Bangkok 2010

[Due to various Internet problems, I am posting this from Berlin, after arriving here from 3 months in Thailand. I did not change the present tense of the words, though.]

I landed in Bangkok just before the new year. It is my first time in Asia, and I was immediately made aware : this is another 'planet' all together.
Sticky heat,(and rice) noise, air pollution, smog and Buddhas everywhere.
People have a strong faith in this place, and every morning you will see shop owners and simple people putting some food and lightening incsence for the Gods.
















Paleo eating? no problem. Don't let the people who tell you one cannot avoid soy and rice in Asia. Make your smart choices and stop bitching and moaning.
Here, I even got to experiment with a popular, portable, quick paleo snacks:


















Also, you can choose from other delicacies, such as...

A pig's face:
















Fried Kermit's:
















Weird fruits: (not bad tasting at all...)






































The legs of Miss Piggy:















And of course:




















Bangkok is a weird urban-old-new kind of metropolitan. On one side traditional markets without even running water and on the other side huge sky scrapers with electronic key-cards.



































I am here to work on another production with Total Brutal company, a piece that is based
on 'The Big Brother' concept. (Originally by Jorge Orwell's '1984')














We arrived at the apartment building owned by the Patravadi Theatre, and I received a one room apartment that I am to spend the next 2 and a half months in.
After a quick audition-workshop for the local artists, we are starting to work on the piece as a small group of 6.
It is Elik - an Israeli dancer working in Berlin, Joom - an experienced Thai actor, On - a Thai
singer/musician/actor, Leng - an acrobat and Tina - a local ladyboy who's profession is... graphic designer.
















The process is not simple, chaotic and challenging. Difficulties in communication with the Thais are arising everyday and we learn the simple fact that 'Yes' in Thailand means... well, many things.
Slowly, through the tiring weeks of work we accumulate 'moments' and then some more 'moments' into a colorful puzzle. Nir the director/choreographer 'cuts through the meat', chops and hacks and tries to form a flow through the piece.













































Part of the work for me, was some physical exploration with a wooden cube we had lying around on stage. It was the first time I got a chance to play around with such a thing, and the process allowed only quick creation phase, but here is some movement with the cube I created:



The production turned out to be a big success. All the major newspapers, TV channels along with national and international interest. While discussing how from such a difficult process came out something so interesting, Nir, the choreographer responsible for the piece said maybe its BECAUSE of the difficult process, lack of communication with the locals and other struggles and not IN SPITE OF. Food for thought, I guess.

All along the process, I was still making sure to train daily. It turned out to be a very big challenge. We are working for 8 hours a day in the theatre, in great heat and humidity and without AC, and I have to put in at least 2-3 more hours of my own training just to keep myself sharp, strong, flexible and mobile.
I decide to put a lot of effort into my energy management - using certain supplements, getting at least 8 hours of sleep each night, and using pranayama, meditation and yoga techniques throughout the day to keep myself focused and sharp.
I am glad to say I have been successful in this quest for energy. Even though that it was common to log 8-11 hours a day of physical activity, I was able to maintain a 6 days on to 1 day off schedule and remain... productive. Even more than that, my hand balancing skills, flow work, strength and flexibility have all improved during the last 2 and a half months.

All in all here are a couple of simple facts (?...) that I have learned in Thailand:
1. Dogs can do the splits. All Thai dogs do the splits.




















2. Spicy? You don't know spicy until you come here. When they say in a restaurant: 'not spicy' it means 'less spicy'. There is no such thing as not spicy in Thailand.
3. 'Yes' can mean a lot of things. It often means 'No', 'I don't understand', 'I fucking don't speak english', 'leave me alone', etc...
4. For a people with a lot of tonality in their language, the Thais have very little ability to vocalize a question mark in the end of a sentence. This is the mother of all misunderstandings between 'Farang' (foreigners) and locals.
5. A rat can be bigger than a cat. Much bigger. It can also scare the shit out of cats. Forget that Tom & Jerry bull-shit..
6. We have a lot of Thai workers in Israel, and they are known as the best working force ever. Those are apparently farmers from the rural areas... Nothing to do with the local Bangkok city boys...
7. Dancers/actors are bitches. Working with them is like trying to eat a ripe mango while staying clean.. The fucking thing just falls apart in your hands and then you need to clean up the mess. (Generalizing, of course...)
8. More Chelated Magnesium = better living. And no, YOU haven't reached the point of diminishing returns. (probably..)
9. One thing I will take with me to a deserted island? Coconut. Wait... Its already there... This thing is the mother product of many, many different things. You have coconut, you have life. And I'm not just talking about MCT's.
10. I would never have imagined lizards will keep me up at night. That was until I met the Thai 'Screaming Lizard'.
11. I love red meat. Red. Meat. Steak. Beef. Grass-Fed. Mmmm... Difficult to come across in this part of the world.
12. Depressed girl shooting a ping pong ball out of her pussy? No, dear Thais, that is not a turn on. At least not in my book... (The 250 pounds red nosed drunk German tourists seems to like it, though)
13. For a traditional place, the Thais are quite accepting and liberal. Wait, they are Buddhists...
14. For a 12 million Asian city Bangkok is a very safe place. Wait, they are Buddhists...
15. An Afro-American as the president of the US? The falling of the Berlin wall? Albert Einstein's theory of relativity? They never heard of it here. Wait, they are Buddhists...
16. Britney Spears (how do you spell that?) - sure, everybody knows Britney.
17. The next time someone tells me that 'rice is good for you, look at asians', I'll kick him in the face. Come to Asia, dear friends, witness the reality. (Not that rice is the worst thing to put in your mouth, for example, never, ever put a ping pong ball you found on the street in Bangkok in your mouth...)

That's it for now, friends...
I am off to a three week adventure in a private island. I plan to do a lot of training, (surprisingly..) mind-body exploration and... fun.
I will start to post a daily training and diet log of my time on the Island. I have received allot of requests for more details about the way I workout, eat, stretch, meditate and live, and so, I hope you will find this insightful.

See you soon,
Ido.

Working on MATKOT

Well, finally, I have some time to write something about the amazing experience of creating MATKOT.
MATKOT was/is an original production by choreographer Nir De Volff, who is originaly from Israel but works in Europe for many years now.
Nir is not the traditional choreographer and although he has extensive background in contemporary dance, nowdays he finds it more interesting to bring a mix of theatre, physical theatre, dance/movement, a very visual stage and other artistic means to the table.
When Nir first aproached me he was intruiged by the way that I move - floreio art, acrobatics, equilibre, etc... He wasnt sure how we can incorporate this into his work, but as a very instinctive and 'gut feeling' kind of person, he decided to give it a go.
I was invited to participate in his new project and was to arrive to Berlin on a quite short notice.
I was also very much 'in the dark' not knowing to what kind of work I am going towards, what will be the creative process or if I am up to the task.

I arrived in Berlin at the start of Nov, and we started working right away. (I actualy went directly from the airport to the studio)
We arrived at the studio complex we were going to work at for the next month or so. It was a very impressive studio, called EDEN, completely new, (I think we were the first production to work there) with excellent flooring, heated and a huge space.














Some props and a prelimenary version of the final stage were already present and I got to meet the other artists.
We were 5 originaly: Nir de Voff, Hyoung Min Kim, Johanna Chemnitz, Ante Pavic and me. After a misfortunate lower back injury and after two weeks of work already, Ante had to drop out of the project.
MATKOT is all about the beach. All the 4 characters have some kind of a connection to the sea/beach and have their own reference to it, but there are also some interelations between the characters as well.
I will not describe too much about the theme, because there is no one theme, and it is not a normal - nerrative theatre or dance piece.
Nir likes to work with dirt. I mean glitches, twitches, jumps, interferance, white noise and unperfect presentations. His core belief is that reality is not perfect, so why should art be any different? Part of this is giving the audience some unresolved matters to deal with. 'Weird stuff' that makes one think, and that also portrays a much more realistic and down to earth piece.
At first, this was very hard for me. I'm am a perfectionist in nature as everyone around me know, and this kind of thing was going against my initial insticts. But then... I chose to let go, learn from it and try to understand a different way to move/create.













Needless to say, this was a very productive experience. In many aspects.
Besides some basic ideas, the whole piece was created by the four of us, in real time- in the studio. Real relationships mingled without visible limits with our 'stage relationships', a joke told outside the studio became another decoration on stage, misheps in the creation process were embraced into the piece.
Nir is not a person who likes to work with traditional acters or acting per se. He believes in bringing something very real (and though, very vulnerable) on stage. A true WYSWYG, (a microsoft coined term - What You See is What You Get) in a way.













Because of my athletic and acrobatic skills and my flow, I was encoureged to use my abilities, but only when it made sense. I was also working with the girls and we developed a trio (movement in threesome) together, which was great, because due to our different backgrounds, it was fresh, interesting, chaotic and not 'dancy-dance'.



























During the whole month we were working hard - 8 hours a day of improvisation, rehersal, movement research, brain storming, and try outs.
I was standing on my hands A LOT, as one of the scenes includes a sort of a synchronized swimming inside our plastic ocean.





I was also using my floreio flow skills and created some original sequences, not forgetting to insert some 'non traditional' movements into the mix..





































In one of the center scenes I am also performing quite an acrobatic solo, using some airborn acrobatics to create a sequence that was used on stage.













After one month of work, we transfered to the theatre in which we were going to present the piece - eventualy - Dock 11 in Prenzlauer Berg, Berlin.


















Comming closer to the premiere, stress and tension showed their head, but we all maintained a very professional aproach and were able to remain productive. What did happen, after countless of hours of floreio, equilibre and my own strength and conditioning work, (that I was performing daily after the work on the project was done) was I injured my wrist.
It was in the day of the open dress rehersal, which was with live audience. One day before the premiere. The injury was not due to some accident, but an overuse kind of thing. I notified Nir, and he decided to postpone the premiere in two days. What a mess.
I immediatly started my own rehab protocol, and I was sent to an excellent (but very cruel...) therapist to help me with the condition. I was able to partly recover in two days, and perform in the priemere, but I was still in pain.
The injury got better and better, and by the third performance I was already much better.
To my great delight, my girlfriend Shai and a very good friend - Oren came from Israel to watch me perform. We had lots of fun exploring parts of Berlin together and hanging out.



























All the performances went very well, we recieved good critiques from the local media in Berlin and some theatre owners from Europe showed interest in the piece. Seats were mostly sold out and we had great audiences each evening. Lots of laughter and clapping were going on.














Besides the work on Matkot, I also made sure I continue my own development and practice of my skills. Daily equilibre, floreio and strength and conditioning were thrown into the mix. As soon as I had some more free time I was also taking interesting movement classes and training in local circus centers and acrobatics facilities. Exchanging ideas with local and other foreign movers/circus artists/dancers/acrobats.
I got to know a TON of new people with similar interests and also gave a small workshop of basic floreio art.
The internet and my blog were without a doubt a great tool for me in Berlin. A lot of new connections were made and I am very glad for this opportunities.

I am now in Israel and just finished unpacking, but as it turns out, I am about to embark to Bangkok, Thailand in a few days. Another production, by TOTAL BRUTAL, another adventure, and at last - summer!

For more information about MATKOT and Nir de Volff's work - www.totalbrutal.net
Photos, in the most part, by Bernard Musil.

On another note, my youtube channel has hit lately 250,000 views, in a year time. I am blown away by the response, constant emails I am getting all the time and world wide audience. I have great plans to expand the content I am sharing and will do so, with time.
Stay tuned for some new clips of my daily training, from Bangkok.
See you around, out there,
Ido.

Matkot - Berlin/2009

Here is some info on the project I am currently working on here in Berlin. It is a physical/theatrical performance by choreographer Nir De Volff. If you are around the area, dont miss it...

NIR DE VOLFF / TOTAL BRUTAL

MATKOT

Premiere: November 28th 2009, 8.30pm

Further Performances: November 29th/30th and December, 4th/5th/6th 2009, 8.30pm

Dock 11, Kastanienallee 79, 10435 Berlin

Tickets at ticket@dock11-berlin.de or 030 448 12 22

Are you longing for the beach of your dreams? Enjoying the sun on your body, the sound of the waves going deeper and deeper into your brain, connecting with harmony and nature? Pull yourself together. Come to us, come to the MATKOT-beach. Nir De Volff / TOTAL BRUTAL will guarantee you crying babies, barking dogs and hundreds of beachball players and nacked bodies, coming closer and closer. We provide a daily supply of fresh garbage and the air is filled with the sweet sound of tractors building another luxury hotel just in walking distance.

MATKOT, the Hebrew word for beach ball, explores the social complexity of a day at the beach and our inconsistent behavior as visitors and users of nature. The new dance piece by Nir De Volff / TOTAL BRUTAL is about the need to relax, the moment when a dream falls apart and the process of collecting bits and pieces struggling to construct a new image.

Idea & Concept: Nir De Volff - A collaboration by Johanna Chemnitz, Hyoung-Min Kim and Nir De Volff - Guest: Ido Portal - Artistic Counselling: Tatiana Saphir - Music: jayrope - Stage: Judith Philipp - Costumes: Pieter Bax - Lights: Benjamin Schälike - Graphic Design: Dorit Bialer - Photos: Bernhard Musil - Production & PR: ehrliche arbeit – freelance office for culture - Choreographic Assistant: Zuhal Toptas - Stage Assistant: Max Johns - Costume Assistant: Veronika Weinhold

Funded by the City of Berlin. Supported by and produced at DOCK 11. Thanks to Hakvutza Jaffo, Tel Aviv Dance Studios.

www.totalbrutal.net

I am currently pulling off 8-12 hours of physical activity a day, (trying to squeeze out my own training besides working on the project) so sorry for the lack of activity on the blog. I know from the emails I recieved many of you are interested to find out some more details about my experiences here in Berlin, and soon I will share some insights on the amazing experience of creating Matkot. Stay tuned, to be continued...

Ido.

Berlin - Nov, 09

Landed in Berlin.
I wont pretend to figure this place out in one day. Obviously, this place carries a lot of baggage behind it, you can feel it walking the streets here.
Berlin Automn... Let me tell you, there is nothing 'automny' about it for me... This is winter and winter with a bite. Grey, tinkeling rain all the time and muddy shoes that go along with brown stained 'boca de calca'. I usualy dont like this kind of weather, but this place is hypnotic. The harsh,strict german languege, the perfectly designed faces, the shicky fashion and art and the old factories from the war. I have to know more. Much more.

After 8 hours in the studio, meeting the other guys and gals (we are 5) working the project, I was taken to my apartment by the production manager. What a nice surprise...
A beatifull two bedroom aparment right in the center, coozy and warm, with fast internet access and a fully equipped kitchen. I am set. Spending here the next 40 days will be a pleasure.

I intend to explore the city, take interesting workshops and classes and see lots of shows. (from any kind!)
My training will be squeezed into the daily 8 hours movement research we are doing, and another 1-3 hours session in the end of the day. (9-11 hours of movement with 2 30 min breaks in the middle?? I guess so..)

Tomorrow early, we start again, I'll take some pictures of our amazing, completely new studio and maybe some movement clips. Stay tuned and communicate with me.

BTW, my new websites - www.idoportal.com and www.floreioart.com are comming closer and closer to some finish line.. You can already see the new design and features, but most of them are not functional yet. My good friend and amazing graphic designer Oren Vermus is responsible for the simple, clean and beautifull design, my other good childhood friend Timor (Troi Designs) is responsible for the programming. Thanks, guys, no way I could have done it without your endless help.

Ido.

Reverse Corta Capim sequence

Reverse Corta Capim - Au Cortado




A sequence of two simple movements - Reverse Corta Capim and Au Cortado.
From a squat position start a Reverse Corta Capim and complete 3 turns of it. After the 3rd rep continue the motion into a spin around yourself, spotting the movement with your arms on the floor and maintaining the original energy and intent of the Corta Capim. The spin happens on the ball of the foot and while maintaining the center of mass above the axis point. While spinning, rise up simultaniously (extend the spinning leg as it spins) and after completing a full turn, go into Au Cortado without placing the spinning leg on the ground, but instead using it to gain momentum into the Au.


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. Role Into Half Au / Role Into Au Cortado 12 reps / 2 sets / 60 sec rest
D1. Corta Capim Rotations X 10-20 reps per side / 2 sets / 60 sec

Conditioning
E1. Swedish Bars Front Support (partner help) 10 sec
E2. Swedish Bars Back Support (partner help) 10 sec
Repeat E1,E2 for a total of 3 sets, resting 45-90 sec between exercises

F1. 90-90 Iso Pull Up Hang 10-20 sec
F2. Basic Bridge Push Ups 10-15 reps
perform 3 sets resting 90 sec after F2

Prehab
F1. Scapula Mobilization Routine X 2 sets / 60 sec rest


Floreio Workout Intermidiate/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 20-30 sec X 3 sets / 45-60 sec of rest

Floreio
C1. Reverse Corta Capim - Au Cortado 10 reps / 3 sets / 60 sec
D1. Reverse Corta Capim 10 reps per side / 2 sets / 60 sec

Conditioning
E1. Swedish Bars Front Support (partner help or alone) 10-15 sec
E2. Swedish Bars Back Support (partner helpor alone) 10-15 sec
Repeat E1,E2 for a total of 3 sets, resting 45-90 sec between exercises

F1. 90-90 One Arm Iso Chin Up Hang rope assisted or one arm only 10-20 sec
F2. One Leg Bridge Push Ups 10-16 reps (change legs) One Arm Bridge Push Ups 5 reps per side / perform 3 sets resting 90 sec between sets

Prehab
F1. Scapula Mobilization Routine X 2 sets / 60 sec rest


Some interesting posts on the forum:
Active Flexibility's importance in overall flexibility development
Knee issues and myofascial release routine

Enjoy, stay flowing,
Ido.

Some more work

A lot of people have been asking me about stretching and flexibility enhancement, I decided to post a short piece about it in the forum, check it out.
Also, for those of you who are experiencing limiting knee issues that prevent you from performing extensive Floreio training, here is a great myofascial release routine for the quads and IT band that will help with most issues relating to excessive tension and improper tracking of the Patella.
Let me know what are your experiences with this through the forum, looking forward to hearing from you.

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. Static QDR 10-30 sec per side / 3 sets / 45 sec rest

Floreio
C1. QDR Rotational Push Ups -Beginner variation X 10-14 reps / 2 sets / 60 sec of rest
D1. High Bridge Static Hold 30 sec
D2. Rotations Into Arch Using The Wall X 10 reps / repeat D1-D2 for 2 sets / 60 sec rest

or

D1. Rotations into High Bridge X 10 reps / 2 sets / 60 sec rest
E1. Corta Capim Rotations X 20 reps per side / 2 sets / 60 sec
F1. Corta Capim Spin X 14 reps / 2 sets / 60 sec of rest
G1. Au Cortado X 12-16 reps / 2 sets / 60 sec of rest

Conditioning
H1. The Shrimp (foot+knee or just knee of the back leg touching the ground)
H2. Swedish Bench Hanging Leg Raises
H3. Basic Bridge Push Ups
Perform 10 (5-5 per leg in the shrimp),8,6,4,2 reps with as little rest as possible of H1-H3

Prehab
J1. Wrists Routine X 2 sets



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. Static QDR 20-30 sec per side / 3 sets / 45 sec rest

Floreio
C1. Rotation Into High Bridge to Head to QDR Exit X 10 reps / 2 sets / 60 sec
D1. Queda Batido - easy variation X 16-20 reps / 2 sets / 60 sec of rest
E1. Corta Capim Spin into QDR Rotational Push Up 10 reps / rest 60 sec / 2 sets
F1. Au Cortado into Corta Capim Spin X 10-14 reps / 2 sets / 60 sec of rest

Conditioning
G1. The Shrimp (just knee of the back leg touching the ground)
G2. 0-90 Hanging Leg Raises
G3. One Leg Bridge Push Ups (change legs every rep)
Perform 10 (5-5 per leg in the shrimp),8,6,4,2 reps with as little rest as possible of G1-G3

Rehab
G1. Wrists Routine X 2 sets



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. Static QDR 30 sec per side / 3 sets / 45 sec rest

Floreio
C1. Rotation Into Low Bridge - QDR 2 QDR Role 10 reps X 2 sets / 60 sec
D1. Queda Batido - advanced variation X 20 reps /2 sets / 45 sec of rest
E1. Au Cortado - Corta Capim - QDR Rotational Push Up - Role 10 reps / 2 sets / 60 sec
F1. Corta Capim Rotations Into Bridge Rotation With QDR Exit 10 reps / 2 sets / 60 sec

Conditioning
G1. The Shrimp - in a quad stretch position or with knee only touching behind you
G2. 0-90 Hanging Leg Raises or One Arm Hanging Leg Raises (change arms every rep)
G3. One Arm Bridge Push Ups (change arms every rep)
Perform 10 (5-5 per leg in the shrimp),8,6,4,2 reps with as little rest as possible of G1-G3

Prehab
J1. Wrists Routine X 2 sets

Enjoy your training,
Ido.

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.