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