / 3 sets / 60 sec rest
or
D1. High Bridge Static Hold 30 sec
D2. Rotations Into Arch Using The Wall X 10 reps / 3 sets / 60 sec rest after D2
E1. QDR Rotational Push Ups -Beginner variation X 10-14 reps / 3 sets / 60 sec of rest
F1. Role work, right-left-left-right-left, etc.. (In Random) as little rest as you can for 3 minutes straight. Flow around the floor. Sweat will go flying. Good stuff!

Prehab
G1. Shoulder ROM and Stabilization routine X 2 sets / 60 sec rest


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

Floreio
C1. Rotation Into High Bridge to Head to QDR Exit X 10 reps / 3 sets / 60 sec
D1. Queda Batido - easy variation X 16-20 reps / 3 sets / 60 sec of rest
E1. CSF X 75 sec / 3 sets / 90 sec rest (Add any skills you have aquired that can combine into the CFS, emphesize sequences incorporating Role)

Prehab
G1. Shoulder ROM and Stabilization routine X 2 sets / 60 sec rest


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. Rotation Into Low Bridge - QDR 2 QDR Role 10 reps X 3 sets / 60 sec
D1. Queda Batido - advanced variation X 20 reps / 3 sets / 45 sec of rest
E1. CSF X 75 sec / 3 sets / 90 sec rest (Add any skills you have aquired that can combine into the CFS)

Prehab
G1. Shoulder ROM and Stabilization routine X 2 sets / 60 sec rest

Enjoy,
Questions? Comments? Forum!

Ido.

110 comments:

Mickael said...

No more comment except that I'm definitively addicted to Florei art and your teaching.

Valeu Prof Ido

Mickael

Ido said...

Mickael,
thats probobly one of the better addictions, if I may say so myself.
Enjoy the flow, and make sure you use the inspiration to train, and hard.

Ido.

Mickael said...

I carefully watched the video and I now can the aims of some exercises in the 1st workout.For this new movement, we will use a piece of the training of Rotations Into Low Bridge Advanced (the one with the arm which is touching the leg).
I am happy to have worked step by step those things. Now I can feel the progress.
As you have often written : "be humble in the practising and do not try to go faster". ;o)

Thx Ido

Mickael said...

oups I wanted to write:

"and now I can see the aims" instead of "and I now can the aims"

Jason said...

Awesome. I'd like to use this in my class if that's okay. (I teach a Capoeira class for undergraduates.)

~Compasso

Dodong Pogi said...

Thanks Ido for these exercises. I've always been very uncoordinated. Hence my jogo in the roda has always been very mechanical. Your drills have slowly helped me with my flow. Its still pretty ugly but slowly its been improving

Obrigado

Gary said...

Thank you Ido =] I will be working on this for the rest of the night! In return...here is some good music to dance to [:

http://www.youtube.com/watch?v=U0Y7LbDX-PI

charles said...

This one was a little awkward for me because of the whole rotating with your head on the ground while synchronizing the free arm and leg.
I couldn't tell if I was doing it right unless I was filming myself...time to dust off the camera again!

Ido said...

Charlie, this is one example when the one arm QDR control makes everything click at the first time you try it. Instead, without that developmental control (most capoeiristas cannot balance on one arm only for extended period of time) you must LEARN this new movement.
Your aim should be to be completely grounded and stable on the one arm in order to move the rest of your body in a smooth and controled way.

The Floreio workout offers a substantial improvement on classical floreio work in capoeira - integrating strength, mobility, balance and flow into one entity.

Good luck, my friend,
Ido.

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Robert Elfed said...

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Robert Elfed said...

Are you facing any problems with your QuickBooks Payroll recently ?

Dial the users QuickBooks Payroll Services number irrespective of the limit of time and location .QuickBooks Payroll Services number can be called 24/7 for Expert help.. Whenever something is wrong with the QuickBooks Payroll accounting software program from Intuit or it is not producing the desired output, technical support is always available to let the users take a sigh of relief.Give us a call on 1888-567-1159.

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Ankit Kumar said...

Simply dial our toll free QuickBooks Customer Support Phone Number 1-888-396-0208 to connect to our QuickBooks specialists, explain your problem and allow them to remotely fix all the issues for best results.

Ankit Kumar said...

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Robert Elfed said...

The only QuickBooks Tech Support Phone Number for all your QuickBooks issues. Dial QuickBooks Tech Support Phone Number 1888-567-1159 for instant help & other QuickBooks payroll service, We’re available 24x7 for any payroll issue.

Robert Elfed said...

The only QuickBooks Tech Support Phone Number for all your QuickBooks issues.QuickBooks Tech Support Phone Number, Intuit 24/7 QuickBooks Tech Support Phone Number ☏ 1888-567-1159.QB Pro, Premier, Enterprise,Payroll, POS, Technical Help Desk Line.

Mathew said...

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Ankit Kumar said...

Intuit released QuickBooks 2012 R14 , and many (but not all) users found that once they updated the could not open their QuickBooks company file. If they tried, they would get an QuickBooks Unrecoverable Error and QuickBooks would shut down. Intuit offered a workaround, but now they are pushing out a fix for the problem.

subhash yadav said...

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Mathew said...

We offer nightly data backup to our clients. Moreover, our QB Enterprise hosting service keeps backups for thirty days. Firewalls, Enterprise-class anti-virus technology and multi-layer access management protects the files still as transmissions. We offer Enterprise Tech Supoort at our Toll free Number QuickBooks Enterprise Support Phone Number 1888-396-0208. Call us now for Best Solutions.

Mathew said...

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Kristy said...

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Mathew said...

Welcome to Quickbooks Tech Support. Is it accurate to say that you are screwed over thanks to any specialized issues with the gadget, programming, working framework or programs that you are directly utilizing? In the event that yes, we comprehend that how baffling this circumstance could swing to be, particularly on the off chance that you are attempting to do some essential work and couldn't finish it because of the specialized bugs. Dial QuickBooks Tech Support Phone Number 1888-396-0208 , If you are confronting Errors in your Quickbooks. Stay Connected.

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subhash yadav said...

Have you been attempting to get to the QuickBooks Payroll Support ? QuickBooks Full Service Payroll Support QB specialists can easily update the software without letting any blunder occur.QuickBooks Basic Payroll Support In case your permit record gets damages, our agents will settle it in a matter of moments whatsoever. You can even get their assistance and recuperate the permit record yourself. We take sheer pride in the efficacy of our agents.QuickBooks Enhanced Payroll Support Call 1888-567-1159 If you require any assistance regarding QuickBooks Payroll Give us a call at the present time to get extra 10% off on all services .

Mathew said...

QuickBooks accounting software program is designed to support the accounting functionalities of small businesses of all sectors. This software is a one stop source that manages all your business accounting and financial tasks from a single device remotely on the go with stable internet connectivity. Manage your Business activities at Number 1888-396-0208. Dial our Toll free number to take the Help from our Certified Technicians.

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Pankaj Ahuja said...

Point of sale (POS) integration with QuickBooks or any kind of support just dial Intuit QuickBooks Point of Sale Support Phone Number and get instant support for QuickBooks POS from Intuit certified technician. Call our Toll free Helpline Number +1-888-396-0208 and fix your issue.
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Robert Elfed said...


That was a great read. I really like your writing style and how you explain certain things. I will be back to read more from you.We also provide Technical Support for QuickBooks Payroll , if you face any problem with your QuickBooks Payroll you can just click here. Or dial 1888-567-1159.

Robert Elfed said...

QuickBooks for Dummies is a guide for the Users. Its availabe for download on our website.Breaking the traditional barriers of hiring professionals and accountants to work for hours, QuickBooks You may encounter a number of technical issues while using it. At times, you will require assistance while using QuickBooks. Therefore, Expert Support for your business accounting software is crucial. Dial 1888-567-1159 to get help from Experts.

Mathew said...

As maintaining a company's assets in balance sheet used to include dedicated human mistakes ; be time taking. Besides, it absolutely was a tedious troublesome task to keep reliably the bill guides updated. Additionally, record and even a laborer or a teller had to stay for a considerable length of time to control the sales terms. Further, all including old fashioned accounting, transitional way of controlling balances and keeping records and exceed expectations materials have now become outdated together with the age innovation that is new. On the off chance that you are planning to utilize or are utilizing QuickBooks Enterprise call us on 1-888-396-0208 to get QuickBooks Enterprise Support Phone Number.

Ankit Kumar said...

QuickBooks additionally gives its clients the flexibility to print solicitations, structures and reports from the QuickBooks programming itself, diminishing them of the need to download the records on their gadget. Be that as it may, in some cases because of specific issues and blunder messages, clients can't print exchanges specifically through QuickBooks.If you are facing such a problem give us a call on
QuickBooks Payroll Support Phone Number. Or dial 1-888-396-0208.

hell yeah said...

QuickBooks Technical Support Phone Number +1800-291-2485 for all types of training like how to use QuickBooks software, how to activate payroll, how to manage inventory, how to backup data in Quickbooks POS, how to solve Quickbook errors etc just call Quickbooks Certified ProAdvisors and get solution

Robert Elfed said...


If the error persists, you can try to compress and optimise the QuickBooks Payroll Tech Support Number database file so that accessing it and building indices off the database consumes less resources.Dial 1888-567-1159 to contact us.

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Ankit Kumar said...

Quickbook Tech Support Phone Number 1888-396-0208 is operational 24*7 just to provide you ease and comfort, while facing any problems, with the QuickBooks Tech. The QuickBooks Tech Technical Support Phone Number has the solutions to all your problems, with it. Our experts will take care of your issues, with QuickBooks Tech through this QuickBooks Tech Support Phone Number, which is running 24 hours.

Ankit Kumar said...

Unable to fix the problem and you still facing the problem regarding your company files opening or access from workstation or server? For that you should go straight to QuickBooks Support Phone Number 1888-396-0208 and ask for Intuit Data services the agent will help you in the process.

lucky said...

While overhauling from QuickBooks Pro/Premier to QuickBooks Enterprise is simple, downsizing can propose a great deal of issues. For more data, connect with us at toll free QuickBooks Payroll Support Phone Number +1800-291-2485.

المثالي كلين وزد said...


اهلا ومرحبا بك عزيزى العميل فى شركة المثالية تيوب للخدمات المنزلية الشاملة فنحن نقدم خدمات كثيرة منها خدمة تنظيف المنازل والشركات والمؤسسات والفلل لما لها من اهمية كبيرة لدى اصحابها وللاطلاع اكثر على مميزات الشركة وخدماتها اضغط على هذا الرابط
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وايضا لدينا ركن خاص لتنظيف المجالس والكنب والسجاد والموكيت والستائر وجميع الفرش الموجود فى المنزل بالاضافة الى تنظيف اساس المنزل والبلاط والحوائط وجميع محتويات الغرف
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فشركتنا من اكبر الشركات الموجودة فى هذا المجال وتعد هى الافضل بشهادة كل من تعامل معنا ونقوم بهذه الخدمات فى اكثر من مدينة فى المملكة العربية السعودية ومقر الشركة الرئيسى فى مدينة الدمام بالمنطقة الشرقية
وسنعرض عليكم خدماتنا عبر الرابط التالى
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فلا تقتصر خدماتنا على عملية التنظيف فقط ولكن لدينا خدمات كثيرة نقدمها من خلال شركة المثالية تيوب للخدمات المنزلية منها خدمة مكافحة وابادة الحشرات ابادة فورية دون العودة مرة اخرى ولمعرفة كافة خدماتنا ستجدها على هذا الرابط
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فالحشرات امر خطير ومزعج للغاية لما تحملة من ميكروبات وجراثيم خطيرة تتسبب فى نقل العدوى الى افراد المنزل وخاصة الاطفال فهم اكثر عرضة لذلك لضعف المناعة لديهم
وللاستعلام عن خدماتنا والاتصال بنا ادخل على الرابط التالى وستجد كل ماتحتاج اليه
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كما نقدم خدمات الكشف عن تسربات المياه وتسليك المجارى وشفط البيارات ولدينا فنيين صرف صحى متخصصين فى الكشف عن التسربات باحدث الطرق والامكانيات المتطورة ولمعرفة المزيد عن خدمات الشركة اتبع هذا الرابط
شركة تسليك مجارى بالدمام
فعند الاتصال بنا سنرسل اليك المندوب الخاص بالشركة ومعه العماله المطلوبة لمعاينة المكان ومعالجة الانسداد الموجود فى المواسير عن طريق شفط المياه من البيارة وبعد ذلك تقوم العمال بالنزول الى البيارة لتسليك المواسير من الرواسب الموجوده بها ولمعرفة المزيد اتبع هذا الرابط
شركة تسليك مجارى بالجبيل
وللاستعلام عن اى شى اخر يرجى الاتصال بخدمة العملاء لدينا

المثالي كلين وزد said...



اهلا ومرحبا بك عزيزى العميل فى شركة المثالية تيوب للخدمات المنزلية الشاملة فنحن نقدم خدمات كثيرة منها خدمة تنظيف المنازل والشركات والمؤسسات والفلل لما لها من اهمية كبيرة لدى اصحابها وللاطلاع اكثر على مميزات الشركة وخدماتها اضغط على هذا الرابط
شركة تنظيف كنب بالدمام
وايضا لدينا ركن خاص لتنظيف المجالس والكنب والسجاد والموكيت والستائر وجميع الفرش الموجود فى المنزل بالاضافة الى تنظيف اساس المنزل والبلاط والحوائط وجميع محتويات الغرف
شركة تنظيف مجالس بالدمام
فشركتنا من اكبر الشركات الموجودة فى هذا المجال وتعد هى الافضل بشهادة كل من تعامل معنا ونقوم بهذه الخدمات فى اكثر من مدينة فى المملكة العربية السعودية ومقر الشركة الرئيسى فى مدينة الدمام بالمنطقة الشرقية
وسنعرض عليكم خدماتنا عبر الرابط التالى
شركة تنظيف مجالس بالجبيل
فلا تقتصر خدماتنا على عملية التنظيف فقط ولكن لدينا خدمات كثيرة نقدمها من خلال شركة المثالية تيوب للخدمات المنزلية منها خدمة مكافحة وابادة الحشرات ابادة فورية دون العودة مرة اخرى ولمعرفة كافة خدماتنا ستجدها على هذا الرابط
شركة مكافحة حشرات بالدمام
فالحشرات امر خطير ومزعج للغاية لما تحملة من ميكروبات وجراثيم خطيرة تتسبب فى نقل العدوى الى افراد المنزل وخاصة الاطفال فهم اكثر عرضة لذلك لضعف المناعة لديهم
وللاستعلام عن خدماتنا والاتصال بنا ادخل على الرابط التالى وستجد كل ماتحتاج اليه
شركة مكافحة حشرات بالجبيل
كما نقدم خدمات الكشف عن تسربات المياه وتسليك المجارى وشفط البيارات ولدينا فنيين صرف صحى متخصصين فى الكشف عن التسربات باحدث الطرق والامكانيات المتطورة ولمعرفة المزيد عن خدمات الشركة اتبع هذا الرابط
شركة تسليك مجارى بالدمام
فعند الاتصال بنا سنرسل اليك المندوب الخاص بالشركة ومعه العماله المطلوبة لمعاينة المكان ومعالجة الانسداد الموجود فى المواسير عن طريق شفط المياه من البيارة وبعد ذلك تقوم العمال بالنزول الى البيارة لتسليك المواسير من الرواسب الموجوده بها ولمعرفة المزيد اتبع هذا الرابط
شركة تسليك مجارى بالجبيل
وللاستعلام عن اى شى اخر يرجى الاتصال بخدمة العملاء لدينا

Mathew said...

This gadget helps in opening data in QuickBooks venture programming in such a way you don't need to enter unpretentious components like numbers et cetera to run reports of any kind. It is encouraged to take the assistance from QuickBooks Enterprise Support Number 1800-291-2485 and get your Tool Install

Mathew said...

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reda gamal said...


هل تعاني من مشكلة التنظيف هل تؤجل المناسبات نظرا لعدم نظافة وترتيب منزلك بالشكل الأمثل وسئمت من الطرق التقليدية والحلول معكم شركة ركن الشروق افضل شركة تنظيف بخميس مشيط وأرخص شركة تنظيف بخميس مشيط تنظيف المنازل تنظيف البيوت تنظيف المجالس تواصل معنا عزيزي العميل وسوف نصلك في أسرع وقت ممكن شركة تنظيف بخميس مشيط
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