Reverse Corta Capim Rotations
It is exactly as it sounds - a Corta Capim Rotations only performed in reverse. It is a more challanging variation of the Corta Capim.
The same details as the normal version still go here:
1. The rotating foot will slide on the floor on it heel first, then the side of the foot, (knife of the foot) then the top of the foot, the inside of it and finaly back to the heel.
2. Completely extand the leg at all times during the rotation. You want to create the biggest circle possible with the rotation, there is a special tendency to shorten the arc in the back - making it easier but not complete. Dont fall into this trap.
Perfect practice makes perfect. Take it slow and work the details.
Hanging Leg Raises
This is an essential part of my training for abdomen and hip flexors strength.
The hanging leg raise should be achieved by... anyone. In my opinion it is a very natural and useful pattern of movement - pulling your legs up while hanging. Before tackling more advanced hanging feats like the Front Lever, I like to see people first perfecting this skill.
The HLR has an active flexibility component to it, making it an even more complete package than other traditional abdominal exercises.
The most basic progression I take novices through is the Swedish Bench HLR.
Installing the Swedish Bench in the proper height allows for fine tunning of the exercise intensity until the full vertical variation is possible. Keep increasing the height of the bench anchor point with time. A rep counts as a rep only when you touch the bench with your feet.
Once vertical HLRs are possible, one possibility is to concentrate on the upper half of the movement - performing 0-90 Degrees Hanging Leg Raises, starting in a hanging L-sit and going up to the bar and back.
Another challanging variation that includes an upper back component to it, along with an advanced core challangeis the One Arm Hanging Leg Raises. Very simple - hang from a pull up bar with one arm only. Lift your feet to the bar and back and repeat for reps.
Simple but not easy. If you are able to perform HLRs but not the one arm version, I suggest you concentrate on increasing the number of reps, until 5 is achieved, then add a static pause at the top, until 5 sec is possible in all 5 reps, then add weight. In addition, start to play with one arm hangs from the pull up bar - up to sets of 30-45 sec. This combination will allow you eventualy to progress to the one arm version.
Workout of the day - Beginners
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. CSF X 75 sec / 5 sets / 90 sec rest (Add any skills you have aquired that can combine into the CFS)
Conditioning
D1. High Bridge Static Hold 30,25,20 sec
D2. Gatherings Beginner Variations X 12,10,8 reps
D3. Swedish Bench Hanging Leg Raises X 12,10,8 reps
Rest 45 sec between D1, D2 and D3 and complete 3 sets with the reps/time mentioned above
Prehab
E1. Shoulder ROM and Stabilization routine X 1 set
E2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
F1. Elastic Band Dislocations (from Scapula mobilization routine) for an extra 2 sets of 20 reps / rest 60 sec, keep it low intensity and dont push it too far
Workout of the day - 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. CSF X 75 sec / 5 sets / 90 sec rest (Add any skills you have aquired that can combine into the CFS)
Conditioning
D1. 0-90 Hanging Leg Raises X 5 reps / 3 sets /120 sec rest
E1. Rotations into High Bridge X 12,10,8 reps
E2. Gatherings Intermidiate Variations X 12,10,8 reps
Rest 45 sec between E1 and E2 and complete 3 sets with the reps/time mentioned above
Prehab
E1. Shoulder ROM and Stabilization routine X 1 set
E2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
F1. Elastic Band Dislocations (from Scapula mobilization routine) for an extra 2 sets of 20 reps / rest 60 sec, keep it low intensity and dont push it too far
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. CSF X 75 sec / 5 sets / 90 sec rest (Add any skills you have aquired that can combine into the CFS)
Conditioning
D1. One Arm Hanging Leg Raises X 5 reps per arm / 3 sets /120 sec rest
E1. Rotations into High Bridge X 12,10,8 reps
E2. Gatherings Advanced X 12,10,8 reps
Rest 45 sec between E1 and E2 and complete 3 sets with the reps/time mentioned above
Prehab
E1. Shoulder ROM and Stabilization routine X 1 set
E2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
F1. Elastic Band Dislocations (from Scapula mobilization routine) for an extra 2 sets of 20 reps / rest 60 sec, keep it low intensity and dont push it too far
Important Notice:
I will be away for the week, traveling abroad to Russia, posts may be small, or none at all, depending on internet access and free time. I will be back in Sept 1st, please keep practicing and working on the skills.
The good news is when I will be back it will be time to launch our new website. I do hope it will make things easier for everyone, and that the great community that we have gathering around this kind of challanging but rewarding work on our bodies will grow even further. Spread the word, let me know if you need my help through the forum...
Ido.
Sunday, August 23, 2009
Friday, August 21, 2009
Pulling and Air Babies
Today we will plunge into the world of pulling strength and learn a new static position, adding to our Equilibre/handbalancing vocabulary.
90-90 Iso Pull Up Hang
This is a very good static position to concentrate on, (along with other pulling static positions that will be introduced in the future) that combines upper arm, back, hip flexor and core challanges.
Basicly, hanging from a high bar, in a supinated (chin up) or pronated (pull up) grip, bend the elbows in a 90 degrees angle, and lift your knees or full extended legs in a 90 degree angle to your body. Hold the position for the required amount of time and come down.
90-90 One Arm Iso Chin Up Hang
This is a more advanced version - using only one arm to hold in position. A special attention should be given to stop the rotation of the body inwards - hold the position facing the front and using a chin up supinated grip.
To work towards this skill, use a short rope hanging from the pull up bar - and hold it with the free hand to assist you. The lower you grab, the less help you get.
Frog Stance
This is a basic static Equilibre position used before more advanced variations can be achieved. It will help both your handstand practice (in conjunction with the other handstand exercises I have shared before) and the developement of other static position such as the QDR, Air Baby, etc..
Start in a low squat, place your hands a bit more than shoulder width apart, fingers pointing forward on the ground. Put your knees on top of your elbow-triceps and lean forward, without taking the head too low towards the ground. Extending the elbow angle will require a bit more strength but will allow a higher position to be held. Make sure you pull your heels towards your butt and breath shallowly without disturbing the musclulature involved in the balance. Hold for time and come back to Squat.
Air Baby Extensions
This is a developmental exercise, for someone who has achieved a strong Frog Stance and wants to advance into the Air Baby position.
Start in a similar position to the frog stance, but with one hand rotated out in a 90 degree angle and the other a bit more forward.
Lift into the position, and after shifting the weight to the rotated hand side, straighten the opposite leg back and forth, slowly and while maintaining balance.
In order to do so, you will have to shift the weight a bit to the active side, and this will start you on your way to build control and strength in the side position - essential for the future Air Baby position.
A harder variation also demonstrated in the clip is to straighten the leg back and rotate the pelvis sideways at the same time - putting more weight on the active side and comming one step closer to the one arm Air Baby.
Repeat for reps, come down, and perform on the opposite side.
Static Air Baby
This exercise is for someone already comfortable with the advanced variation of the Air Baby Extensions.
The easiest position is the Air Baby with two hand support on the ground. Start in the Air Baby extension exercise and reach the fully extended position - leg both back and rotated out. Hold for time, repeat on the other side.
A more advanced variations will include lifting into the fingertips and eventualy two or one fingers of the free hand. Basicly keep rotating out the pelvis and extending back with the leg, while straightening the elbow angle and maintaining strong core tension. Also, push into the ground with your active hand and extend the shoulder out, widening the scapulas.
If all of those cues will be covered, the free hand will be under less tension - allowing you to rise to your finger tips and aproaching the full one arm Air Baby.
The full one arm position will become possible after one can hold a consistent 10-15 sec One Arm plus two fingers assistance position sets.
Work it with patience, it will come, but only to those with enough work ethic, patience and will power.
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 work
C1. QDR Rotational Push Ups -Beginner variation X 10-14 reps / 3 sets / 60 sec of rest
D1. Rotations into High Bridge X 10 reps / 3 sets / 60 sec rest
or
D1. High Bridge hold - total time 30 sec
D2. Rotations Into Arch Using The Wall X 10 reps / perform 3 sets of d1-d2 resting 60 sec after D2 only
E1. Corta Capim Rotations X 15 reps per side / 3 sets / 60 sec
Strength
F1. 90-90 Iso Pull Up Hang 10-20 sec / 5 sets / 60-90 sec rest
Prehab
G1. Wrists Routine X 3 subsequent 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. Air Baby Extensions 5-10 reps per side X 3-5 sets / 60 sec rest
Floreio work
C1. QDR Rotational Push Ups -Beginner variation or QDR Rotational Push Ups -Advanced variation X 10-14 reps / 3 sets / 60 sec of rest
D1. Rotations into High Bridge or Rotation Into High Bridge to Head to QDR Exit X 10 reps / 3 sets / 60 sec rest
E1. Corta Capim Rotations X 20 reps per side / 3 sets / 60 sec
Strength
F1. 90-90 Iso Pull Up Hang or rope assisted 90-90 One Arm Iso Chin Up Hang 10-30 sec / 5 sets / 60-90 sec rest
Prehab
G1. Wrists Routine X 3 subsequent sets
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 work
C1. QDR Circles X 10 reps per side / 3 sets / 60 sec of rest
D1. Rotation Into High Bridge to QDR Exit X 10 reps / 3 sets / 60 sec
E1. Corta Capim Rotations X 25 reps per side / 3 sets / 60 sec
Strength
F1. 90-90 One Arm Iso Chin Up Hang 5-15 sec per side, resting 10 sec in between sides / 5 sets / 60-90 sec rest
Prehab
G1. Wrists Routine X 3 subsequent sets
Interesting posts on the forum
The Gaga movement modality - an intersting tool for anyone who moves (still...)
Circus School documentry - watch how the kid equilbirist phenomenon trains
Physical culture from around the world
Ido's number one health tip - clean up your act!
Closed System Flow - post your clip and get a gift - glimpse clip of future Floreio Art movements
Quality of movement thread. Keeps growing. Add your favorite clip!
Dynamic balance - amazing robot video
Fear management for acrobatics - a future release
Improvisation as the highest form of physical expression
Enjoy,
Ido.
90-90 Iso Pull Up Hang
This is a very good static position to concentrate on, (along with other pulling static positions that will be introduced in the future) that combines upper arm, back, hip flexor and core challanges.
Basicly, hanging from a high bar, in a supinated (chin up) or pronated (pull up) grip, bend the elbows in a 90 degrees angle, and lift your knees or full extended legs in a 90 degree angle to your body. Hold the position for the required amount of time and come down.
90-90 One Arm Iso Chin Up Hang
This is a more advanced version - using only one arm to hold in position. A special attention should be given to stop the rotation of the body inwards - hold the position facing the front and using a chin up supinated grip.
To work towards this skill, use a short rope hanging from the pull up bar - and hold it with the free hand to assist you. The lower you grab, the less help you get.
Frog Stance
This is a basic static Equilibre position used before more advanced variations can be achieved. It will help both your handstand practice (in conjunction with the other handstand exercises I have shared before) and the developement of other static position such as the QDR, Air Baby, etc..
Start in a low squat, place your hands a bit more than shoulder width apart, fingers pointing forward on the ground. Put your knees on top of your elbow-triceps and lean forward, without taking the head too low towards the ground. Extending the elbow angle will require a bit more strength but will allow a higher position to be held. Make sure you pull your heels towards your butt and breath shallowly without disturbing the musclulature involved in the balance. Hold for time and come back to Squat.
Air Baby Extensions
This is a developmental exercise, for someone who has achieved a strong Frog Stance and wants to advance into the Air Baby position.
Start in a similar position to the frog stance, but with one hand rotated out in a 90 degree angle and the other a bit more forward.
Lift into the position, and after shifting the weight to the rotated hand side, straighten the opposite leg back and forth, slowly and while maintaining balance.
In order to do so, you will have to shift the weight a bit to the active side, and this will start you on your way to build control and strength in the side position - essential for the future Air Baby position.
A harder variation also demonstrated in the clip is to straighten the leg back and rotate the pelvis sideways at the same time - putting more weight on the active side and comming one step closer to the one arm Air Baby.
Repeat for reps, come down, and perform on the opposite side.
Static Air Baby
This exercise is for someone already comfortable with the advanced variation of the Air Baby Extensions.
The easiest position is the Air Baby with two hand support on the ground. Start in the Air Baby extension exercise and reach the fully extended position - leg both back and rotated out. Hold for time, repeat on the other side.
A more advanced variations will include lifting into the fingertips and eventualy two or one fingers of the free hand. Basicly keep rotating out the pelvis and extending back with the leg, while straightening the elbow angle and maintaining strong core tension. Also, push into the ground with your active hand and extend the shoulder out, widening the scapulas.
If all of those cues will be covered, the free hand will be under less tension - allowing you to rise to your finger tips and aproaching the full one arm Air Baby.
The full one arm position will become possible after one can hold a consistent 10-15 sec One Arm plus two fingers assistance position sets.
Work it with patience, it will come, but only to those with enough work ethic, patience and will power.
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 work
C1. QDR Rotational Push Ups -Beginner variation X 10-14 reps / 3 sets / 60 sec of rest
D1. Rotations into High Bridge X 10 reps / 3 sets / 60 sec rest
or
D1. High Bridge hold - total time 30 sec
D2. Rotations Into Arch Using The Wall X 10 reps / perform 3 sets of d1-d2 resting 60 sec after D2 only
E1. Corta Capim Rotations X 15 reps per side / 3 sets / 60 sec
Strength
F1. 90-90 Iso Pull Up Hang 10-20 sec / 5 sets / 60-90 sec rest
Prehab
G1. Wrists Routine X 3 subsequent 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. Air Baby Extensions 5-10 reps per side X 3-5 sets / 60 sec rest
Floreio work
C1. QDR Rotational Push Ups -Beginner variation or QDR Rotational Push Ups -Advanced variation X 10-14 reps / 3 sets / 60 sec of rest
D1. Rotations into High Bridge or Rotation Into High Bridge to Head to QDR Exit X 10 reps / 3 sets / 60 sec rest
E1. Corta Capim Rotations X 20 reps per side / 3 sets / 60 sec
Strength
F1. 90-90 Iso Pull Up Hang or rope assisted 90-90 One Arm Iso Chin Up Hang 10-30 sec / 5 sets / 60-90 sec rest
Prehab
G1. Wrists Routine X 3 subsequent sets
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 work
C1. QDR Circles X 10 reps per side / 3 sets / 60 sec of rest
D1. Rotation Into High Bridge to QDR Exit X 10 reps / 3 sets / 60 sec
E1. Corta Capim Rotations X 25 reps per side / 3 sets / 60 sec
Strength
F1. 90-90 One Arm Iso Chin Up Hang 5-15 sec per side, resting 10 sec in between sides / 5 sets / 60-90 sec rest
Prehab
G1. Wrists Routine X 3 subsequent sets
Interesting posts on the forum
The Gaga movement modality - an intersting tool for anyone who moves (still...)
Circus School documentry - watch how the kid equilbirist phenomenon trains
Physical culture from around the world
Ido's number one health tip - clean up your act!
Closed System Flow - post your clip and get a gift - glimpse clip of future Floreio Art movements
Quality of movement thread. Keeps growing. Add your favorite clip!
Dynamic balance - amazing robot video
Fear management for acrobatics - a future release
Improvisation as the highest form of physical expression
Enjoy,
Ido.
Tuesday, August 18, 2009
Another workout
Today's workout:
Beginners
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. QDR Rotational Push Ups -Beginner variation X 10-14 reps / 3 sets / 60 sec of rest
D1. Rotations into High Bridge X 10 reps / 3 sets / 60 sec rest
or
D1. High Bridge hold - total time 30 sec
D2. Rotations Into Arch Using The Wall X 10 reps / perform 3 sets of d1-d2 resting 60 sec after D2 only
E1. Corta Capim Spin X 14 reps / 3 sets / 60 sec of rest
Conditioning
F1. NDA Lateral Push Ups side to side X 20/18/16 reps
Rest 60 seconds between sets
Prehab
F1. Shoulder ROM and Stabilization routine X 1 set
F2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
Intermidiates
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. QDR Rotational Push Ups -Beginner variation or QDR Rotational Push Ups -Advanced variation X 10-14 reps / 3 sets / 60 sec of rest
D1. Rotations into High Bridge or Rotation Into High Bridge to Head to QDR Exit X 10 reps / 3 sets / 60 sec rest
E1. Corta Capim Spin X 14 reps / 3 sets / 45 sec of rest
Conditioning
F1. NDA Lateral Push Ups side to side X 20 reps
Perform 3 sets resting 45 seconds between sets
Prehab
F1. Shoulder ROM and Stabilization routine X 1 set
F2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
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 30 sec
B2. Handstand Straighten Into Line X 45 sec total work
Complete 2 cycles of B1-B2, resting 60 sec between exercises
Floreio
C1. QDR Circles X 10 reps per side / 3 sets / 60 sec of rest
D1. Rotation Into High Bridge to QDR Exit X 10 reps / 3 sets / 60 sec
E1. Corta Capim Spin X 14 reps / 3 sets / 45 sec of rest
Conditioning
F1. D1. NDA Lateral One Arm Push Ups side to side X 10/8/6/4/2 reps
Rest 60/45/30/15 seconds between sets
Prehab
F1. Shoulder ROM and Stabilization routine X 1 set
F2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
Interesting posts on the forum
The Gaga movement modality - an intersting tool for anyone who moves (still...)
Circus School documentry - watch how the kid equilbirist phenomenon trains
Physical culture from around the world
Ido's number one health tip - clean up your act!
Closed System Flow - post your clip and get a gift - glimpse clip of future Floreio Art movements
Quality of movement thread. Keeps growing. Add your favorite clip!
Dynamic balance - amazing robot video
Fear management for acrobatics - a future release
Improvisation as the highest form of physical expression
Enjoy,
Ido.
Beginners
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. QDR Rotational Push Ups -Beginner variation X 10-14 reps / 3 sets / 60 sec of rest
D1. Rotations into High Bridge X 10 reps / 3 sets / 60 sec rest
or
D1. High Bridge hold - total time 30 sec
D2. Rotations Into Arch Using The Wall X 10 reps / perform 3 sets of d1-d2 resting 60 sec after D2 only
E1. Corta Capim Spin X 14 reps / 3 sets / 60 sec of rest
Conditioning
F1. NDA Lateral Push Ups side to side X 20/18/16 reps
Rest 60 seconds between sets
Prehab
F1. Shoulder ROM and Stabilization routine X 1 set
F2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
Intermidiates
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. QDR Rotational Push Ups -Beginner variation or QDR Rotational Push Ups -Advanced variation X 10-14 reps / 3 sets / 60 sec of rest
D1. Rotations into High Bridge or Rotation Into High Bridge to Head to QDR Exit X 10 reps / 3 sets / 60 sec rest
E1. Corta Capim Spin X 14 reps / 3 sets / 45 sec of rest
Conditioning
F1. NDA Lateral Push Ups side to side X 20 reps
Perform 3 sets resting 45 seconds between sets
Prehab
F1. Shoulder ROM and Stabilization routine X 1 set
F2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
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 30 sec
B2. Handstand Straighten Into Line X 45 sec total work
Complete 2 cycles of B1-B2, resting 60 sec between exercises
Floreio
C1. QDR Circles X 10 reps per side / 3 sets / 60 sec of rest
D1. Rotation Into High Bridge to QDR Exit X 10 reps / 3 sets / 60 sec
E1. Corta Capim Spin X 14 reps / 3 sets / 45 sec of rest
Conditioning
F1. D1. NDA Lateral One Arm Push Ups side to side X 10/8/6/4/2 reps
Rest 60/45/30/15 seconds between sets
Prehab
F1. Shoulder ROM and Stabilization routine X 1 set
F2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
Interesting posts on the forum
The Gaga movement modality - an intersting tool for anyone who moves (still...)
Circus School documentry - watch how the kid equilbirist phenomenon trains
Physical culture from around the world
Ido's number one health tip - clean up your act!
Closed System Flow - post your clip and get a gift - glimpse clip of future Floreio Art movements
Quality of movement thread. Keeps growing. Add your favorite clip!
Dynamic balance - amazing robot video
Fear management for acrobatics - a future release
Improvisation as the highest form of physical expression
Enjoy,
Ido.
Saturday, August 15, 2009
Fusion movements
Fusion movements are complex movements that are constructed by two basic movements that serve as building blocks of the new creation. The difference between fusion movements and movement sequences is that the movements in the fusion are 'blended' together in a seamless manner, without any use of the transition movement used in the sequence, (the squat in our CSF, so far...) while basicly creating a new movement - it does not longer look like a sequence of two movements that have a start and an end to each of them.
Rotation Into Bridge With QDR Exit
This is a very beautiful fusion movement, that may take a while to develop. Stay focused, make sure your wrists are warmed up and do extra wrist prehab at the end of your sessions.
A strong and stable Static QDR together with the QDR Rotational Push Ups are essential here. Go back to them and practice them often. If you do not have the control to do these, choose the beginner workout and perfect those movements first.
First one should learn the Head Bridge To QDR Push Ups.
Lay on your back. Lift into a back bridge and slide your head back, leaning on it. This will allow you to 'free' one of your arms. Lift it and bring it as far back and to the side as you can - towards your waist, placing the palm in such a way the elbow is pointing up waiting for the body to descend from above into QDR. Move your waist from above (dont collapse) and place the waist on top of the elbow in a QDR position. Make sure the elbow is firm and the wrist, lower arm and upper arm are active and resisting.
Push back up, place your head on the floor and support some weight with it. Free your QDR supporting hand and bring it back to neutral bridge position. Start over on the other side and repeat for reps.
This movement will allow you to 'oil' the lowering down process from the bridge into the QDR. Practice it until it is easy and flowing. Do not neglect this stage, it is essential for futher development.
The next stage is the Head Bridge Lower To QDR And Leg Swings.
In this stage, while lowering down from the head bridge into the QDR we will be using a cross step, from behind the knee, similar to the cross step previously used in the QDR Circles. (Article is here)
After lowering down and cross stepping, and when in a solid QDR position, we will swing the free leg back and forth, while maintaining balance and control, simlulating the future exit.
After 2-5 leg swings, return the swinging leg from in front of the support leg and recross backwards the support leg into the neutral back bridge position, support on the head and change the arms to the other side. Repeat for reps.
The last stage in this developmental practice will be the full Head Bridge Lower Down to QDR and Leg Swings to Slide Out.
After a couple of leg swings in the last stage final position, use the momentum created by the swings to pivot out on the supporting elbow, while changing the orientation of the legs - from one bent and the other straight to the opposite position, and push sideways into the Squat.
I cannot highlight enough the need for strong wrists and arms in the positions above. Starting this practice too early, without the proper joint preparation and strength training specific to this practice, will lead to injury. No matter how strong you think you are, I have seen ex elite gymnasts, weightlifters and dancers hurt themselves trying to learn this movement. Be humble.
The next progression after being comfortable with the Head Bridge Lower to QDR Slide Out is to add a Rotation Into High Bridge at the start.
Start with a Rotation Into High Bridge, when you reach the bridge position, lower down to your head and continue with the last exercise sequence.
After being able to do the complete combination, take away the leg swings before the slide out, to make it even smoother.
The final product is the Rotation Into High Bridge to QDR Exit.
The only difference here is taking away the head lean in the middle of the exercise, making the two movements - rotation into high bridge and QDR rotational push up and blending them in a completely seamless manner. Notice the quality of the movement, smoothness and flow. Those are main concerns in our practice. Dont just do it. Do it with flow.
Corta Capim Rotations
This is a very ancient and traditional movement pattern in many cultures. You can see the Corta Capim movement in Russian Cossack Dances, eastern martial arts, african rituals and more. It is also used in a very sophisticated way in Floreio flow work. (This is only the tip of the iceberg concerning Corta Capim variations and uses in fusion movements... Stay tuned)
From a squat, shift your weight towards one leg, transfering to the ball of the foot and opening up the knee to the side. Straighten the opposite leg sideways and place both hands on the floor in front of you.
Bring the straight leg from the side towards the center, while lifting each obstacle in 'its path' when it arrives at it, and placing the obstacle back down right after it passed.
The first obstacle would be the first hand, then the other hand, and then the opposite foot - the one that supports us on the ground.
In order to lift the foot, we need to momentarily shift the weight off it - to the hands. The body will lean forward, the inside of the supporting leg would lean against the elbow, and the weight shift will allow us to lift the supporting foot up, pass the opposite leg below it and come down into the supporting foot once it has passed.
When you finish the complete rotation either continue into another one or when reaching the original 'legs sideways position', pull your straight leg back and shift into the flat foot squat at the same time.
This whole process needs to be practiced until it is smooth and seamless. It will take some practice, start slow, and 'oil' the movement as you advance.
Other improtant details:
1. The rotating foot will slide on the floor on it heel first, then the side of the foot, (knife of the foot) then the top of the foot, the inside of it and finaly back to the heel.
2. Completely extand the leg at all times during the rotation. You want to create the biggest circle possible with the rotation, there is an special tendency to shorten the arc in the back - making it easier but not complete. Dont fall into this trap.
I have seen many movement artists, athletes and sports man trying this skill, teaching it and.... doing it with very bad movement quality - not a full circle, jerky weight shift and an obvious lack of understanding of the movement details. Dont join them, please. Take notice of the video demonstration, study it and reread the details. The devil is in the details. (and so is God)
Fusion Movement 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
Explosive Leg Work
C1. Jump Into Box - Standing 8 reps X 2 sets / 90 sec rest
D1. Jump Into Box - Iso-Squat 8 reps X 2 sets / 90 sec rest
Flow Work
E1. Head Bridge To QDR Work (choose the variation you are capable of) 10-20 reps / 3 sets / 60 sec
F1. High Bridge Static Hold 30 sec
F2. Rotations Into Arch Using The Wall X 10 reps
or
F1. Rotations into High Bridge X 10 reps
complete 3 sets / 60 sec rest
G1. Corta Capim Rotations X 20 reps per side / 3 sets / 60 sec
Conditioning/prehab
H1. Ecc Pistol + Side Push Up 10,8,6 (per leg) / as little rest as you need
I1. Wrist routine X 2 sets
Fusion Movement 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
Explosive Leg Work
C1. Jump Into Box - Standing 8 reps X 2 sets / 90 sec rest
D1. Jump Into Box - Iso-Squat 8 reps X 2 sets / 90 sec rest
Flow Work
E1. Rotation Into High Bridge to Head to QDR Exit X 10 reps / 3 sets / 60 sec
G1. Corta Capim Rotations X 30 reps per side / 3 sets / 60 sec
Conditioning/prehab
H1. Ecc Pistol + One Arm Side Push Up 10,8,6 (per leg) / as little rest as you need
I1. Wrist routine X 2 sets
Fusion Movement 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 QDR 30 sec per side / 3 sets / 45 sec rest
Explosive Leg Work
C1. Front Flip - Standing X 5 reps X 3 sets / 75 sec rest
D1. Back Flip - Iso Squat X 5 reps X 3 sets / 75 sec rest
Flow Work
E1. Rotation Into High Bridge to QDR Exit X 10 reps / 3 sets / 60 sec
G1. Corta Capim Rotations X 45 sec of work per side / 3 sets / 60 sec
Conditioning/prehab
H1. Pistol + One Arm Side Push Up 10,8,6 (per leg) / as little rest as you need
I1. Wrist routine X 2 sets
News:
If you are interested in a small glimpse into the close future of the floreio art project, all you need to do is join the forum and post a small video clip of you performing some CSF work. (for description of CFS, go here)
Post the clip here and you will recieve a video clip by email immediatly. Your clip doesnt have to be perfect or long in duration, just a small demo of some work being done.
Join us at the forum for some excelent discussions about mobility, strength, flow and improvisation in movement. Forum.
Rotation Into Bridge With QDR Exit
This is a very beautiful fusion movement, that may take a while to develop. Stay focused, make sure your wrists are warmed up and do extra wrist prehab at the end of your sessions.
A strong and stable Static QDR together with the QDR Rotational Push Ups are essential here. Go back to them and practice them often. If you do not have the control to do these, choose the beginner workout and perfect those movements first.
First one should learn the Head Bridge To QDR Push Ups.
Lay on your back. Lift into a back bridge and slide your head back, leaning on it. This will allow you to 'free' one of your arms. Lift it and bring it as far back and to the side as you can - towards your waist, placing the palm in such a way the elbow is pointing up waiting for the body to descend from above into QDR. Move your waist from above (dont collapse) and place the waist on top of the elbow in a QDR position. Make sure the elbow is firm and the wrist, lower arm and upper arm are active and resisting.
Push back up, place your head on the floor and support some weight with it. Free your QDR supporting hand and bring it back to neutral bridge position. Start over on the other side and repeat for reps.
This movement will allow you to 'oil' the lowering down process from the bridge into the QDR. Practice it until it is easy and flowing. Do not neglect this stage, it is essential for futher development.
The next stage is the Head Bridge Lower To QDR And Leg Swings.
In this stage, while lowering down from the head bridge into the QDR we will be using a cross step, from behind the knee, similar to the cross step previously used in the QDR Circles. (Article is here)
After lowering down and cross stepping, and when in a solid QDR position, we will swing the free leg back and forth, while maintaining balance and control, simlulating the future exit.
After 2-5 leg swings, return the swinging leg from in front of the support leg and recross backwards the support leg into the neutral back bridge position, support on the head and change the arms to the other side. Repeat for reps.
The last stage in this developmental practice will be the full Head Bridge Lower Down to QDR and Leg Swings to Slide Out.
After a couple of leg swings in the last stage final position, use the momentum created by the swings to pivot out on the supporting elbow, while changing the orientation of the legs - from one bent and the other straight to the opposite position, and push sideways into the Squat.
I cannot highlight enough the need for strong wrists and arms in the positions above. Starting this practice too early, without the proper joint preparation and strength training specific to this practice, will lead to injury. No matter how strong you think you are, I have seen ex elite gymnasts, weightlifters and dancers hurt themselves trying to learn this movement. Be humble.
The next progression after being comfortable with the Head Bridge Lower to QDR Slide Out is to add a Rotation Into High Bridge at the start.
Start with a Rotation Into High Bridge, when you reach the bridge position, lower down to your head and continue with the last exercise sequence.
After being able to do the complete combination, take away the leg swings before the slide out, to make it even smoother.
The final product is the Rotation Into High Bridge to QDR Exit.
The only difference here is taking away the head lean in the middle of the exercise, making the two movements - rotation into high bridge and QDR rotational push up and blending them in a completely seamless manner. Notice the quality of the movement, smoothness and flow. Those are main concerns in our practice. Dont just do it. Do it with flow.
Corta Capim Rotations
This is a very ancient and traditional movement pattern in many cultures. You can see the Corta Capim movement in Russian Cossack Dances, eastern martial arts, african rituals and more. It is also used in a very sophisticated way in Floreio flow work. (This is only the tip of the iceberg concerning Corta Capim variations and uses in fusion movements... Stay tuned)
From a squat, shift your weight towards one leg, transfering to the ball of the foot and opening up the knee to the side. Straighten the opposite leg sideways and place both hands on the floor in front of you.
Bring the straight leg from the side towards the center, while lifting each obstacle in 'its path' when it arrives at it, and placing the obstacle back down right after it passed.
The first obstacle would be the first hand, then the other hand, and then the opposite foot - the one that supports us on the ground.
In order to lift the foot, we need to momentarily shift the weight off it - to the hands. The body will lean forward, the inside of the supporting leg would lean against the elbow, and the weight shift will allow us to lift the supporting foot up, pass the opposite leg below it and come down into the supporting foot once it has passed.
When you finish the complete rotation either continue into another one or when reaching the original 'legs sideways position', pull your straight leg back and shift into the flat foot squat at the same time.
This whole process needs to be practiced until it is smooth and seamless. It will take some practice, start slow, and 'oil' the movement as you advance.
Other improtant details:
1. The rotating foot will slide on the floor on it heel first, then the side of the foot, (knife of the foot) then the top of the foot, the inside of it and finaly back to the heel.
2. Completely extand the leg at all times during the rotation. You want to create the biggest circle possible with the rotation, there is an special tendency to shorten the arc in the back - making it easier but not complete. Dont fall into this trap.
I have seen many movement artists, athletes and sports man trying this skill, teaching it and.... doing it with very bad movement quality - not a full circle, jerky weight shift and an obvious lack of understanding of the movement details. Dont join them, please. Take notice of the video demonstration, study it and reread the details. The devil is in the details. (and so is God)
Fusion Movement 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
Explosive Leg Work
C1. Jump Into Box - Standing 8 reps X 2 sets / 90 sec rest
D1. Jump Into Box - Iso-Squat 8 reps X 2 sets / 90 sec rest
Flow Work
E1. Head Bridge To QDR Work (choose the variation you are capable of) 10-20 reps / 3 sets / 60 sec
F1. High Bridge Static Hold 30 sec
F2. Rotations Into Arch Using The Wall X 10 reps
or
F1. Rotations into High Bridge X 10 reps
complete 3 sets / 60 sec rest
G1. Corta Capim Rotations X 20 reps per side / 3 sets / 60 sec
Conditioning/prehab
H1. Ecc Pistol + Side Push Up 10,8,6 (per leg) / as little rest as you need
I1. Wrist routine X 2 sets
Fusion Movement 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
Explosive Leg Work
C1. Jump Into Box - Standing 8 reps X 2 sets / 90 sec rest
D1. Jump Into Box - Iso-Squat 8 reps X 2 sets / 90 sec rest
Flow Work
E1. Rotation Into High Bridge to Head to QDR Exit X 10 reps / 3 sets / 60 sec
G1. Corta Capim Rotations X 30 reps per side / 3 sets / 60 sec
Conditioning/prehab
H1. Ecc Pistol + One Arm Side Push Up 10,8,6 (per leg) / as little rest as you need
I1. Wrist routine X 2 sets
Fusion Movement 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 QDR 30 sec per side / 3 sets / 45 sec rest
Explosive Leg Work
C1. Front Flip - Standing X 5 reps X 3 sets / 75 sec rest
D1. Back Flip - Iso Squat X 5 reps X 3 sets / 75 sec rest
Flow Work
E1. Rotation Into High Bridge to QDR Exit X 10 reps / 3 sets / 60 sec
G1. Corta Capim Rotations X 45 sec of work per side / 3 sets / 60 sec
Conditioning/prehab
H1. Pistol + One Arm Side Push Up 10,8,6 (per leg) / as little rest as you need
I1. Wrist routine X 2 sets
News:
If you are interested in a small glimpse into the close future of the floreio art project, all you need to do is join the forum and post a small video clip of you performing some CSF work. (for description of CFS, go here)
Post the clip here and you will recieve a video clip by email immediatly. Your clip doesnt have to be perfect or long in duration, just a small demo of some work being done.
Join us at the forum for some excelent discussions about mobility, strength, flow and improvisation in movement. Forum.
Wednesday, August 12, 2009
New Movements
Today we are going to continue adding more 'words' into our new languege. Our goal is to build control in singular movements and then move them into use - flow work, specificly in our Closed System Flow that will be developing on and on with time, until it will become a monster octopus with many tanticles. Such a flow will enable improvisation on the floor to happen in a beautiful demonstration of freedome of movement, mobility, strength, balance and control over one's body and mind. You can look at it as an advanced form of Yoga, Dance, mobility work, Improvisation, joint preparation, metcon - metabolic conditioning and of course - movement.
Corta Capim Spin
The corta capim spin requires some dynamic (rotational) balance and will be challanging at first.
Start in the squat. Shift the weight towards one foot, transferring into the ball of the foot and letting the knee come lower simultaniously. The other leg, which will become free to move due to the weight shift, will be straightened sideways.
Put your hands on the ground in front of you, between your legs. Start pushing the floor with your hands, rotating your body in its fixed position around the axis foot until you complete a full turn. Shift into the squat again and change sides. Repeat for reps.
The harder variation will be to initiate the push with the hands, and use your hands only to 'save you' in case of loss of balance. Try to do it as late as you can into the movement, until you feel you can complete the full turn with no hands assistance at all.
The hardest variation will be to initiate the movement from the hands and then complete a full turn with no hands touching the floor. Transform into the squat when you finish the full turn and start again to the opposite side. Make sure you do not shortcut here! Complete a full turn and land with the foot on its original spot on the floor.
QDR Circles
The QDR Circles are an advanced movement requiring the control of the Advanced QDR Rotational Push Up.
If you are unable to do it yet, go back to practice the intermidiate and advanced variations of the QDR Rotational Push Ups and come back to this movement once you have done so.
Basicly, from a squat, place you hands in front of you and lower towards the QDR, kick into the low one leg bridge QDR rotational push up position, trying to land as deep as you can into the rotation - almost in the line that originates in between your hands.
From the low one leg bridge position, take the straight leg, bend it and place it behind the bent leg in a cross-step and while making sure the body is lifted a bit higher than the original low bridge position. A side turning of the body needs to happen at the same time.
After cross-step (Look at the side and rear view to better understand that) slide your body from above towards the opposite elbow into a QDR position, while straightening the lower leg and kicking with it out of the position. Come out into a low 4 point stance on hands and feet and enter another QDR to repeat the circle.
Complete the desired number of reps before changing sides.
Take notice of these details:
1. Do not let the body sag into the ground in the low bridge positions - lift your pelvis up and arch your back - to provide room for the cross step to happen.
2. Land softly on the balls of the foot each time before you come to your heels. (if necessary at all)
3. Strong elbow and wrist position should be maintained. No playing around here - keep tension or injury will occur. If you are not able to do so, go work easier variations.
4. The hands do not move during the whole circle exercise - this restriction will create a lot of good adaptations in your body - mobility, stability and strength, because you will have to move your whole body around those two points of contact, in a closed kinetic chain fashion. Moving the hands from their original position will degrade this exercise substantialy.
Sample 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 sec X 3 sets / 45-60 sec of rest
Floreio
C1. QDR Rotational Push Ups -Beginner variation X 10-14 reps / 3-5 sets / 60 sec of rest
D1. Corta Capim X 14 reps / 3 sets / 60 sec of rest
Conditioning
E1. High Bridge Static Hold 30,25,20 sec
E2. Gatherings Beginner Variations X 12,10,8 reps
Rest 45 sec between E1 and E2, complete 3 sets with the reps/time mentioned above
Prehab
F1. Shoulder ROM and Stabilization routine X 1 set
F2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
Sample 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. QDR Rotational Push Ups -Beginner variation or QDR Rotational Push Ups -Advanced variation X 10-14 reps / 5 sets / 60 sec of rest
D1. Corta Capim X 14 reps / 3 sets / 60 sec of rest
Conditioning
E1. Rotations into High Bridge X 12,10,8 reps
E2. Gatherings Intermidiate Variations X 12,10,8 reps
Rest 45 sec between E1 and E2, complete 3 sets with the reps mentioned above
Prehab
F1. Shoulder ROM and Stabilization routine X 1 set
F2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
Sample 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. Handstand Body Line Wall Drill X 30 sec
B2. Handstand Straighten Into Line X 45 sec total work
Complete 2 cycles of B1-B2, resting 60 sec between exercises
Floreio
C1. QDR Circles X 10 reps per side / 5 sets / 60 sec of rest
D1. Corta Capim X 14 reps / 3 sets / 60 sec of rest
Conditioning
E1. Rotations into High Bridge X 12,10,8 reps
E2. Gatherings Advanced X 12,10,8 reps
Rest 45 sec between E1 and E2, complete 3 sets with the reps mentioned above
Prehab
F1. Shoulder ROM and Stabilization routine X 1 set
F2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
Forum action:
1. Go watch the CSF of some good people here, and go post yours! For the ones who post, a special video is comming to your emails till the end of the week. Do it, quickly!
2. Lots of good discussions about physical culture, flow, movement, strength, prehab, rehab, mobility, stretching, improvisation, endurance and more and more. Join us at the forum!
Corta Capim Spin
The corta capim spin requires some dynamic (rotational) balance and will be challanging at first.
Start in the squat. Shift the weight towards one foot, transferring into the ball of the foot and letting the knee come lower simultaniously. The other leg, which will become free to move due to the weight shift, will be straightened sideways.
Put your hands on the ground in front of you, between your legs. Start pushing the floor with your hands, rotating your body in its fixed position around the axis foot until you complete a full turn. Shift into the squat again and change sides. Repeat for reps.
The harder variation will be to initiate the push with the hands, and use your hands only to 'save you' in case of loss of balance. Try to do it as late as you can into the movement, until you feel you can complete the full turn with no hands assistance at all.
The hardest variation will be to initiate the movement from the hands and then complete a full turn with no hands touching the floor. Transform into the squat when you finish the full turn and start again to the opposite side. Make sure you do not shortcut here! Complete a full turn and land with the foot on its original spot on the floor.
QDR Circles
The QDR Circles are an advanced movement requiring the control of the Advanced QDR Rotational Push Up.
If you are unable to do it yet, go back to practice the intermidiate and advanced variations of the QDR Rotational Push Ups and come back to this movement once you have done so.
Basicly, from a squat, place you hands in front of you and lower towards the QDR, kick into the low one leg bridge QDR rotational push up position, trying to land as deep as you can into the rotation - almost in the line that originates in between your hands.
From the low one leg bridge position, take the straight leg, bend it and place it behind the bent leg in a cross-step and while making sure the body is lifted a bit higher than the original low bridge position. A side turning of the body needs to happen at the same time.
After cross-step (Look at the side and rear view to better understand that) slide your body from above towards the opposite elbow into a QDR position, while straightening the lower leg and kicking with it out of the position. Come out into a low 4 point stance on hands and feet and enter another QDR to repeat the circle.
Complete the desired number of reps before changing sides.
Take notice of these details:
1. Do not let the body sag into the ground in the low bridge positions - lift your pelvis up and arch your back - to provide room for the cross step to happen.
2. Land softly on the balls of the foot each time before you come to your heels. (if necessary at all)
3. Strong elbow and wrist position should be maintained. No playing around here - keep tension or injury will occur. If you are not able to do so, go work easier variations.
4. The hands do not move during the whole circle exercise - this restriction will create a lot of good adaptations in your body - mobility, stability and strength, because you will have to move your whole body around those two points of contact, in a closed kinetic chain fashion. Moving the hands from their original position will degrade this exercise substantialy.
Sample 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 sec X 3 sets / 45-60 sec of rest
Floreio
C1. QDR Rotational Push Ups -Beginner variation X 10-14 reps / 3-5 sets / 60 sec of rest
D1. Corta Capim X 14 reps / 3 sets / 60 sec of rest
Conditioning
E1. High Bridge Static Hold 30,25,20 sec
E2. Gatherings Beginner Variations X 12,10,8 reps
Rest 45 sec between E1 and E2, complete 3 sets with the reps/time mentioned above
Prehab
F1. Shoulder ROM and Stabilization routine X 1 set
F2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
Sample 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. QDR Rotational Push Ups -Beginner variation or QDR Rotational Push Ups -Advanced variation X 10-14 reps / 5 sets / 60 sec of rest
D1. Corta Capim X 14 reps / 3 sets / 60 sec of rest
Conditioning
E1. Rotations into High Bridge X 12,10,8 reps
E2. Gatherings Intermidiate Variations X 12,10,8 reps
Rest 45 sec between E1 and E2, complete 3 sets with the reps mentioned above
Prehab
F1. Shoulder ROM and Stabilization routine X 1 set
F2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
Sample 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. Handstand Body Line Wall Drill X 30 sec
B2. Handstand Straighten Into Line X 45 sec total work
Complete 2 cycles of B1-B2, resting 60 sec between exercises
Floreio
C1. QDR Circles X 10 reps per side / 5 sets / 60 sec of rest
D1. Corta Capim X 14 reps / 3 sets / 60 sec of rest
Conditioning
E1. Rotations into High Bridge X 12,10,8 reps
E2. Gatherings Advanced X 12,10,8 reps
Rest 45 sec between E1 and E2, complete 3 sets with the reps mentioned above
Prehab
F1. Shoulder ROM and Stabilization routine X 1 set
F2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
Forum action:
1. Go watch the CSF of some good people here, and go post yours! For the ones who post, a special video is comming to your emails till the end of the week. Do it, quickly!
2. Lots of good discussions about physical culture, flow, movement, strength, prehab, rehab, mobility, stretching, improvisation, endurance and more and more. Join us at the forum!
Sunday, August 09, 2009
Closed Systems
Lets talk about flow.
Being aproached countless times after giving a demonstration of Floreio flow and asked 'teach me flow', I started to develop a systematic aproach and methodolegy to flow work.
As I have discussed before, the various stages of true improvisational flow development are:
A. Singular movement practice
B. Sequecing singular movements into small flow pieces
C. Improvised sequencing of known movements
D. Improvised movements and improvised sequencing
Today I am going to describe another important piece of the puzzle, explaining how to create and choose movements that will combine together into an intelligent system that one will be able to work with in stage C - improvised sequencing of known movements. This is the principle of 'Closed System Flow' - a term I coined to describe this principle. (I will use CSF from now on)
Closed System Flow
CSF is a model that describes how to construct a smart flowing system integrating its various parts in such a way that continuous, neverending flow is the result.
The main problem with attempting to flow usualy is getting to a 'corner' or a bump in the flow, a place from where at that particular moment you cannot continue from.
The CSF's main concern is to create a rounded, circular system with no corners or bumps, that the practitioner will be able to continue flowing in, moving infinitly from movement to movement.
In order to accomplish that and for one to maximize his artistic choices I understood very quickly that interaction between all the various components-movements of the flow needs to happen.
Lets use an example of a 4 movement CSF - Role, Au Cortado, Low Bridge, QDR.
When choosing those 4 movements I need to ask myself: can all of the movements flow from one to another in a seamless manner?
Now, lets see - we have explored quite a few sequencing of those movements, so we know we have accomplished that goal.
The reason all those 4 movements interact in such a way is that I made sure they connect in a 'joint connection' or 'transitional movement' - the Squat.
Take notice - each one of the 4 movements are starting in a squat and ending in a squat.
This enables me to flow endlessly from movement to movement, passing through the Squat (but not only - on that later on) and continuing on to the next movement, creating.... infinite flow.
Take a look at the diagram I created below to describe this 4 movement CSF model:
And now, due to the design of the various skill levels I provided over the last couple weeks, I will give three examples of CSF - beginner, intermidiate and advanced:
Beginner
Intermidiate
Advanced
Notice the way the various elements connect to one another - from one movement into another movement, passing directly or through the tranistional movement (Squat) and on with the flow.
This kind of practice offers great benefits.
It is a compact training piece incorporating mobility work, strength endurance, balance and control, creativity, mental work and more and more, and all in one chaotic segment.
Adaptation to such a practice is a lot more challanging than to the traditional set/rep scheme of linear exercise systems.
It is a great manifestation of the physical abilities you have aquired already, and will further help to develop those abilities.
Down the road this kind of practice will be widened to include more and more movements, fusion movements (a whole other very interesting subject), transitional movements and as the end goal - a true improvisational flow.
CSF workout - beginner, intermidiate and 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
CSF Work
B1. CSF X 90 sec / 3 sets / 90 sec rest
C1. CSF X 75 sec / 3 sets / 75 sec rest
D1. CSF X 60 sec / 3 sets / 60 sec rest
For questions and more details, join us at the forum for discussion of movement, strength, mobility, skills, flow, artistic choices and more:
The Forum
Keep flowing,
Ido.
Being aproached countless times after giving a demonstration of Floreio flow and asked 'teach me flow', I started to develop a systematic aproach and methodolegy to flow work.
As I have discussed before, the various stages of true improvisational flow development are:
A. Singular movement practice
B. Sequecing singular movements into small flow pieces
C. Improvised sequencing of known movements
D. Improvised movements and improvised sequencing
Today I am going to describe another important piece of the puzzle, explaining how to create and choose movements that will combine together into an intelligent system that one will be able to work with in stage C - improvised sequencing of known movements. This is the principle of 'Closed System Flow' - a term I coined to describe this principle. (I will use CSF from now on)
Closed System Flow
CSF is a model that describes how to construct a smart flowing system integrating its various parts in such a way that continuous, neverending flow is the result.
The main problem with attempting to flow usualy is getting to a 'corner' or a bump in the flow, a place from where at that particular moment you cannot continue from.
The CSF's main concern is to create a rounded, circular system with no corners or bumps, that the practitioner will be able to continue flowing in, moving infinitly from movement to movement.
In order to accomplish that and for one to maximize his artistic choices I understood very quickly that interaction between all the various components-movements of the flow needs to happen.
Lets use an example of a 4 movement CSF - Role, Au Cortado, Low Bridge, QDR.
When choosing those 4 movements I need to ask myself: can all of the movements flow from one to another in a seamless manner?
Now, lets see - we have explored quite a few sequencing of those movements, so we know we have accomplished that goal.
The reason all those 4 movements interact in such a way is that I made sure they connect in a 'joint connection' or 'transitional movement' - the Squat.
Take notice - each one of the 4 movements are starting in a squat and ending in a squat.
This enables me to flow endlessly from movement to movement, passing through the Squat (but not only - on that later on) and continuing on to the next movement, creating.... infinite flow.
Take a look at the diagram I created below to describe this 4 movement CSF model:
And now, due to the design of the various skill levels I provided over the last couple weeks, I will give three examples of CSF - beginner, intermidiate and advanced:
Beginner
Intermidiate
Advanced
Notice the way the various elements connect to one another - from one movement into another movement, passing directly or through the tranistional movement (Squat) and on with the flow.
This kind of practice offers great benefits.
It is a compact training piece incorporating mobility work, strength endurance, balance and control, creativity, mental work and more and more, and all in one chaotic segment.
Adaptation to such a practice is a lot more challanging than to the traditional set/rep scheme of linear exercise systems.
It is a great manifestation of the physical abilities you have aquired already, and will further help to develop those abilities.
Down the road this kind of practice will be widened to include more and more movements, fusion movements (a whole other very interesting subject), transitional movements and as the end goal - a true improvisational flow.
CSF workout - beginner, intermidiate and 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
CSF Work
B1. CSF X 90 sec / 3 sets / 90 sec rest
C1. CSF X 75 sec / 3 sets / 75 sec rest
D1. CSF X 60 sec / 3 sets / 60 sec rest
For questions and more details, join us at the forum for discussion of movement, strength, mobility, skills, flow, artistic choices and more:
The Forum
Keep flowing,
Ido.
Friday, August 07, 2009
3 movement sequence and metcon
Today we are going to combine 3 Floreio movements into a sequence and train that small flow piece.
Half Au Cortado + Role + QDR
Combining those three elements requires control of each one of them, so make sure you return back to the previous workouts to read the descriptions and train them individualy before you continue.
Flow from a squat into a Half Au, lower back and sideways, pull into a Role and directly through to QDR. Return to Squat and repeat for reps.
Au Cortado + Role + QDR + Role
From a squat go into a full Au Cortado, come back directly to a Role and flow into the QDR, from the QDR flow into one more Role, to the opposite side and return to squat. Repeat for reps.
Au Regretful + Role + QDR Rotational Push Up
Go into an Au Regretful, directly into a full Role and from there into a QDR rotational Push Up. Come back to Squat and repeat for reps.
Comments about quality of movement
If you watch the videos carefuly, you can observe there are certain 'additions' to each movement above and beyond what is functionaly necessary for the movement to happen. For example, the Role basicly takes me from a squatting position in point A to squatting position in point B. But... It is not only performed with that function in mind, but the weight shift, smoothness of the movement and the 'Movement Logic' are also taken into consideration. Try to absorb and analyze those qualities, and add them to the way that you move.
At this time, I will not give too many details about quality of movement, for the following reasons - A. This medium is limiting in its ability to transfer such data to an audience and B. for the reason you have a lot on your hands right now as it is.
But, be aware of it, and try to play with the quality of your movements when you feel it is possible.
For further discussion of Movement Quality, click here.
Pistol + Side Push Ups
This is a combination I created a long time ago as a conditioning movement that combines upper body, lower body and core (mostly in the advanced variation - due to the lifted front leg) into one small piece of flow.
The easy variation starts while standing on one leg. Make sure your weight is concentrated on your heel, lower back and down into a one leg squat, making sure the heel doesnt come up, and that the hand of the same side of the raised leg is waiting to recieve the floor. When you reach the bottom of the Pistol Squat, lower your foot to the ground, but do not let any other part of your body besides you hand and both feet touch the floor. Lower down to the side push up, letting your body pass the elbow line and into 'Vasamento' position. Push back up. Pull the straight leg back into a normal squat. Stand up. Repeat for reps.
The intermidiate variation will be only a bit different from the beginner one:
1. No help from the hand during the decent into the pistol.
2. One Arm Side Push Up and not two.
The advanced variation will be even more challanging than the intermidiate:
1. Lift the whole leg that is free from the start and during the whole exercise and make sure it is still hovering above the ground in the one arm side push up.
2. A concentric lifting out of the pistol position is added - not only decent on one leg but also comming back up on one leg.
Workout - beginner
Warmup
A1. 5 min jump rope
A2. Wrists Routine X 1 set
A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set
A5. Rotations Into Low Bridge X 10 reps
or
A5. Slide Into Low Bridge X 30 sec hold
A6. Rotations Into Arch Using The Wall X 10 reps
Sequence work
B1. Half Au + Role + QDR X 10 reps / 5 sets / 60 sec
Conditioning/prehab
C1. Ecc Pistol + Side Push Up 10,8,6,4,2 (per leg) / as little rest as you need
D1. Wrist routine X 2 sets
Workout - intermidiate
Warmup
A1. 5 min jump rope
A2. Wrists Routine X 1 set
A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set
A5. Rotations Into Low Bridge X 10 reps
Sequence work
B1. Au Cortado + Role + QDR + Role X 10 reps / 5 sets / 60 sec
Conditioning/prehab
C1. Ecc Pistol + One Arm Side Push Up 10,8,6,4,2 (per leg) / as little rest as you need
D1. Wrist routine X 2 sets
Workout - advanced
Warmup
A1. 5 min jump rope
A2. Wrists Routine X 1 set
A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set
A5. Rotations Into Low Bridge X 10 reps
Sequence work
B1. Au regretful + Role + QDR Rotational Push Up X 10 reps / 5 sets / 60 sec
Conditioning/prehab
C1. Pistol + One Arm Side Push Up 10,8,6,4,2 (per leg) / as little rest as you need
D1. Wrist routine X 2 sets
Enjoy the workout, and please join the discussion on the forum!
Ido.
Half Au Cortado + Role + QDR
Combining those three elements requires control of each one of them, so make sure you return back to the previous workouts to read the descriptions and train them individualy before you continue.
Flow from a squat into a Half Au, lower back and sideways, pull into a Role and directly through to QDR. Return to Squat and repeat for reps.
Au Cortado + Role + QDR + Role
From a squat go into a full Au Cortado, come back directly to a Role and flow into the QDR, from the QDR flow into one more Role, to the opposite side and return to squat. Repeat for reps.
Au Regretful + Role + QDR Rotational Push Up
Go into an Au Regretful, directly into a full Role and from there into a QDR rotational Push Up. Come back to Squat and repeat for reps.
Comments about quality of movement
If you watch the videos carefuly, you can observe there are certain 'additions' to each movement above and beyond what is functionaly necessary for the movement to happen. For example, the Role basicly takes me from a squatting position in point A to squatting position in point B. But... It is not only performed with that function in mind, but the weight shift, smoothness of the movement and the 'Movement Logic' are also taken into consideration. Try to absorb and analyze those qualities, and add them to the way that you move.
At this time, I will not give too many details about quality of movement, for the following reasons - A. This medium is limiting in its ability to transfer such data to an audience and B. for the reason you have a lot on your hands right now as it is.
But, be aware of it, and try to play with the quality of your movements when you feel it is possible.
For further discussion of Movement Quality, click here.
Pistol + Side Push Ups
This is a combination I created a long time ago as a conditioning movement that combines upper body, lower body and core (mostly in the advanced variation - due to the lifted front leg) into one small piece of flow.
The easy variation starts while standing on one leg. Make sure your weight is concentrated on your heel, lower back and down into a one leg squat, making sure the heel doesnt come up, and that the hand of the same side of the raised leg is waiting to recieve the floor. When you reach the bottom of the Pistol Squat, lower your foot to the ground, but do not let any other part of your body besides you hand and both feet touch the floor. Lower down to the side push up, letting your body pass the elbow line and into 'Vasamento' position. Push back up. Pull the straight leg back into a normal squat. Stand up. Repeat for reps.
The intermidiate variation will be only a bit different from the beginner one:
1. No help from the hand during the decent into the pistol.
2. One Arm Side Push Up and not two.
The advanced variation will be even more challanging than the intermidiate:
1. Lift the whole leg that is free from the start and during the whole exercise and make sure it is still hovering above the ground in the one arm side push up.
2. A concentric lifting out of the pistol position is added - not only decent on one leg but also comming back up on one leg.
Workout - beginner
Warmup
A1. 5 min jump rope
A2. Wrists Routine X 1 set
A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set
A5. Rotations Into Low Bridge X 10 reps
or
A5. Slide Into Low Bridge X 30 sec hold
A6. Rotations Into Arch Using The Wall X 10 reps
Sequence work
B1. Half Au + Role + QDR X 10 reps / 5 sets / 60 sec
Conditioning/prehab
C1. Ecc Pistol + Side Push Up 10,8,6,4,2 (per leg) / as little rest as you need
D1. Wrist routine X 2 sets
Workout - intermidiate
Warmup
A1. 5 min jump rope
A2. Wrists Routine X 1 set
A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set
A5. Rotations Into Low Bridge X 10 reps
Sequence work
B1. Au Cortado + Role + QDR + Role X 10 reps / 5 sets / 60 sec
Conditioning/prehab
C1. Ecc Pistol + One Arm Side Push Up 10,8,6,4,2 (per leg) / as little rest as you need
D1. Wrist routine X 2 sets
Workout - advanced
Warmup
A1. 5 min jump rope
A2. Wrists Routine X 1 set
A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set
A5. Rotations Into Low Bridge X 10 reps
Sequence work
B1. Au regretful + Role + QDR Rotational Push Up X 10 reps / 5 sets / 60 sec
Conditioning/prehab
C1. Pistol + One Arm Side Push Up 10,8,6,4,2 (per leg) / as little rest as you need
D1. Wrist routine X 2 sets
Enjoy the workout, and please join the discussion on the forum!
Ido.
Wednesday, August 05, 2009
Explosive Leg Workout
Friends, today I am going to continue and widen the vocabulary of training tools we use into the area of explosive leg development and jump training.
Part of my weekly training schedule is dedicated to the development of jumping ability, explosiveness of the lower body and further increases of power.
As an acrobat I use this type of training in combination with basic and advanced acrobatic skills, but one can use similar methods without the actual flipping and spinning in the air. I will provide both options - an acrobatic one and a normal jump one.
Jump Into Box - Standing
Stand in front of a box from knee to head high, create a small knee bend, swing your arms and jump into the box, landing in a squat position on top of it. Come down, leg by leg or jumping down and repeat for reps.
Jump Into Box - Iso Squat
Stand in front of a box from knee to head high, squat down and hold without moving for 3-5 seconds. Explode from the squat up and into the box, landing in a squat position on top of it.
Repeat for reps.
Front Flip - Standing
Stand with an erect body. Swing your arm up and behind your head and initiate a front flip while trying to jump up and tuck hard. Soften the landing, trying to land in place. Front flipping from punching is very different from this. The standing front flip requires a lot of explosive strength in the legs and abdomen because of the way our body is build. It is much easier to initiate a back flip from standing than a front one - one only needs to compare the posterior chain to the anterior body muscles.
Repeat for reps
Back Flip - Iso Squat
Squat down, taking both arms forward. Pause for 3-5 seconds, swing your arms while jumping explosively into a back flip. Try to stick the landing, softening into it. Repeat for reps.
Do not let the squat position at the start of the exercise to change the 'triple extenstion' in your calf, knee and hip from occuring due to different timing. Make sure you completely extend upwards before tucking into the flip.
The Shrimp
The easiest variation starts in the kneeling position one leg behind you placed from knee to foot on the ground.
Balance yourself with the hands forward, pull forward and up, while pushing into the ground with your active leg. Reach a standing position on one leg, lower down the same way and repeat for reps.
The intermidiate variation will be exactly the same, apart from one difference - the back leg is only touching the ground with the knee. (the foot is lifted in the air)
The advanced variation will be to grab ahold of the back foot in a quad stretch position and slowly while pulling forward and up and using no momentum, stand up. Come down the same way and repeat for reps.
The advanced variation is the hardest body weight exercise I ran into until today. I dont need to take my shoes off to count the number of people I have witnessed performing this correctly (no momentum and in the correct positioning) and I have challanged some heavy squaters and heavy pistol practitioners.
The reason is a the bad mechanical advantage of the movement of course. Try it, it is a humbling experience.
Having said that, it is not the hardest variation of the exercise... but we will leave something for the future!
Harop Curl
The Harop Curl or Natural Hamstrings Curl is another brutal bodyweight leg exercise, concentrating on the back of the leg, and especialy the hamstrings muscle group. (Other muscles active here are the Gastrocnemius, Glute, lower back and counteless other small muscles)
Kneel down on your knees with your feet anchored below a heavy object / someone standing on your soles while you point your feet behind you.
If you are a feeling some knee strain feel free to cushion your knees.
The beginner variation will be to break the angle of the knee and lean forward a bit. When you feel you cannot go further anymore, start to break the angle at the waist and touch your nose to the ground/bench. Return to upright kneeling position and repeat for reps.
The advanced variation will include a more acute angle forward in the knees and a minimum break in the chest to knee line.
This is a simple exercise but not an easy one. Expect some serious cramping of the back of the legs, and aproach it with caution. Do not try to go for advanced variations too soon.
Explosive Leg Workout - beginner/intermidiate
Quick warm up
A1. 5 min joint mobility
A2. Ido's Squat Clinic Routine X 1 set
Explosive Movements Training
B1. Jump Into Box - Standing 8 reps X 3 sets / 90 sec rest
C1. Jump Into Box - Iso-Squat 8 reps X 3 sets / 90 sec rest
3 min rest
Strength Work
D1. The Shrimp (foot+knee or just knee of the back leg touching the ground) 5 reps per leg
D2. Harop Curl 5 reps
perform 5 total sets of A1-A2 rest 90 sec after both A1 and A2
Lower leg finisher
E1. 50 reps of jump rope (or just jumping) in place with right leg (No knee bend - calf work only)
E2. 60 sec of standing on right leg only with eyes shut
E3. 50 reps of jump rope (or just jumping) in place with left leg (No knee bend - calf work only)
E4. 60 sec of standing on left leg only with eyes shut
Perform 2 total sets of F1-F4 do not rest between exercises
Explosive Leg Workout - beginner/intermidiate
Quick warm up
A1. 5 min joint mobility
A2. Ido's Squat Clinic Routine X 1 set
Explosive Movements Training
B1. Front Flip - Standing X 5 reps X 3 sets / 90 sec rest
C1. Back Flip - Iso Squat X 5 reps X 3 sets / 90 sec rest
3 min rest
Strength Work
D1. The Shrimp - in a quad stretch position or with knee only touching behind you X 5 reps per leg
D2. Harop Curl X 5 reps
perform 5 total sets of A1-A2 rest 90 sec after both A1 and A2
Lower leg finisher
E1. 50 reps of jump rope (or just jumping) in place with right leg (No knee bend - calf work only)
E2. 60 sec of standing on right leg only with eyes shut
E3. 50 reps of jump rope (or just jumping) in place with left leg (No knee bend - calf work only)
E4. 60 sec of standing on left leg only with eyes shut
Perform 2 total sets of F1-F4 do not rest between exercises
News:
A couple of excellent discussions are going on in the forum, please register and join in! Participate and contribute to this growing community that gathers around, it will enable me to contribute more material and to understand better your needs as an audience. Dont be a stranger!
Interesting discussions:
1. Improvisation in strength training
2. Quality of Movement - the missing piece in modern training aproaches
3. Dynamic and static balance differences
4. Fear management in acrobatic training - my personal aproach
5. Improvisation in movement - highest manifestation of any practice
Enjoy,
Ido.
Part of my weekly training schedule is dedicated to the development of jumping ability, explosiveness of the lower body and further increases of power.
As an acrobat I use this type of training in combination with basic and advanced acrobatic skills, but one can use similar methods without the actual flipping and spinning in the air. I will provide both options - an acrobatic one and a normal jump one.
Jump Into Box - Standing
Stand in front of a box from knee to head high, create a small knee bend, swing your arms and jump into the box, landing in a squat position on top of it. Come down, leg by leg or jumping down and repeat for reps.
Jump Into Box - Iso Squat
Stand in front of a box from knee to head high, squat down and hold without moving for 3-5 seconds. Explode from the squat up and into the box, landing in a squat position on top of it.
Repeat for reps.
Front Flip - Standing
Stand with an erect body. Swing your arm up and behind your head and initiate a front flip while trying to jump up and tuck hard. Soften the landing, trying to land in place. Front flipping from punching is very different from this. The standing front flip requires a lot of explosive strength in the legs and abdomen because of the way our body is build. It is much easier to initiate a back flip from standing than a front one - one only needs to compare the posterior chain to the anterior body muscles.
Repeat for reps
Back Flip - Iso Squat
Squat down, taking both arms forward. Pause for 3-5 seconds, swing your arms while jumping explosively into a back flip. Try to stick the landing, softening into it. Repeat for reps.
Do not let the squat position at the start of the exercise to change the 'triple extenstion' in your calf, knee and hip from occuring due to different timing. Make sure you completely extend upwards before tucking into the flip.
The Shrimp
The easiest variation starts in the kneeling position one leg behind you placed from knee to foot on the ground.
Balance yourself with the hands forward, pull forward and up, while pushing into the ground with your active leg. Reach a standing position on one leg, lower down the same way and repeat for reps.
The intermidiate variation will be exactly the same, apart from one difference - the back leg is only touching the ground with the knee. (the foot is lifted in the air)
The advanced variation will be to grab ahold of the back foot in a quad stretch position and slowly while pulling forward and up and using no momentum, stand up. Come down the same way and repeat for reps.
The advanced variation is the hardest body weight exercise I ran into until today. I dont need to take my shoes off to count the number of people I have witnessed performing this correctly (no momentum and in the correct positioning) and I have challanged some heavy squaters and heavy pistol practitioners.
The reason is a the bad mechanical advantage of the movement of course. Try it, it is a humbling experience.
Having said that, it is not the hardest variation of the exercise... but we will leave something for the future!
Harop Curl
The Harop Curl or Natural Hamstrings Curl is another brutal bodyweight leg exercise, concentrating on the back of the leg, and especialy the hamstrings muscle group. (Other muscles active here are the Gastrocnemius, Glute, lower back and counteless other small muscles)
Kneel down on your knees with your feet anchored below a heavy object / someone standing on your soles while you point your feet behind you.
If you are a feeling some knee strain feel free to cushion your knees.
The beginner variation will be to break the angle of the knee and lean forward a bit. When you feel you cannot go further anymore, start to break the angle at the waist and touch your nose to the ground/bench. Return to upright kneeling position and repeat for reps.
The advanced variation will include a more acute angle forward in the knees and a minimum break in the chest to knee line.
This is a simple exercise but not an easy one. Expect some serious cramping of the back of the legs, and aproach it with caution. Do not try to go for advanced variations too soon.
Explosive Leg Workout - beginner/intermidiate
Quick warm up
A1. 5 min joint mobility
A2. Ido's Squat Clinic Routine X 1 set
Explosive Movements Training
B1. Jump Into Box - Standing 8 reps X 3 sets / 90 sec rest
C1. Jump Into Box - Iso-Squat 8 reps X 3 sets / 90 sec rest
3 min rest
Strength Work
D1. The Shrimp (foot+knee or just knee of the back leg touching the ground) 5 reps per leg
D2. Harop Curl 5 reps
perform 5 total sets of A1-A2 rest 90 sec after both A1 and A2
Lower leg finisher
E1. 50 reps of jump rope (or just jumping) in place with right leg (No knee bend - calf work only)
E2. 60 sec of standing on right leg only with eyes shut
E3. 50 reps of jump rope (or just jumping) in place with left leg (No knee bend - calf work only)
E4. 60 sec of standing on left leg only with eyes shut
Perform 2 total sets of F1-F4 do not rest between exercises
Explosive Leg Workout - beginner/intermidiate
Quick warm up
A1. 5 min joint mobility
A2. Ido's Squat Clinic Routine X 1 set
Explosive Movements Training
B1. Front Flip - Standing X 5 reps X 3 sets / 90 sec rest
C1. Back Flip - Iso Squat X 5 reps X 3 sets / 90 sec rest
3 min rest
Strength Work
D1. The Shrimp - in a quad stretch position or with knee only touching behind you X 5 reps per leg
D2. Harop Curl X 5 reps
perform 5 total sets of A1-A2 rest 90 sec after both A1 and A2
Lower leg finisher
E1. 50 reps of jump rope (or just jumping) in place with right leg (No knee bend - calf work only)
E2. 60 sec of standing on right leg only with eyes shut
E3. 50 reps of jump rope (or just jumping) in place with left leg (No knee bend - calf work only)
E4. 60 sec of standing on left leg only with eyes shut
Perform 2 total sets of F1-F4 do not rest between exercises
News:
A couple of excellent discussions are going on in the forum, please register and join in! Participate and contribute to this growing community that gathers around, it will enable me to contribute more material and to understand better your needs as an audience. Dont be a stranger!
Interesting discussions:
1. Improvisation in strength training
2. Quality of Movement - the missing piece in modern training aproaches
3. Dynamic and static balance differences
4. Fear management in acrobatic training - my personal aproach
5. Improvisation in movement - highest manifestation of any practice
Enjoy,
Ido.
Monday, August 03, 2009
Basic training
Today, back to the basics, and lots of mobility!
Floreio Basic Workout - beginner
Warm Up - Mobility
A1. 5 min jump rope
A2. Wrists Routine X 1 set
A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set
A5. Rotations Into Low Bridge X 10 reps
or
A5. Slide Into Low Bridge X 30 sec hold
A6. Rotations Into Arch Using The Wall X 10 reps
Singular Movement Polish
B1. QDR Rotational Push Ups X 14 reps / 3 sets / 60 sec rest
C1. High Bridge Hold X 35 sec
C2. Rotations Into Arch Using The Wall X 14 reps
Repeat C1-C2 for 3 sets / 60 sec rest
D1. Au Cortado X 14 reps / 3 sets / 60 sec rest
E1. Role work, right-left-left-right-left, etc.. (In Random) for 2 minutes straight / 3 sets / rest 30 sec (Yes, 30 sec!) Breath, fluid movement! This will become more respiratory than usual after a while, hold on!
Extra Mobility Cool Down
F1. Shoulder ROM and Stabilization routine
F2. Ido's Squat Clinic Routine
F3. Scapula Mobilization Routine
Repeat F1-F3 X 3 times and rest 60 seconds after F3 only
Floreio Basic Workout - intermidiate
Warm Up - Mobility
A1. 5 min jump rope
A2. Wrists Routine X 1 set
A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set
A5. Rotations Into Low Bridge X 10 reps
Singular Movement Polish
B1. QDR Rotational Push Ups X 14 reps / 3 sets / 60 sec rest
C1. Rotations into High Bridge X 14 reps / 3 sets / 60 sec rest
D1. Au Cortado X 14 reps / 3 sets / 60 sec rest
E1. Role work, right-left-left-right-left, etc.. (In Random) for 2 minutes straight / 3 sets / rest 30 sec (Yes, 30 sec!) Breath, fluid movement! This will become more respiratory than usual after a while, hold on!
Extra Mobility Cool Down
F1. Shoulder ROM and Stabilization routine
F2. Ido's Squat Clinic Routine
F3. Scapula Mobilization Routine
Repeat F1-F3 X 3 times and rest 60 seconds after F3 only
Floreio Basic Workout - advanced
Warm Up - Mobility
A1. 5 min jump rope
A2. Wrists Routine X 1 set
A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set
A5. Rotations Into Low Bridge X 10 reps
Singular Movement Polish
B1. QDR Rotational Push Ups -Advanced variation X 14 reps / 3 sets / 60 sec rest
C1. Rotations Into High Bridge Advanced X 14 reps / 3 sets / 60 sec rest
D1. Au Cortado Presses X 10 reps / 3 sets / 60 sec rest
E1. Role work, right-left-left-right-left, etc.. (In Random) as little rest as you can for 2 minutes straight / 3 sets / rest 30 sec (Yes, 30 sec!) Breath, fluid movement! This will become more respiratory than usual after a while, hold on!
Extra Mobility Cool Down
F1. Shoulder ROM and Stabilization routine
F2. Ido's Squat Clinic Routine
F3. Scapula Mobilization Routine
Repeat F1-F3 X 3 times and rest 60 seconds after F3 only
Interesting links to explore:
1. Gymnasticbodies.com Great gymnastics oriented strength and conditioning by coach Sommer
2. My good friend and fellow Capoeirista Itapua Beirmar's Youtube Channel
3. My good friend and red hot Paleo Diet nutritionist (But much more) Robb Wolf's Blog
4. Crossfit Portland website led by my good friends Scott, Rochelle and Xi Xia
Floreio Basic Workout - beginner
Warm Up - Mobility
A1. 5 min jump rope
A2. Wrists Routine X 1 set
A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set
A5. Rotations Into Low Bridge X 10 reps
or
A5. Slide Into Low Bridge X 30 sec hold
A6. Rotations Into Arch Using The Wall X 10 reps
Singular Movement Polish
B1. QDR Rotational Push Ups X 14 reps / 3 sets / 60 sec rest
C1. High Bridge Hold X 35 sec
C2. Rotations Into Arch Using The Wall X 14 reps
Repeat C1-C2 for 3 sets / 60 sec rest
D1. Au Cortado X 14 reps / 3 sets / 60 sec rest
E1. Role work, right-left-left-right-left, etc.. (In Random) for 2 minutes straight / 3 sets / rest 30 sec (Yes, 30 sec!) Breath, fluid movement! This will become more respiratory than usual after a while, hold on!
Extra Mobility Cool Down
F1. Shoulder ROM and Stabilization routine
F2. Ido's Squat Clinic Routine
F3. Scapula Mobilization Routine
Repeat F1-F3 X 3 times and rest 60 seconds after F3 only
Floreio Basic Workout - intermidiate
Warm Up - Mobility
A1. 5 min jump rope
A2. Wrists Routine X 1 set
A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set
A5. Rotations Into Low Bridge X 10 reps
Singular Movement Polish
B1. QDR Rotational Push Ups X 14 reps / 3 sets / 60 sec rest
C1. Rotations into High Bridge X 14 reps / 3 sets / 60 sec rest
D1. Au Cortado X 14 reps / 3 sets / 60 sec rest
E1. Role work, right-left-left-right-left, etc.. (In Random) for 2 minutes straight / 3 sets / rest 30 sec (Yes, 30 sec!) Breath, fluid movement! This will become more respiratory than usual after a while, hold on!
Extra Mobility Cool Down
F1. Shoulder ROM and Stabilization routine
F2. Ido's Squat Clinic Routine
F3. Scapula Mobilization Routine
Repeat F1-F3 X 3 times and rest 60 seconds after F3 only
Floreio Basic Workout - advanced
Warm Up - Mobility
A1. 5 min jump rope
A2. Wrists Routine X 1 set
A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set
A5. Rotations Into Low Bridge X 10 reps
Singular Movement Polish
B1. QDR Rotational Push Ups -Advanced variation X 14 reps / 3 sets / 60 sec rest
C1. Rotations Into High Bridge Advanced X 14 reps / 3 sets / 60 sec rest
D1. Au Cortado Presses X 10 reps / 3 sets / 60 sec rest
E1. Role work, right-left-left-right-left, etc.. (In Random) as little rest as you can for 2 minutes straight / 3 sets / rest 30 sec (Yes, 30 sec!) Breath, fluid movement! This will become more respiratory than usual after a while, hold on!
Extra Mobility Cool Down
F1. Shoulder ROM and Stabilization routine
F2. Ido's Squat Clinic Routine
F3. Scapula Mobilization Routine
Repeat F1-F3 X 3 times and rest 60 seconds after F3 only
Interesting links to explore:
1. Gymnasticbodies.com Great gymnastics oriented strength and conditioning by coach Sommer
2. My good friend and fellow Capoeirista Itapua Beirmar's Youtube Channel
3. My good friend and red hot Paleo Diet nutritionist (But much more) Robb Wolf's Blog
4. Crossfit Portland website led by my good friends Scott, Rochelle and Xi Xia
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
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
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