tag:blogger.com,1999:blog-305533812024-03-29T12:18:22.370+03:00Ido's BlogLife - Friends - Capoeira - Training - Nutrition - Floreio Art - GymnasticsIdo Portalhttp://www.blogger.com/profile/13924463978737386852noreply@blogger.comBlogger90125tag:blogger.com,1999:blog-30553381.post-51805687880804693692010-04-12T14:28:00.011+03:002010-04-12T15:20:03.616+03:00Bangkok 2010<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_yudsRn_lIWo/S8MH5NJ1PgI/AAAAAAAAAT4/2Yy0j72x5LQ/s1600/Bangkok+training+ministery+046.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 240px;" src="http://3.bp.blogspot.com/_yudsRn_lIWo/S8MH5NJ1PgI/AAAAAAAAAT4/2Yy0j72x5LQ/s320/Bangkok+training+ministery+046.JPG" alt="" id="BLOGGER_PHOTO_ID_5459215852668009986" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />[Due to various Internet problems, I am posting this from Berlin, after arriving here from 3 months in Thailand. I did not change the present tense of the words, though.]<br /><br />I landed in Bangkok just before the new year. It is my first time in Asia, and I was immediately made aware : this is another 'planet' all together.<br />Sticky heat,(and rice) noise, air pollution, smog and Buddhas everywhere.<br />People have a strong faith in this place, and every morning you will see shop owners and simple people putting some food and lightening incsence for the Gods.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_yudsRn_lIWo/S8ME1gH5mYI/AAAAAAAAARY/sCRkGtk9P4U/s1600/Bangkok+-+first+2+days+003.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 240px;" src="http://1.bp.blogspot.com/_yudsRn_lIWo/S8ME1gH5mYI/AAAAAAAAARY/sCRkGtk9P4U/s320/Bangkok+-+first+2+days+003.JPG" alt="" id="BLOGGER_PHOTO_ID_5459212490505820546" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />Paleo eating? no problem. Don't let the people who tell you one cannot avoid soy and rice in Asia. Make your smart choices and stop bitching and moaning.<br />Here, I even got to experiment with a popular, portable, quick paleo snacks:<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/AaY2LW3j9mc&hl=en_US&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/AaY2LW3j9mc&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_yudsRn_lIWo/S8MHcoN76OI/AAAAAAAAATY/XGWNqyixSVA/s1600/Bangkok+first+week+035.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 240px;" src="http://3.bp.blogspot.com/_yudsRn_lIWo/S8MHcoN76OI/AAAAAAAAATY/XGWNqyixSVA/s320/Bangkok+first+week+035.JPG" alt="" id="BLOGGER_PHOTO_ID_5459215361716775138" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />Also, you can choose from other delicacies, such as...<br /><br />A pig's face:<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_yudsRn_lIWo/S8MHc7iiOHI/AAAAAAAAATg/LmSPgH3v0rY/s1600/Bangkok+first+week+044.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 240px;" src="http://3.bp.blogspot.com/_yudsRn_lIWo/S8MHc7iiOHI/AAAAAAAAATg/LmSPgH3v0rY/s320/Bangkok+first+week+044.JPG" alt="" id="BLOGGER_PHOTO_ID_5459215366903445618" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />Fried Kermit's:<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_yudsRn_lIWo/S8MHcDhl-fI/AAAAAAAAATQ/gvAquqMbcv8/s1600/Bangkok+first+week+033.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 240px;" src="http://3.bp.blogspot.com/_yudsRn_lIWo/S8MHcDhl-fI/AAAAAAAAATQ/gvAquqMbcv8/s320/Bangkok+first+week+033.JPG" alt="" id="BLOGGER_PHOTO_ID_5459215351867111922" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />Weird fruits: (not bad tasting at all...)<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_yudsRn_lIWo/S8MGp21yXBI/AAAAAAAAAS4/QX9g18IsVhg/s1600/Bangkok+first+week+025.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 240px;" src="http://3.bp.blogspot.com/_yudsRn_lIWo/S8MGp21yXBI/AAAAAAAAAS4/QX9g18IsVhg/s320/Bangkok+first+week+025.JPG" alt="" id="BLOGGER_PHOTO_ID_5459214489468689426" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_yudsRn_lIWo/S8MGpGjp-eI/AAAAAAAAASw/oFTKgKSiRtQ/s1600/Bangkok+first+week+023.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 240px; height: 320px;" src="http://3.bp.blogspot.com/_yudsRn_lIWo/S8MGpGjp-eI/AAAAAAAAASw/oFTKgKSiRtQ/s320/Bangkok+first+week+023.JPG" alt="" id="BLOGGER_PHOTO_ID_5459214476507740642" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_yudsRn_lIWo/S8MHa9UWeRI/AAAAAAAAATA/uSM3MFtkKxI/s1600/Bangkok+first+week+026.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 240px; height: 320px;" src="http://3.bp.blogspot.com/_yudsRn_lIWo/S8MHa9UWeRI/AAAAAAAAATA/uSM3MFtkKxI/s320/Bangkok+first+week+026.JPG" alt="" id="BLOGGER_PHOTO_ID_5459215333021088018" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />The legs of Miss Piggy:<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_yudsRn_lIWo/S8MF3VfjvdI/AAAAAAAAASI/lSaNNtoOf3o/s1600/Bangkok+first+week+003.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 240px;" src="http://2.bp.blogspot.com/_yudsRn_lIWo/S8MF3VfjvdI/AAAAAAAAASI/lSaNNtoOf3o/s320/Bangkok+first+week+003.JPG" alt="" id="BLOGGER_PHOTO_ID_5459213621523627474" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />And of course:<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_yudsRn_lIWo/S8MGoRfjSjI/AAAAAAAAASg/p8CdvLIZB-Y/s1600/Bangkok+first+week+019.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 240px; height: 320px;" src="http://2.bp.blogspot.com/_yudsRn_lIWo/S8MGoRfjSjI/AAAAAAAAASg/p8CdvLIZB-Y/s320/Bangkok+first+week+019.JPG" alt="" id="BLOGGER_PHOTO_ID_5459214462263446066" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />Bangkok is a weird urban-old-new kind of metropolitan. On one side traditional markets without even running water and on the other side huge sky scrapers with electronic key-cards.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_yudsRn_lIWo/S8MGo5yF4-I/AAAAAAAAASo/AC1f5Y7rdR0/s1600/Bangkok+first+week+020.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 240px; height: 320px;" src="http://2.bp.blogspot.com/_yudsRn_lIWo/S8MGo5yF4-I/AAAAAAAAASo/AC1f5Y7rdR0/s320/Bangkok+first+week+020.JPG" alt="" id="BLOGGER_PHOTO_ID_5459214473078629346" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_yudsRn_lIWo/S8MH4E2kOFI/AAAAAAAAATo/1Pni9Xk7y5g/s1600/Bangkok+first+week+053.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 240px;" src="http://2.bp.blogspot.com/_yudsRn_lIWo/S8MH4E2kOFI/AAAAAAAAATo/1Pni9Xk7y5g/s320/Bangkok+first+week+053.JPG" alt="" id="BLOGGER_PHOTO_ID_5459215833259849810" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />I am here to work on another production with Total Brutal company, a piece that is based<br />on 'The Big Brother' concept. (Originally by Jorge Orwell's '1984')<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_yudsRn_lIWo/S8ME0i9UjlI/AAAAAAAAARI/EewV2Gl1lNA/s1600/_DSC7400_1%283%29.jpg"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 213px;" src="http://4.bp.blogspot.com/_yudsRn_lIWo/S8ME0i9UjlI/AAAAAAAAARI/EewV2Gl1lNA/s320/_DSC7400_1%283%29.jpg" alt="" id="BLOGGER_PHOTO_ID_5459212474086886994" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />We arrived at the apartment building owned by the Patravadi Theatre, and I received a one room apartment that I am to spend the next 2 and a half months in.<br />After a quick audition-workshop for the local artists, we are starting to work on the piece as a small group of 6.<br />It is Elik - an Israeli dancer working in Berlin, Joom - an experienced Thai actor, On - a Thai<br />singer/musician/actor, Leng - an acrobat and Tina - a local ladyboy who's profession is... graphic designer.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_yudsRn_lIWo/S8MF1Ad1rII/AAAAAAAAARw/d9Zis9iRdqQ/s1600/bangkok+%26+ta-lu+island+007.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 240px;" src="http://3.bp.blogspot.com/_yudsRn_lIWo/S8MF1Ad1rII/AAAAAAAAARw/d9Zis9iRdqQ/s320/bangkok+%26+ta-lu+island+007.JPG" alt="" id="BLOGGER_PHOTO_ID_5459213581519531138" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />The process is not simple, chaotic and challenging. Difficulties in communication with the Thais are arising everyday and we learn the simple fact that 'Yes' in Thailand means... well, many things.<br />Slowly, through the tiring weeks of work we accumulate 'moments' and then some more 'moments' into a colorful puzzle. Nir the director/choreographer 'cuts through the meat', chops and hacks and tries to form a flow through the piece.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_yudsRn_lIWo/S8MF2-IRPeI/AAAAAAAAASA/fOfqd0D6Dyc/s1600/bangkok+%26+ta-lu+island+017.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 240px; height: 320px;" src="http://2.bp.blogspot.com/_yudsRn_lIWo/S8MF2-IRPeI/AAAAAAAAASA/fOfqd0D6Dyc/s320/bangkok+%26+ta-lu+island+017.JPG" alt="" id="BLOGGER_PHOTO_ID_5459213615251930594" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_yudsRn_lIWo/S8MF1x7wDEI/AAAAAAAAAR4/DLkIAxZNkFM/s1600/bangkok+%26+ta-lu+island+011.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 240px; height: 320px;" src="http://1.bp.blogspot.com/_yudsRn_lIWo/S8MF1x7wDEI/AAAAAAAAAR4/DLkIAxZNkFM/s320/bangkok+%26+ta-lu+island+011.JPG" alt="" id="BLOGGER_PHOTO_ID_5459213594798328898" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_yudsRn_lIWo/S8ME2MZoLcI/AAAAAAAAARg/NcBXdGG2GOQ/s1600/bangkok+%26+ta-lu+island+004.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 240px;" src="http://2.bp.blogspot.com/_yudsRn_lIWo/S8ME2MZoLcI/AAAAAAAAARg/NcBXdGG2GOQ/s320/bangkok+%26+ta-lu+island+004.JPG" alt="" id="BLOGGER_PHOTO_ID_5459212502391336386" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_yudsRn_lIWo/S8ME2WwFPvI/AAAAAAAAARo/vqEV9N4pBeY/s1600/bangkok+%26+ta-lu+island+005.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 240px;" src="http://4.bp.blogspot.com/_yudsRn_lIWo/S8ME2WwFPvI/AAAAAAAAARo/vqEV9N4pBeY/s320/bangkok+%26+ta-lu+island+005.JPG" alt="" id="BLOGGER_PHOTO_ID_5459212505169870578" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />Part of the work for me, was some physical exploration with a wooden cube we had lying around on stage. It was the first time I got a chance to play around with such a thing, and the process allowed only quick creation phase, but here is some movement with the cube I created:<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/S6Xe7wC_k4A&hl=en_US&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/S6Xe7wC_k4A&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />The production turned out to be a big success. All the major newspapers, TV channels along with national and international interest. While discussing how from such a difficult process came out something so interesting, Nir, the choreographer responsible for the piece said maybe its BECAUSE of the difficult process, lack of communication with the locals and other struggles and not IN SPITE OF. Food for thought, I guess.<br /><br />All along the process, I was still making sure to train daily. It turned out to be a very big challenge. We are working for 8 hours a day in the theatre, in great heat and humidity and without AC, and I have to put in at least 2-3 more hours of my own training just to keep myself sharp, strong, flexible and mobile.<br />I decide to put a lot of effort into my energy management - using certain supplements, getting at least 8 hours of sleep each night, and using pranayama, meditation and yoga techniques throughout the day to keep myself focused and sharp.<br />I am glad to say I have been successful in this quest for energy. Even though that it was common to log 8-11 hours a day of physical activity, I was able to maintain a 6 days on to 1 day off schedule and remain... productive. Even more than that, my hand balancing skills, flow work, strength and flexibility have all improved during the last 2 and a half months.<br /><br />All in all here are a couple of simple facts (?...) that I have learned in Thailand:<br />1. Dogs can do the splits. All Thai dogs do the splits.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_yudsRn_lIWo/S8MMhNrBJlI/AAAAAAAAAUI/W3I00swJdwo/s1600/Ta-Lu+last+day+020.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 240px; height: 320px;" src="http://3.bp.blogspot.com/_yudsRn_lIWo/S8MMhNrBJlI/AAAAAAAAAUI/W3I00swJdwo/s320/Ta-Lu+last+day+020.JPG" alt="" id="BLOGGER_PHOTO_ID_5459220938048480850" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />2. Spicy? You don't know spicy until you come here. When they say in a restaurant: 'not spicy' it means 'less spicy'. There is no such thing as not spicy in Thailand.<br />3. 'Yes' can mean a lot of things. It often means 'No', 'I don't understand', 'I fucking don't speak english', 'leave me alone', etc...<br />4. For a people with a lot of tonality in their language, the Thais have very little ability to vocalize a question mark in the end of a sentence. This is the mother of all misunderstandings between 'Farang' (foreigners) and locals.<br />5. A rat can be bigger than a cat. Much bigger. It can also scare the shit out of cats. Forget that Tom & Jerry bull-shit..<br />6. We have a lot of Thai workers in Israel, and they are known as the best working force ever. Those are apparently farmers from the rural areas... Nothing to do with the local Bangkok city boys...<br />7. Dancers/actors are bitches. Working with them is like trying to eat a ripe mango while staying clean.. The fucking thing just falls apart in your hands and then you need to clean up the mess. (Generalizing, of course...)<br />8. More Chelated Magnesium = better living. And no, YOU haven't reached the point of diminishing returns. (probably..)<br />9. One thing I will take with me to a deserted island? Coconut. Wait... Its already there... This thing is the mother product of many, many different things. You have coconut, you have life. And I'm not just talking about MCT's.<br />10. I would never have imagined lizards will keep me up at night. That was until I met the Thai 'Screaming Lizard'.<br />11. I love red meat. Red. Meat. Steak. Beef. Grass-Fed. Mmmm... Difficult to come across in this part of the world.<br />12. Depressed girl shooting a ping pong ball out of her pussy? No, dear Thais, that is not a turn on. At least not in my book... (The 250 pounds red nosed drunk German tourists seems to like it, though)<br />13. For a traditional place, the Thais are quite accepting and liberal. Wait, they are Buddhists...<br />14. For a 12 million Asian city Bangkok is a very safe place. Wait, they are Buddhists...<br />15. An Afro-American as the president of the US? The falling of the Berlin wall? Albert Einstein's theory of relativity? They never heard of it here. Wait, they are Buddhists...<br />16. Britney Spears (how do you spell that?) - sure, everybody knows Britney.<br />17. The next time someone tells me that 'rice is good for you, look at asians', I'll kick him in the face. Come to Asia, dear friends, witness the reality. (Not that rice is the worst thing to put in your mouth, for example, never, ever put a ping pong ball you found on the street in Bangkok in your mouth...)<br /><br />That's it for now, friends...<br />I am off to a three week adventure in a private island. I plan to do a lot of training, (surprisingly..) mind-body exploration and... fun.<br />I will start to post a daily training and diet log of my time on the Island. I have received allot of requests for more details about the way I workout, eat, stretch, meditate and live, and so, I hope you will find this insightful.<br /><br />See you soon,<br />Ido.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_yudsRn_lIWo/S8MH4cVWM2I/AAAAAAAAATw/xGVLOpk_JmQ/s1600/Bangkok+training+ministery+019.JPG"><br /></a>Ido Portalhttp://www.blogger.com/profile/13924463978737386852noreply@blogger.com560tag:blogger.com,1999:blog-30553381.post-13826400493535174222009-12-23T15:28:00.023+02:002009-12-24T12:39:02.309+02:00Working on MATKOT<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_yudsRn_lIWo/SzI8HgAINxI/AAAAAAAAAQ4/DF9MMOOh8ew/s1600-h/Berlin+Matkot+Dec09+058.JPG"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 240px; height: 320px;" src="http://3.bp.blogspot.com/_yudsRn_lIWo/SzI8HgAINxI/AAAAAAAAAQ4/DF9MMOOh8ew/s320/Berlin+Matkot+Dec09+058.JPG" alt="" id="BLOGGER_PHOTO_ID_5418459401227351826" border="0" /></a>Well, finally, I have some time to write something about the amazing experience of creating MATKOT.<br />MATKOT was/is an original production by choreographer Nir De Volff, who is originaly from Israel but works in Europe for many years now.<br />Nir is not the traditional choreographer and although he has extensive background in contemporary dance, nowdays he finds it more interesting to bring a mix of theatre, physical theatre, dance/movement, a very visual stage and other artistic means to the table.<br />When Nir first aproached me he was intruiged by the way that I move - floreio art, acrobatics, equilibre, etc... He wasnt sure how we can incorporate this into his work, but as a very instinctive and 'gut feeling' kind of person, he decided to give it a go.<br />I was invited to participate in his new project and was to arrive to Berlin on a quite short notice.<br />I was also very much 'in the dark' not knowing to what kind of work I am going towards, what will be the creative process or if I am up to the task.<br /><br />I arrived in Berlin at the start of Nov, and we started working right away. (I actualy went directly from the airport to the studio)<br />We arrived at the studio complex we were going to work at for the next month or so. It was a very impressive studio, called EDEN, completely new, (I think we were the first production to work there) with excellent flooring, heated and a huge space.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_yudsRn_lIWo/SzI7EwAvxKI/AAAAAAAAAQQ/34XXVzD2Kes/s1600-h/Berlin+003.JPG"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 320px; height: 240px;" src="http://3.bp.blogspot.com/_yudsRn_lIWo/SzI7EwAvxKI/AAAAAAAAAQQ/34XXVzD2Kes/s320/Berlin+003.JPG" alt="" id="BLOGGER_PHOTO_ID_5418458254473675938" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />Some props and a prelimenary version of the final stage were already present and I got to meet the other artists.<br />We were 5 originaly: Nir de Voff, Hyoung Min Kim, Johanna Chemnitz, Ante Pavic and me. After a misfortunate lower back injury and after two weeks of work already, Ante had to drop out of the project.<br />MATKOT is all about the beach. All the 4 characters have some kind of a connection to the sea/beach and have their own reference to it, but there are also some interelations between the characters as well.<br />I will not describe too much about the theme, because there is no one theme, and it is not a normal - nerrative theatre or dance piece.<br />Nir likes to work with dirt. I mean glitches, twitches, jumps, interferance, white noise and unperfect presentations. His core belief is that reality is not perfect, so why should art be any different? Part of this is giving the audience some unresolved matters to deal with. 'Weird stuff' that makes one think, and that also portrays a much more realistic and down to earth piece.<br />At first, this was very hard for me. I'm am a perfectionist in nature as everyone around me know, and this kind of thing was going against my initial insticts. But then... I chose to let go, learn from it and try to understand a different way to move/create.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_yudsRn_lIWo/SzIu8Wk7CHI/AAAAAAAAAQI/bX0UAJ82mng/s1600-h/mat28.jpg"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 320px; height: 214px;" src="http://1.bp.blogspot.com/_yudsRn_lIWo/SzIu8Wk7CHI/AAAAAAAAAQI/bX0UAJ82mng/s320/mat28.jpg" alt="" id="BLOGGER_PHOTO_ID_5418444916067600498" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />Needless to say, this was a very productive experience. In many aspects.<br />Besides some basic ideas, the whole piece was created by the four of us, in real time- in the studio. Real relationships mingled without visible limits with our 'stage relationships', a joke told outside the studio became another decoration on stage, misheps in the creation process were embraced into the piece.<br />Nir is not a person who likes to work with traditional acters or acting per se. He believes in bringing something very real (and though, very vulnerable) on stage. A true WYSWYG, (a microsoft coined term - What You See is What You Get) in a way.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_yudsRn_lIWo/SzIuFKuHPSI/AAAAAAAAAPg/o2ddLstzdU0/s1600-h/mat9.jpg"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 320px; height: 214px;" src="http://4.bp.blogspot.com/_yudsRn_lIWo/SzIuFKuHPSI/AAAAAAAAAPg/o2ddLstzdU0/s320/mat9.jpg" alt="" id="BLOGGER_PHOTO_ID_5418443967992118562" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />Because of my athletic and acrobatic skills and my flow, I was encoureged to use my abilities, but only when it made sense. I was also working with the girls and we developed a trio (movement in threesome) together, which was great, because due to our different backgrounds, it was fresh, interesting, chaotic and not 'dancy-dance'.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_yudsRn_lIWo/SzIuEqyEEXI/AAAAAAAAAPY/HgSUECKIkM4/s1600-h/mat7.jpg"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 320px; height: 235px;" src="http://3.bp.blogspot.com/_yudsRn_lIWo/SzIuEqyEEXI/AAAAAAAAAPY/HgSUECKIkM4/s320/mat7.jpg" alt="" id="BLOGGER_PHOTO_ID_5418443959418753394" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_yudsRn_lIWo/SzIuEcqGpEI/AAAAAAAAAPQ/Cqb2NchRDuA/s1600-h/mat6.jpg"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 320px; height: 235px;" src="http://4.bp.blogspot.com/_yudsRn_lIWo/SzIuEcqGpEI/AAAAAAAAAPQ/Cqb2NchRDuA/s320/mat6.jpg" alt="" id="BLOGGER_PHOTO_ID_5418443955627271234" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />During the whole month we were working hard - 8 hours a day of improvisation, rehersal, movement research, brain storming, and try outs.<br />I was standing on my hands A LOT, as one of the scenes includes a sort of a synchronized swimming inside our plastic ocean.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_yudsRn_lIWo/SzIuEJ_K6nI/AAAAAAAAAPI/bS60aE2xMeU/s1600-h/mat4.jpg"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 213px; height: 320px;" src="http://3.bp.blogspot.com/_yudsRn_lIWo/SzIuEJ_K6nI/AAAAAAAAAPI/bS60aE2xMeU/s320/mat4.jpg" alt="" id="BLOGGER_PHOTO_ID_5418443950615358066" border="0" /></a><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/enuBlVSRNCw&hl=en_US&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/enuBlVSRNCw&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />I was also using my floreio flow skills and created some original sequences, not forgetting to insert some 'non traditional' movements into the mix..<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_yudsRn_lIWo/SzIuFVkATwI/AAAAAAAAAPo/qxeH-B-E8CQ/s1600-h/mat10.jpg"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 320px; height: 214px;" src="http://2.bp.blogspot.com/_yudsRn_lIWo/SzIuFVkATwI/AAAAAAAAAPo/qxeH-B-E8CQ/s320/mat10.jpg" alt="" id="BLOGGER_PHOTO_ID_5418443970902511362" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_yudsRn_lIWo/SzIu7sbvpjI/AAAAAAAAAPw/S_ku5EICTvw/s1600-h/mat11.jpg"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 320px; height: 214px;" src="http://2.bp.blogspot.com/_yudsRn_lIWo/SzIu7sbvpjI/AAAAAAAAAPw/S_ku5EICTvw/s320/mat11.jpg" alt="" id="BLOGGER_PHOTO_ID_5418444904754816562" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_yudsRn_lIWo/SzIu7xS9E7I/AAAAAAAAAP4/UfEQAb6lAUs/s1600-h/mat12.jpg"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 320px; height: 214px;" src="http://1.bp.blogspot.com/_yudsRn_lIWo/SzIu7xS9E7I/AAAAAAAAAP4/UfEQAb6lAUs/s320/mat12.jpg" alt="" id="BLOGGER_PHOTO_ID_5418444906060125106" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />In one of the center scenes I am also performing quite an acrobatic solo, using some airborn acrobatics to create a sequence that was used on stage.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_yudsRn_lIWo/SzIu8EQFYQI/AAAAAAAAAQA/uOiEnXiFnD0/s1600-h/mat13.jpg"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 320px; height: 214px;" src="http://2.bp.blogspot.com/_yudsRn_lIWo/SzIu8EQFYQI/AAAAAAAAAQA/uOiEnXiFnD0/s320/mat13.jpg" alt="" id="BLOGGER_PHOTO_ID_5418444911148359938" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />After one month of work, we transfered to the theatre in which we were going to present the piece - eventualy - Dock 11 in Prenzlauer Berg, Berlin.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_yudsRn_lIWo/SzI7Gg07-6I/AAAAAAAAAQw/ImoHP6US6-M/s1600-h/Berlin+Matkot+Dec09+052.JPG"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 240px; height: 320px;" src="http://2.bp.blogspot.com/_yudsRn_lIWo/SzI7Gg07-6I/AAAAAAAAAQw/ImoHP6US6-M/s320/Berlin+Matkot+Dec09+052.JPG" alt="" id="BLOGGER_PHOTO_ID_5418458284757351330" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />Comming closer to the premiere, stress and tension showed their head, but we all maintained a very professional aproach and were able to remain productive. What did happen, after countless of hours of floreio, equilibre and my own strength and conditioning work, (that I was performing daily after the work on the project was done) was I injured my wrist.<br />It was in the day of the open dress rehersal, which was with live audience. One day before the premiere. The injury was not due to some accident, but an overuse kind of thing. I notified Nir, and he decided to postpone the premiere in two days. What a mess.<br />I immediatly started my own rehab protocol, and I was sent to an excellent (but very cruel...) therapist to help me with the condition. I was able to partly recover in two days, and perform in the priemere, but I was still in pain.<br />The injury got better and better, and by the third performance I was already much better.<br />To my great delight, my girlfriend Shai and a very good friend - Oren came from Israel to watch me perform. We had lots of fun exploring parts of Berlin together and hanging out.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_yudsRn_lIWo/SzI7GBbzrSI/AAAAAAAAAQo/8eNz09kHCHI/s1600-h/Berlin+Matkot+Dec09+028.JPG"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 320px; height: 240px;" src="http://4.bp.blogspot.com/_yudsRn_lIWo/SzI7GBbzrSI/AAAAAAAAAQo/8eNz09kHCHI/s320/Berlin+Matkot+Dec09+028.JPG" alt="" id="BLOGGER_PHOTO_ID_5418458276330450210" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_yudsRn_lIWo/SzI7Fq8SiJI/AAAAAAAAAQg/3hqYMiGLzeM/s1600-h/Berlin+Matkot+Dec09+021.JPG"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 320px; height: 240px;" src="http://1.bp.blogspot.com/_yudsRn_lIWo/SzI7Fq8SiJI/AAAAAAAAAQg/3hqYMiGLzeM/s320/Berlin+Matkot+Dec09+021.JPG" alt="" id="BLOGGER_PHOTO_ID_5418458270292674706" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />All the performances went very well, we recieved good critiques from the local media in Berlin and some theatre owners from Europe showed interest in the piece. Seats were mostly sold out and we had great audiences each evening. Lots of laughter and clapping were going on.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_yudsRn_lIWo/SzI8H1tfQFI/AAAAAAAAARA/THQVQz_QdD0/s1600-h/Berlin+Matkot+Dec09+090.JPG"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 320px; height: 240px;" src="http://3.bp.blogspot.com/_yudsRn_lIWo/SzI8H1tfQFI/AAAAAAAAARA/THQVQz_QdD0/s320/Berlin+Matkot+Dec09+090.JPG" alt="" id="BLOGGER_PHOTO_ID_5418459407054749778" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />Besides the work on Matkot, I also made sure I continue my own development and practice of my skills. Daily equilibre, floreio and strength and conditioning were thrown into the mix. As soon as I had some more free time I was also taking interesting movement classes and training in local circus centers and acrobatics facilities. Exchanging ideas with local and other foreign movers/circus artists/dancers/acrobats.<br />I got to know a TON of new people with similar interests and also gave a small workshop of basic floreio art.<br />The internet and my blog were without a doubt a great tool for me in Berlin. A lot of new connections were made and I am very glad for this opportunities.<br /><br />I am now in Israel and just finished unpacking, but as it turns out, I am about to embark to Bangkok, Thailand in a few days. Another production, by TOTAL BRUTAL, another adventure, and at last - summer!<br /><br />For more information about MATKOT and Nir de Volff's work - <a href="http://www.totalbrutal.net/" target="_blank">www.totalbrutal.net</a><br />Photos, in the most part, by Bernard Musil.<br /><br />On another note, my youtube channel has hit lately 250,000 views, in a year time. I am blown away by the response, constant emails I am getting all the time and world wide audience. I have great plans to expand the content I am sharing and will do so, with time.<br />Stay tuned for some new clips of my daily training, from Bangkok.<br />See you around, out there,<br />Ido.Ido Portalhttp://www.blogger.com/profile/13924463978737386852noreply@blogger.com43tag:blogger.com,1999:blog-30553381.post-57511948920188528822009-11-19T01:24:00.002+02:002009-11-19T01:30:34.420+02:00Matkot - Berlin/2009Here is some info on the project I am currently working on here in Berlin. It is a physical/theatrical performance by choreographer Nir De Volff. If you are around the area, dont miss it...<br /><br /><span><span style="font-family:Verdana;"><div style="margin: 0px;"><span style="font-family: Verdana; font-style: normal; font-variant: normal; font-weight: normal; font-size: 12px; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Verdana;font-size:100%;" >NIR DE VOLFF / TOTAL BRUTAL</span></div><div style="margin: 0px;"><span style="font-family: Verdana; font-style: normal; font-variant: normal; font-weight: normal; font-size: 12px; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Verdana;font-size:100%;" ><b>MATKOT</b></span></div><div style="margin: 0px; min-height: 15px;"><br /></div><img src="http://mail.google.com/mail/?ui=2&ik=423115ed44&view=att&th=1250205213b40f00&attid=0.1.2&disp=emb&zw" /><div style="margin: 0px; min-height: 15px;"><br /></div><div style="margin: 0px; min-height: 15px;"><span style="font-weight: bold;">Premiere: November 28th 2009, 8.30pm</span></div><div style="margin: 0px;"><span style="font-family: Verdana; font-style: normal; font-variant: normal; font-weight: normal; font-size: 12px; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Verdana;font-size:100%;" ><b>Further Performances: November 29th/30th and December, 4th/5th/6th 2009, 8.30pm</b></span></div><div style="margin: 0px;"><span style="font-family: Verdana; font-style: normal; font-variant: normal; font-weight: normal; font-size: 12px; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Verdana;font-size:100%;" ><b>Dock 11, Kastanienallee 79, 10435 Berlin</b></span></div><div style="margin: 0px;"><span style="font-family: Verdana; font-style: normal; font-variant: normal; font-weight: normal; font-size: 12px; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Verdana;font-size:100%;" ><b>Tickets at </b></span><span style="font-family: Verdana; font-style: normal; font-variant: normal; font-weight: normal; font-size: 12px; line-height: normal; font-size-adjust: none; font-stretch: normal; color: rgb(12, 0, 255);font-family:Verdana;font-size:100%;color:#0c00ff;" ><u><b><a href="mailto:ticket@dock11-berlin.de" target="_blank">ticket@dock11-berlin.de</a></b></u></span><span style="font-family: Verdana; font-style: normal; font-variant: normal; font-weight: normal; font-size: 12px; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Verdana;font-size:100%;" ><b> or 030 448 12 22</b></span></div><div style="margin: 0px; min-height: 15px;"><br /></div><div style="margin: 0px;"><span style="font-family: Verdana; font-style: normal; font-variant: normal; font-weight: normal; font-size: 12px; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Verdana;font-size:100%;" >Are you longing for the beach of your dreams? Enjoying the sun on your body, the sound of the waves going deeper and deeper into your brain, connecting with harmony and nature? Pull yourself together. Come to us, come to the MATKOT-beach. Nir De Volff / TOTAL BRUTAL will guarantee you crying babies, barking dogs and hundreds of beachball players and nacked bodies, coming closer and closer. <span lang="EN-US"><span style="font-family:Helvetica;">We </span>provide a daily supply of fresh garbage and the air is filled with the sweet sound of tractors building another luxury hotel just in walking distance</span><span lang="EN-US">. </span></span></div><div style="margin: 0px;"><span style="font-family: Verdana; font-style: normal; font-variant: normal; font-weight: normal; font-size: 12px; line-height: normal; font-size-adjust: none; font-stretch: normal;">MATKOT, the Hebrew word for beach ball, explores the social complexity of a day at the beach and our inconsistent behavior as visitors and users of nature. </span><span style="font-family: Verdana; font-style: normal; font-variant: normal; font-weight: normal; font-size: 12px; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Verdana;font-size:100%;" >The new dance piece by Nir De Volff / TOTAL BRUTAL is about the need to relax, the moment when a dream falls apart and the process of collecting bits and pieces struggling to construct a new image.</span></div><div style="margin: 0px; min-height: 15px;"><br /></div><div style="margin: 0px;"><span style="font-family: Verdana; font-style: normal; font-variant: normal; font-weight: normal; font-size: 12px; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Verdana;font-size:100%;" >Idea & Concept: Nir De Volff - A collaboration by Johanna Chemnitz, Hyoung-Min Kim and Nir De Volff - Guest: Ido Portal - Artistic Counselling: Tatiana Saphir - Music: jayrope - Stage: Judith Philipp - Costumes: Pieter Bax - Lights: Benjamin Schälike - Graphic Design: Dorit Bialer - Photos: Bernhard Musil - Production & PR: ehrliche arbeit – freelance office for culture - Choreographic Assistant: Zuhal Toptas - Stage Assistant: Max Johns - Costume Assistant: Veronika Weinhold </span></div><div style="margin: 0px;"><br /></div><div style="margin: 0px;"><span style="font-family: Verdana; font-style: normal; font-variant: normal; font-weight: normal; font-size: 12px; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Verdana;font-size:100%;" >Funded by the City of Berlin. Supported by and produced at DOCK 11. Thanks to Hakvutza Jaffo, Tel Aviv Dance Studios.</span></div><div style="margin: 0px;"><span style="font-family: Verdana; font-style: normal; font-variant: normal; font-weight: normal; font-size: 12px; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Verdana;font-size:100%;" ><a href="http://www.totalbrutal.net/" target="_blank">www.totalbrutal.net</a> </span></div><div><br /><br /><br />I am currently pulling off 8-12 hours of physical activity a day, (trying to squeeze out my own training besides working on the project) so sorry for the lack of activity on the blog. I know from the emails I recieved many of you are interested to find out some more details about my experiences here in Berlin, and soon I will share some insights on the amazing experience of creating Matkot. Stay tuned, to be continued...<br /><br />Ido.<br /></div></span></span>Ido Portalhttp://www.blogger.com/profile/13924463978737386852noreply@blogger.com25tag:blogger.com,1999:blog-30553381.post-51310605206806191982009-11-02T21:33:00.009+02:002009-11-02T22:51:05.784+02:00Berlin - Nov, 09Landed in Berlin.<br />I wont pretend to figure this place out in one day. Obviously, this place carries a lot of baggage behind it, you can feel it walking the streets here.<br />Berlin Automn... Let me tell you, there is nothing 'automny' about it for me... This is winter and winter with a bite. Grey, tinkeling rain all the time and muddy shoes that go along with brown stained 'boca de calca'. I usualy dont like this kind of weather, but this place is hypnotic. The harsh,strict german languege, the perfectly designed faces, the shicky fashion and art and the old factories from the war. I have to know more. Much more.<br /><br />After 8 hours in the studio, meeting the other guys and gals (we are 5) working the project, I was taken to my apartment by the production manager. What a nice surprise...<br />A beatifull two bedroom aparment right in the center, coozy and warm, with fast internet access and a fully equipped kitchen. I am set. Spending here the next 40 days will be a pleasure.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_yudsRn_lIWo/Su9EQJc6Y9I/AAAAAAAAAO4/sYPe59dVtj0/s1600-h/apartment+%284%29.JPG"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 320px; height: 240px;" src="http://4.bp.blogspot.com/_yudsRn_lIWo/Su9EQJc6Y9I/AAAAAAAAAO4/sYPe59dVtj0/s320/apartment+%284%29.JPG" alt="" id="BLOGGER_PHOTO_ID_5399609522446296018" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_yudsRn_lIWo/Su9EPy5Lr2I/AAAAAAAAAOw/fpQ3NsWiBvo/s1600-h/apartment+%283%29.JPG"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 320px; height: 240px;" src="http://4.bp.blogspot.com/_yudsRn_lIWo/Su9EPy5Lr2I/AAAAAAAAAOw/fpQ3NsWiBvo/s320/apartment+%283%29.JPG" alt="" id="BLOGGER_PHOTO_ID_5399609516390854498" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_yudsRn_lIWo/Su9EQluMYwI/AAAAAAAAAPA/9A1hi8-FvB0/s1600-h/apartment+%285%29.JPG"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 320px; height: 240px;" src="http://4.bp.blogspot.com/_yudsRn_lIWo/Su9EQluMYwI/AAAAAAAAAPA/9A1hi8-FvB0/s320/apartment+%285%29.JPG" alt="" id="BLOGGER_PHOTO_ID_5399609530034971394" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_yudsRn_lIWo/Su9EPb-RcCI/AAAAAAAAAOg/tGV_EnOKT9E/s1600-h/apartment.JPG"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 320px; height: 240px;" src="http://4.bp.blogspot.com/_yudsRn_lIWo/Su9EPb-RcCI/AAAAAAAAAOg/tGV_EnOKT9E/s320/apartment.JPG" alt="" id="BLOGGER_PHOTO_ID_5399609510238187554" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />I intend to explore the city, take interesting workshops and classes and see lots of shows. (from any kind!)<br />My training will be squeezed into the daily 8 hours movement research we are doing, and another 1-3 hours session in the end of the day. (9-11 hours of movement with 2 30 min breaks in the middle?? I guess so..)<br /><br />Tomorrow early, we start again, I'll take some pictures of our amazing, completely new studio and maybe some movement clips. Stay tuned and communicate with me.<br /><br />BTW, my new websites - <a href="http://idoportal.com/">www.idoportal.com</a> and <a href="http://www.floreioart.com/">www.floreioart.com</a> are comming closer and closer to some finish line.. You can already see the new design and features, but most of them are not functional yet. My good friend and amazing graphic designer <span style="font-weight: bold;">Oren Vermus</span> is responsible for the simple, clean and beautifull design, my other good childhood friend <span style="font-weight: bold;">Timor</span> (Troi Designs) is responsible for the programming. Thanks, guys, no way I could have done it without your endless help.<br /><br />Ido.Ido Portalhttp://www.blogger.com/profile/13924463978737386852noreply@blogger.com33tag:blogger.com,1999:blog-30553381.post-34836612228737805832009-09-29T23:43:00.006+02:002009-09-30T00:11:32.228+02:00Reverse Corta Capim sequence<span style="font-weight: bold;">Reverse Corta Capim - Au Cortado</span><br /><br /><object width="320" height="265"><param name="movie" value="http://www.youtube.com/v/QzNBBu8U68U&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/QzNBBu8U68U&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="320" height="265"></embed></object><br /><br /><br />A sequence of two simple movements - Reverse Corta Capim and Au Cortado.<br />From a squat position start a Reverse Corta Capim and complete 3 turns of it. After the 3rd rep continue the motion into a spin around yourself, spotting the movement with your arms on the floor and maintaining the original energy and intent of the Corta Capim. The spin happens on the ball of the foot and while maintaining the center of mass above the axis point. While spinning, rise up simultaniously (extend the spinning leg as it spins) and after completing a full turn, go into Au Cortado without placing the spinning leg on the ground, but instead using it to gain momentum into the Au.<br /><br /><br /><span style="font-weight: bold;">Floreio Workout Beginner</span><br />Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Equilibre<br />B1. <a href="http://www.youtube.com/watch?v=quC8faQJKIs"><span>Handstand Body Line Wall Drill</span></a><span style="text-decoration: underline;"><span style="font-weight: bold;"> </span></span>X 10-20 sec X 3 sets / 45-60 sec of rest<br /><br />Floreio<br />C1. <a href="http://www.youtube.com/watch?v=DWyNcGHzMr8">Role Into Half Au</a> / <a href="http://www.youtube.com/watch?v=P8kZlDX_gMY">Role Into Au Cortado</a> 12 reps / 2 sets / 60 sec rest<br />D1. <a href="http://www.youtube.com/watch?v=EnzpEUcX-18">Corta Capim Rotations</a> X 10-20 reps per side / 2 sets / 60 sec<br /><br />Conditioning<br />E1. <a href="http://www.youtube.com/watch?v=uvuWwMcwRXM">Swedish Bars Front Support</a> (partner help) 10 sec<br />E2. <a href="http://www.youtube.com/watch?v=KDCr_lXDd64">Swedish Bars Back Support</a> (partner help) 10 sec<br />Repeat E1,E2 for a total of 3 sets, resting 45-90 sec between exercises<br /><br />F1. <a href="http://www.youtube.com/watch?v=ser9v-XfQwE">90-90 Iso Pull Up Hang</a> 10-20 sec<br />F2. <a href="http://www.youtube.com/watch?v=DoMYVSPjsME">Basic Bridge Push Ups</a> 10-15 reps<br />perform 3 sets resting 90 sec after F2<br /><br />Prehab<br />F1. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 2 sets / 60 sec rest<br /><br /><br /><span style="font-weight: bold;">Floreio Workout Intermidiate/Advanced</span><br />Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Equilibre<br />B1. <a href="http://www.youtube.com/watch?v=quC8faQJKIs"><span>Handstand Body Line Wall Drill</span></a><span style="text-decoration: underline;"><span style="font-weight: bold;"> </span></span>X 20-30 sec X 3 sets / 45-60 sec of rest<br /><br />Floreio<br />C1. <a href="http://www.youtube.com/watch?v=QzNBBu8U68U">Reverse Corta Capim - Au Cortado</a> 10 reps / 3 sets / 60 sec<br />D1. <a href="http://www.youtube.com/watch?v=xrqc10btqLI">Reverse Corta Capim</a> 10 reps per side / 2 sets / 60 sec<br /><br />Conditioning<br />E1. <a href="http://www.youtube.com/watch?v=uvuWwMcwRXM">Swedish Bars Front Support</a> (partner help or alone) 10-15 sec<br />E2. <a href="http://www.youtube.com/watch?v=KDCr_lXDd64">Swedish Bars Back Support</a> (partner helpor alone) 10-15 sec<br />Repeat E1,E2 for a total of 3 sets, resting 45-90 sec between exercises<br /><br />F1. <a href="http://www.youtube.com/watch?v=iAR5ISq1Lvw">90-90 One Arm Iso Chin Up Hang</a> rope assisted or one arm only 10-20 sec<br />F2. <a href="http://www.youtube.com/watch?v=tgLotMkGGf0">One Leg Bridge Push Ups</a> 10-16 reps (change legs) <a href="http://www.youtube.com/watch?v=jGKhlWbbhgs">One Arm Bridge Push Ups</a><a href="http://www.youtube.com/watch?v=DoMYVSPjsME"></a> 5 reps per side / perform 3 sets resting 90 sec between sets<br /><br />Prehab<br />F1. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 2 sets / 60 sec rest<br /><br /><br />Some interesting posts on the forum:<br /><a href="http://forum.idoportal.com/viewtopic.php?f=1&t=115">Active Flexibility's importance in overall flexibility development</a><br /><a href="http://forum.idoportal.com/viewtopic.php?f=1&t=116">Knee issues and myofascial release routine</a><br /><br />Enjoy, stay flowing,<br />Ido.Ido Portalhttp://www.blogger.com/profile/13924463978737386852noreply@blogger.com22tag:blogger.com,1999:blog-30553381.post-11319567078838905272009-09-27T21:02:00.006+02:002009-09-27T22:08:24.551+02:00Some more workA lot of people have been asking me about stretching and flexibility enhancement, I decided to post a short piece about it in the forum, <a href="http://forum.idoportal.com/viewtopic.php?f=1&t=115">check it out</a>.<br />Also, for those of you who are experiencing limiting knee issues that prevent you from performing extensive Floreio training, here is a great <a href="http://forum.idoportal.com/viewtopic.php?f=1&t=115">myofascial release routine</a> for the quads and IT band that will help with most issues relating to excessive tension and improper tracking of the Patella.<br />Let me know what are your experiences with this through the <a href="http://forum.idoportal.com/">forum</a>, looking forward to hearing from you.<br /><br /><span style="font-weight: bold;">Workout - beginner</span><br /><br />Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Equilibre<br />B1.<a href="http://www.youtube.com/watch?v=xgBUpqhueRA"> Static QDR</a> 10-30 sec per side / 3 sets / 45 sec rest<br /><br />Floreio<br />C1. <a href="http://www.youtube.com/watch?v=7vCTNTSNOto">QDR Rotational Push Ups -Beginner variation</a> X 10-14 reps / 2 sets / 60 sec of rest<br />D1. High Bridge Static Hold 30 sec<br />D2. <a href="http://www.youtube.com/watch?v=hbnmcALXXUY">Rotations Into Arch Using The Wall</a> X 10 reps / repeat D1-D2 for 2 sets / 60 sec rest<br /><br />or<br /><br />D1. <a href="http://www.youtube.com/watch?v=rJ6mSnBWk-g">Rotations into High Bridge</a> X 10 reps / 2 sets / 60 sec rest<br />E1. <a href="http://www.youtube.com/watch?v=EnzpEUcX-18">Corta Capim Rotations</a> X 20 reps per side / 2 sets / 60 sec<br />F1. <a href="http://www.youtube.com/watch?v=tCsOVGbliZs">Corta Capim Spin</a> X 14 reps / 2 sets / 60 sec of rest<br />G1. <a href="http://www.youtube.com/watch?v=b6F1plVRGSw">Au Cortado</a> X 12-16 reps / 2 sets / 60 sec of rest<br /><br />Conditioning<br />H1. <a href="http://www.youtube.com/watch?v=2EhLOEq7BfM"> </a><a href="http://www.youtube.com/watch?v=Dpgn6eRtsdw">The Shrimp</a> (foot+knee or just knee of the back leg touching the ground)<br />H2. <a href="http://www.youtube.com/watch?v=w2344fYrDb0">Swedish Bench Hanging Leg Raises</a><br />H3. <a href="http://www.youtube.com/watch?v=DoMYVSPjsME">Basic Bridge Push Ups</a><br />Perform 10 (5-5 per leg in the shrimp),8,6,4,2 reps with as little rest as possible of H1-H3<br /><br />Prehab<br />J1. Wrists Routine X 2 sets<br /><br /><br /><br /><span style="font-weight: bold;">Workout Intermidiate</span><br /><br /><span style="font-weight: bold;"></span>Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Equilibre<br />B1.<a href="http://www.youtube.com/watch?v=xgBUpqhueRA"> Static QDR</a> 20-30 sec per side / 3 sets / 45 sec rest<br /><br />Floreio<br />C1. <a href="http://www.youtube.com/watch?v=O_QdNdfxed0">Rotation Into High Bridge to Head to QDR Exit</a> X 10 reps / 2 sets / 60 sec<br />D1. <a href="http://www.youtube.com/watch?v=EIipe05THLs"><span style="text-decoration: underline;">Queda Batido - easy variation</span></a> X 16-20 reps / 2 sets / 60 sec of rest<br />E1. <a href="http://www.youtube.com/watch?v=FIRqkElOpIc">Corta Capim Spin into QDR Rotational Push Up</a> 10 reps / rest 60 sec / 2 sets<br />F1. <a href="http://www.youtube.com/watch?v=b6F1plVRGSw">Au Cortado</a> into <a href="http://www.youtube.com/watch?v=tCsOVGbliZs">Corta Capim Spin</a> X 10-14 reps / 2 sets / 60 sec of rest<br /><br />Conditioning<br />G1. <a href="http://www.youtube.com/watch?v=2EhLOEq7BfM"> </a><a href="http://www.youtube.com/watch?v=Dpgn6eRtsdw">The Shrimp</a> (just knee of the back leg touching the ground)<br />G2. <a href="http://www.youtube.com/watch?v=RAt5-4oJbk4"><span style="text-decoration: underline;">0-90 Hanging Leg Raises</span></a><br />G3. <a href="http://www.youtube.com/watch?v=tgLotMkGGf0">One Leg Bridge Push Ups</a> (change legs every rep)<br />Perform 10 (5-5 per leg in the shrimp),8,6,4,2 reps with as little rest as possible of G1-G3<br /><br />Rehab<br />G1. Wrists Routine X 2 sets<br /><br /><br /><br /><span style="font-weight: bold;">Workout of the day - Advanced<br /><br /></span> Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Equilibre<br />B1.<a href="http://www.youtube.com/watch?v=xgBUpqhueRA"> Static QDR</a> 30 sec per side / 3 sets / 45 sec rest<br /><br />Floreio<br />C1. <a href="http://www.youtube.com/watch?v=V4ETfy4SgBU">Rotation Into Low Bridge - QDR 2 QDR Role</a> 10 reps X 2 sets / 60 sec<br />D1. <a href="http://www.youtube.com/watch?v=zr-3q-Zy1ZU">Queda Batido - advanced variation</a> X 20 reps /2 sets / 45 sec of rest<br />E1. <a href="http://www.youtube.com/watch?v=y39YtpD6aSI">Au Cortado - Corta Capim - QDR Rotational Push Up - Role </a>10 reps / 2 sets / 60 sec<br />F1. <a href="http://www.youtube.com/watch?v=ej9WqabRAVk">Corta Capim Rotations Into Bridge Rotation With QDR Exit</a> 10 reps / 2 sets / 60 sec<br /><br />Conditioning<br />G1. <a href="http://www.youtube.com/watch?v=2EhLOEq7BfM"> </a><a href="http://www.youtube.com/watch?v=Dpgn6eRtsdw">The Shrimp -</a><a href="http://www.youtube.com/watch?v=5EJtZsA43vI"> in a quad stretch position</a> or <a href="http://www.youtube.com/watch?v=Dpgn6eRtsdw">with knee only touching behind you</a><br />G2. <a href="http://www.youtube.com/watch?v=RAt5-4oJbk4"><span style="text-decoration: underline;">0-90 Hanging Leg Raises</span></a> or <a href="http://www.youtube.com/watch?v=jveDidg2KhE">One Arm Hanging Leg Raises</a> (change arms every rep)<br />G3. <a href="http://www.youtube.com/watch?v=jGKhlWbbhgs">One Arm Bridge Push Ups</a> (change arms every rep)<br />Perform 10 (5-5 per leg in the shrimp),8,6,4,2 reps with as little rest as possible of G1-G3<br /><br />Prehab<br />J1. Wrists Routine X 2 sets<br /><br />Enjoy your training,<br />Ido.Ido Portalhttp://www.blogger.com/profile/13924463978737386852noreply@blogger.com17tag:blogger.com,1999:blog-30553381.post-61130584664110826922009-09-23T14:28:00.007+03:002009-09-23T14:55:50.799+03:00Smoothing the flowA new sequence today:<br /><br /><span style="font-weight: bold;">Rotation Into Low Bridge - QDR 2 QDR Role</span><br /><br /><object width="320" height="265"><param name="movie" value="http://www.youtube.com/v/V4ETfy4SgBU&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/V4ETfy4SgBU&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="320" height="265"></embed></object><br /><br /><br />From a squat, start a Rotation Into Low Bridge, continuing with the second hand to the QDR position. Lean sideways with your body and shift more weight into the QDR support arm. Slide the first hand across the second hand, while rotating the body along its axis and performing a type of a Role with the legs. As you place the first hand in its new position, continue the Role into a new QDR position on that hand and slide out from it sideways into a squat.<br /><br /><span style="font-weight: bold;">Important notes:</span><br />1. The first QDR position needs to be stable and support the majority of your bodyweight in order for the 'slide out' to happen smoothly. You need this stable support in order to move every other body part around it. ('Give me a fulcrum and I shall move the world' as Archimedes said)<br />2. The head should also slide on the floor along with the body and the first hand - keep it close to the ground, as there is a tendency to lift it above the floor.<br />3. Make sure you articulate the exit from the second QDR position and out into the squat. First reach the 'one leg bent and the other straight' position and then slide out into the squat. Dont forget, 'the devil is in the details'. (I like better the Hebrew version - 'God is in the small details')<br /><br /><span style="font-weight: bold;">Floreio Workout Beginner</span><br />Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Equilibre<br />B1. <a href="http://www.youtube.com/watch?v=quC8faQJKIs"><span>Handstand Body Line Wall Drill</span></a><span style="text-decoration: underline;"><span style="font-weight: bold;"> </span></span>X 10-20 sec X 3 sets / 45-60 sec of rest<br /><br />Floreio<br />C1. <a href="http://www.youtube.com/watch?v=jheQMjNP2K4">Head Bridge To QDR Work</a> (choose the variation you are capable of) 10-20 reps / 3 sets / 60 sec<br />D1. <a href="http://www.youtube.com/watch?v=rJ6mSnBWk-g">Rotations into High Bridge</a> X 10 reps / 3 sets / 60 sec rest<br />or<br />D1. High Bridge Static Hold 30 sec<br />D2. <a href="http://www.youtube.com/watch?v=hbnmcALXXUY">Rotations Into Arch Using The Wall</a> X 10 reps / 3 sets / 60 sec rest after D2<br />E1. <a href="http://www.youtube.com/watch?v=7vCTNTSNOto">QDR Rotational Push Ups -Beginner variation</a> X 10-14 reps / 3 sets / 60 sec of rest<br />F1. <a href="http://www.youtube.com/watch?v=AHWXtRS1_D8">Role</a> work, right-left-left-right-left, etc.. (In Random) as little rest as you can for 3 minutes straight. Flow around the floor. Sweat will go flying. Good stuff!<br /><br />Prehab<br />G1. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 2 sets / 60 sec rest<br /><br /><br /><span style="font-weight: bold;">Workout Intermidiate</span><br /><br /><span style="font-weight: bold;"></span>Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Equilibre<br />B1. <a href="http://www.youtube.com/watch?v=quC8faQJKIs"><span>Handstand Body Line Wall Drill</span></a><span style="text-decoration: underline;"><span style="font-weight: bold;"> </span></span>X 20-30 sec X 3 sets / 45-60 sec of rest<br /><br />Floreio<br />C1. <a href="http://www.youtube.com/watch?v=O_QdNdfxed0">Rotation Into High Bridge to Head to QDR Exit</a> X 10 reps / 3 sets / 60 sec<br />D1. <a href="http://www.youtube.com/watch?v=EIipe05THLs"><span style="text-decoration: underline;">Queda Batido - easy variation</span></a> X 16-20 reps / 3 sets / 60 sec of rest<br />E1. <a href="http://www.youtube.com/watch?v=-TOvXLn_gyE">CSF</a> X 75 sec / 3 sets / 90 sec rest (Add any skills you have aquired that can combine into the CFS, emphesize sequences incorporating Role)<br /><br />Prehab<br />G1. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 2 sets / 60 sec rest<br /><br /><br /><span style="font-weight: bold;">Workout of the day - Advanced<br /><br /></span> Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Equilibre<br />B1. <a href="http://www.youtube.com/watch?v=quC8faQJKIs"><span>Handstand Body Line Wall Drill</span></a><span style="text-decoration: underline;"><span style="font-weight: bold;"> </span></span>X 35 sec<br />B2. <a href="http://www.youtube.com/watch?v=RDizPG3F4XA">Handstand Straighten Into Line</a> X 50 sec total work<br />Complete 2 cycles of B1-B2, resting 60 sec between exercises<br /><br />Floreio<br />C1. <a href="http://www.youtube.com/watch?v=V4ETfy4SgBU">Rotation Into Low Bridge - QDR 2 QDR Role</a> 10 reps X 3 sets / 60 sec<br />D1. <a href="http://www.youtube.com/watch?v=zr-3q-Zy1ZU">Queda Batido - advanced variation</a> X 20 reps / 3 sets / 45 sec of rest<br />E1. <a href="http://www.youtube.com/watch?v=cAJlOeklpqQ">CSF</a> X 75 sec / 3 sets / 90 sec rest (Add any skills you have aquired that can combine into the CFS)<br /><br />Prehab<br /> G1. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 2 sets / 60 sec rest<br /><br />Enjoy,<br />Questions? Comments? <a href="http://forum.idoportal.com">Forum!</a><br /><br />Ido.Ido Portalhttp://www.blogger.com/profile/13924463978737386852noreply@blogger.com192tag:blogger.com,1999:blog-30553381.post-50615011709444663562009-09-21T21:44:00.004+03:002009-09-21T21:48:37.495+03:00Locomotion conditioning - once moreWe are going to use the Locomotion conditioning routine once again today. Its been a while.<br />Try to advance in the type of walks you use, going from the beginner to the intermidiate or intermidiate to advanced, but only if you are ready and up to it.<br /><br /><span style="font-weight: bold;">Locomotion Workout Beginner</span><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/ufAUAYrxfIY&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/ufAUAYrxfIY&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>A1. 5 min Joint Mobility<br />A2. Wrist routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br /><br />B1. Walk While Swinging Into Handstand 12 meters<br />B2. Duck Walk 24 meters<br />B3. Static High Bridge Hold for 30 seconds / Front Bridge Walking for 12 meters<br />B4. Horse Walk 24 meters<br />B5. Lizard Walk (beginner variation) 12 meters<br />B6. Ostrich Walk 24 meters<br /><br />Rest 120 seconds after B6 and repeat 3-5 total circuits<br /><br /><br /><span style="font-weight: bold;">Locomotion Workout Intermidiate</span><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/LJJ-nVfTco4&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/LJJ-nVfTco4&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>A1. 5 min Joint Mobility<br />A2. Wrist routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br /><br />B1. Handstand Walk 12 meters<br />B2. Duck Walk 24 meters<br />B3. Front Bridge Walking for 12 meters<br />B4. Horse Walk 24 meters<br />B5. Lizard Walk (Advanced variation) 12 meters<br />B6. Ostrich Walk 24 meters<br /><br />Rest 90 seconds after B6 and repeat 3-5 total circuits<br /><br /><br /><br /><span style="font-weight: bold;">Locomotion Workout Advanced</span><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/xsrxOqJtHhA&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/xsrxOqJtHhA&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />A1. 5 min Joint Mobility<br />A2. Wrist routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br /><br />B1. Handstand Walk Elbow To Knee 15 meters<br />B2. Duck Walk 30 meters<br />B3. Back Bridge Walking for 15 meters<br />B4. Horse Walk 30 meters<br />B5. Lizard Walk (Advanced variation) 15 meters<br />B6. Ostrich Walk 30 meters<br /><br />Rest 75 seconds after B6 and repeat 3-5 total circuits<br /><br />Report about your results/question in the <a href="http://forum.idoportal.com">forum</a>,<br />see you around,<br />Ido.Ido Portalhttp://www.blogger.com/profile/13924463978737386852noreply@blogger.com28tag:blogger.com,1999:blog-30553381.post-64542316678154552672009-09-16T13:53:00.006+03:002009-09-16T14:23:31.621+03:00Legs and long sequence workToday's new sequence is a long one comprised from: <span style="font-weight: bold;">Au Cortado - Corta Capim Spin - QDR Rotational Push Up - Role</span>.<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/y39YtpD6aSI&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/y39YtpD6aSI&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br /><br />Start with a Squat, go into an Au Cortado, instead of landing back into the squat, bend the first leg but keep the other one straight and to the side. From this side 'lunge' initiate the Corta Capim Spin to QDR Rotational Push, as we have done before here:<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/FIRqkElOpIc&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/FIRqkElOpIc&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br /><br />When you slide out of the QDR Rotational Push Up, instead of going to the squat, and again from the side lunge position - roll into a Role movement and end in a squat.<br /><br />This longer sequence brings into the center of attention more fluidity requirements and breath work. Keep it flowing, adapt to the changing center of mass and the different support positions on some/all four limbs, breath with the movement and concentrate on the movement ahead of you in the sequence order.<br />This sequence should be worked on by those who have been successful with the prerequisite shorter sequence of Corta Capim Spin Into QDR Rotational Push Up.<br /><br /><span style="font-weight: bold;">Workout Beginner</span><br /><br />Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Equilibre<br />B1. <a href="http://www.youtube.com/watch?v=kKVJuYVhL1U">Frog Stance</a> 15-30 sec X 3-5 sets / 60 sec rest<br /><br />Floreio<br />C1. <a href="http://www.youtube.com/watch?v=7vCTNTSNOto">QDR Rotational Push Ups -Beginner variation</a> X 10-14 reps / 3 sets / 60 sec of rest<br />D1. <a href="http://www.youtube.com/watch?v=tCsOVGbliZs">Corta Capim Spin</a> X 14 reps / 3 sets / 60 sec of rest<br />E1. <a href="http://www.youtube.com/watch?v=b6F1plVRGSw">Au Cortado</a> X 12-16 reps / 3 sets / 60 sec of rest<br /><br />Strength and conditioning<br />F1. <a href="http://www.youtube.com/watch?v=yxWNXhUGUYg">Jump Into Box - Iso-Squat</a> 8 reps X 3 sets / 90 sec rest<br />G1. <a href="http://www.youtube.com/watch?v=Dpgn6eRtsdw">The Shrimp</a> (foot+knee or just knee of the back leg touching the ground)<br />G2. <a href="http://www.youtube.com/watch?v=A2xRx7dGWaE">Harop Curl</a> 5 reps (each leg in the shrimp) / 3 sets / 90 sec between exercises<br /><br /><br /><span style="font-weight: bold;">Workout Intermidiate</span><br /><br />Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Equilibre<br />B1. <a href="http://www.youtube.com/watch?v=VuIInXmhQzY">Air Baby Extensions</a> 5-10 reps per side X 3-5 sets / 60 sec rest<br /><br />Floreio<br />C1. <a href="http://www.youtube.com/watch?v=7vCTNTSNOto"> </a><a href="http://www.youtube.com/watch?v=7vCTNTSNOto">QDR Rotational Push Ups -Beginner variation</a> or <a href="http://www.youtube.com/watch?v=24syRZMgWMI">QDR Rotational Push Ups -Advanced variation</a> X 10-14 reps / 3 sets / 60 sec of rest<br />or<br />C1. <a href="http://www.youtube.com/watch?v=FIRqkElOpIc">Corta Capim Spin into QDR Rotational Push Up</a> 10 reps / rest 60 sec / 3 sets<br />D1. <a href="http://www.youtube.com/watch?v=b6F1plVRGSw">Au Cortado</a> into <a href="http://www.youtube.com/watch?v=tCsOVGbliZs">Corta Capim Spin</a> X 10-14 reps / 3 sets / 60 sec of rest<br /><br />Conditioning/prehab<br />E1. <a href="http://www.youtube.com/watch?v=yxWNXhUGUYg">Jump Into Box - Iso-Squat</a> 8 reps X 3 sets / 90 sec rest<br />F1. <a href="http://www.youtube.com/watch?v=Dpgn6eRtsdw">The Shrimp</a> (foot+knee or just knee of the back leg touching the ground)<br />F2. <a href="http://www.youtube.com/watch?v=Y7ndeehIOhU">Harop Curl</a> X 5 reps each (per leg in the shrimp) / 3 sets / 90 sec rest between exercises<br /><br /><br /><span style="font-weight: bold;">Workout Advanced</span><br /><br />Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Equilibre<br />B1. <a href="http://www.youtube.com/watch?v=Vw9O5wZnQfA">Static Air Baby</a> 10-15 sec per side X 3-5 sets / 60 sec rest<br /><br />Floreio<br />C1. <a href="http://www.youtube.com/watch?v=FIRqkElOpIc">Corta Capim Spin into QDR Rotational Push Up</a> 10 reps / rest 60 sec / 2 sets<br />D1. <a href="http://www.youtube.com/watch?v=y39YtpD6aSI">Au Cortado - Corta Capim - QDR Rotational Push Up - Role </a>10 reps / 3 sets / 60 sec<br />E1. <a href="http://www.youtube.com/watch?v=tCsOVGbliZs">Corta Capim Spin</a> 14-20 reps / 2 sets / 60 sec<br /><br />Conditioning/prehab<br />F1. <a href="http://www.youtube.com/watch?v=8ABInCAxv0s">Back Flip - Iso Squat</a> X 5 reps X 3 sets / 90 sec rest<br />G1. The Shrimp -<a href="http://www.youtube.com/watch?v=5EJtZsA43vI"> in a quad stretch position</a> or <a href="http://www.youtube.com/watch?v=Dpgn6eRtsdw">with knee only touching behind you</a><br />G2. <a href="http://www.youtube.com/watch?v=Y7ndeehIOhU">Harop Curl</a> X 5 reps each (per leg in the shrimp) / 3 sets / 90 sec rest between exercises<br /><br />Enjoy! If you are having trouble, keep working those progressions hard:<br /><br /><span style="font-weight: bold;">QDR Rotational Push Up </span><br /><span style="font-weight: bold;">Rotations Into High/Low Bridge</span><br /><span style="font-weight: bold;">Au Cortado</span><br /><span style="font-weight: bold;">Role</span><br /><span style="font-weight: bold;">Corta Capim</span><br /><br />The sequences will just fall together when you will do so!<br /><br />Make sure you do the prehab work - shoulders and wrists especialy, you do not want an injury to stop you from practicing.<br /><br />Keep me posted of your progress through the <a href="http://forum.idoportal.com">forum</a>,<br />Ido.Ido Portalhttp://www.blogger.com/profile/13924463978737386852noreply@blogger.com26tag:blogger.com,1999:blog-30553381.post-47373235245702522112009-09-14T13:46:00.005+03:002009-09-14T14:39:14.208+03:00Longer sequence workToday we are going to work on a bit of a longer sequence work. Lets not forget our ultimate goal with the Floreio practice is to be able to <span style="font-weight: bold;">flow freely on the ground, using our body and the space around us to create this physical expression</span>. On the way we get many physical and mental benefits, not unlike other flow practices like Yoga or some forms of movement or dance.<br />Keep practicing with this mindset. Try to pause as little as you can during the prescribed sets and reps and make sure not only the movements themselves are under control and flowing but also the transitions. Do not let your breath stop for long periods of time, usualy it is advisable to breath through the movements, and let the natural connection between breath and movement occur - if a movement expands your ribcage - breath in, (as in entering a back bridge) and when a movement compresses your upper body breath out. (as in entering a squat) This is just a general recommendation, when actualy the exact opposite should also be understood, practiced and made possible. When flow is the ultimate goal, changes in speed, movement patterns, breathing, etc.. is not only a possibility but a certainty, so do not limit yourself.<br /><br /><span style="font-weight: bold;">Corta Capim Rotations Into Bridge Rotations With QDR Slide Out</span><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/ej9WqabRAVk&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/ej9WqabRAVk&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />Start in a squat. Perform 3 <a href="http://www.youtube.com/watch?v=xrqc10btqLI">Corta Capim Rotations</a> and continue the last Corta Capim until the moving leg is behind you, pointing back in a straight line. While doing so, place the same side hand, with fingers pointing back at you in front of you on the floor. From this position, hop into both feet, (flat feet on the ground) and start the <a href="http://www.youtube.com/watch?v=vCSKH9mvVWk">Rotation Into High Bridge With QDR Exit</a>.<br />Simple, for the ones of you who already mastered the previous movements, if you havent, you have no buisness training this Floreio piece yet, dedicate your time to perfecting the basic skills, as I have outlined them here from the <a href="http://idoportal.blogspot.com/2009/07/floreio-workout-number-1.html">first Floreio Art workout</a>.<br /><span style="font-weight: bold;">Build up to it, and you wont get injured, frustrated with the practice and finaly.. leave it. Flowing is not easy, but it is well worth the effort to be able to move in space in such a graceful, dominant, strong and flexible way. Put in the time and work and I am sure you wont regret it.</span><br /><br /><br /><span style="font-weight: bold;">Workout Beginner</span><br /><br /><span style="font-weight: bold;"></span>Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Equilibre<br />B1. <a href="http://www.youtube.com/watch?v=quC8faQJKIs"><span>Handstand Body Line Wall Drill</span></a><span style="text-decoration: underline;"><span style="font-weight: bold;"> </span></span>X 10-20 sec X 3 sets / 45-60 sec of rest<br /><br />Floreio<br />C1. <a href="http://www.youtube.com/watch?v=jheQMjNP2K4">Head Bridge To QDR Work</a> (choose the variation you are capable of) 10-20 reps / 3 sets / 60 sec<br />D1. <a href="http://www.youtube.com/watch?v=rJ6mSnBWk-g">Rotations into High Bridge</a> X 10 reps / 3 sets / 60 sec rest<br />or<br />D1. High Bridge Static Hold 30 sec<br />D2. <a href="http://www.youtube.com/watch?v=hbnmcALXXUY">Rotations Into Arch Using The Wall</a> X 10 reps / 3 sets / 60 sec rest after D2<br />E1. <a href="http://www.youtube.com/watch?v=EnzpEUcX-18">Corta Capim Rotations</a> X 15 reps per side / 3 sets / 60 sec<br /><br />Conditioning<br />F1. <a href="http://www.youtube.com/watch?v=ser9v-XfQwE">90-90 Iso Pull Up Hang</a> 10-20 sec<br />F2. <a href="http://www.youtube.com/watch?v=6tcTpJKDuiQ">Gatherings Beginner Variations</a> 10-15 reps<br />perform 5 sets resting 90 sec after F2<br /><br />Prehab<br />G1. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 2 sets / 60 sec rest<br /><br /><br /><span style="font-weight: bold;">Workout Intermidiate</span><br /><br /><span style="font-weight: bold;"></span>Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Equilibre<br />B1. <a href="http://www.youtube.com/watch?v=quC8faQJKIs"><span>Handstand Body Line Wall Drill</span></a><span style="text-decoration: underline;"><span style="font-weight: bold;"> </span></span>X 20-30 sec X 3 sets / 45-60 sec of rest<br /><br />Floreio<br />C1. <a href="http://www.youtube.com/watch?v=O_QdNdfxed0">Rotation Into High Bridge to Head to QDR Exit</a> X 10 reps / 3 sets / 60 sec<br />D1. <a href="http://www.youtube.com/watch?v=EnzpEUcX-18">Corta Capim Rotations</a> X 30 reps per side / 3 sets / 60 sec<br /><br />Conditioning<br />F1. <a href="http://www.youtube.com/watch?v=ser9v-XfQwE">90-90 Iso Pull Up Hang</a> or rope assisted <a href="http://www.youtube.com/watch?v=iAR5ISq1Lvw">90-90 One Arm Iso Chin Up Hang</a> 10-30 sec<br />F2. <a href="http://www.youtube.com/watch?v=scZCFRxJFs4">Gatherings Intermidiate Variations</a> 10-15 reps<br />F3. <a href="http://www.youtube.com/watch?v=6tcTpJKDuiQ">Gatherings Beginner Variations</a> 10-15 reps<br />perform 5 sets resting 90 sec after F2<br /><br />Prehab<br />G1. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 2 sets / 60 sec rest<br /><br /><br /><span style="font-weight: bold;">Workout Advanced</span><br /><br /> <span style="font-weight: bold;"></span>Warm Up - Mobility<br /> A1. 5 min Joint Mobility<br /> A2. Wrists Routine X 1 set<br /> A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br /> A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br /> A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br /> Equilibre<br /> B1. <a href="http://www.youtube.com/watch?v=quC8faQJKIs"><span>Handstand Body Line Wall Drill</span></a><span style="text-decoration: underline;"><span style="font-weight: bold;"> </span></span>X 35 sec<br />B2. <a href="http://www.youtube.com/watch?v=RDizPG3F4XA">Handstand Straighten Into Line</a> X 50 sec total work<br />Complete 2 cycles of B1-B2, resting 60 sec between exercises<br /><br /> Floreio<br /> C1. <a href="http://www.youtube.com/watch?v=ej9WqabRAVk">Corta Capim Rotations Into Bridge Rotation With QDR Exit</a> 10 reps / 3 sets / 90 sec<br /><br />Conditioning<br /> F1. <a href="http://www.youtube.com/watch?v=iAR5ISq1Lvw">90-90 One Arm Iso Chin Up Hang</a> rope assisted or one arm only 10-20 sec<br /> F2. <a href="http://www.youtube.com/watch?v=scZCFRxJFs4"></a><a href="http://www.youtube.com/watch?v=8oiXVBXUMG4">Gatherings Advanced</a> 10 reps<br /> perform 5 sets resting 90 sec after F2<br /><br /> Prehab<br /> G1. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 2 sets / 60 sec rest<br /><br /><br />I have been recieving a lot of letters from people who are following the workouts and experiencing some tremendous gains in mobility, strength, stability and stamina. Things like the low squat position, QDR control, handstand work, bridge flexibility and overall mobility have been hammered often in the workouts. I also preach for alot of joint prep and prehab work, and I am hearing a lot of people are getting more stable, leaving their injuries behind and becomming... bullet proof. Keep up the good work, friends!<br />If you havent been training along side, but just reading the material and building your inspiration, I invite you to join us! Enjoy the hard but rewarding work of the Floreio practice, <a href="http://idoportal.blogspot.com/2009/07/floreio-workout-number-1.html">start here with the first workout today!</a><br /><br />Questions? <a href="http://forum.idoportal.com">Forum!</a><br />Ido.Ido Portalhttp://www.blogger.com/profile/13924463978737386852noreply@blogger.com10tag:blogger.com,1999:blog-30553381.post-86569257592391039552009-09-12T23:10:00.008+03:002009-09-12T23:54:09.684+03:00Bridge Push UpsAs you probobly figured by now, I do not believe in limiting your training to traditional, linear exercises only.<br />For example, I once counted over 80 types of push ups I use in my training.<br />The goal is to be strong in every angle, to achieve better control and... dominance of your body in the space around it. I will push (and pull for that matter) in every concievable angle, as long as I understand the biomechanics and think there is a use to it. The result is that I rarely run into situations in which I encounter problems due to a lack of strength. Over the years I have trained in boxing, bouldering, jiu jitsu, ballet, kung fu, ran long distances, track and field, gymnastics, and more and more. I have learned much from those sports/arts and try to incorporate that knowledge into my practice every day.<br /><br />Today we are going to work on a very basic but the often neglected Bridge Push Ups.<br />I use a variety of bridge push ups, I will introduce three variations out of many today.<br /><br /><span style="font-weight: bold;">The Basic Bridge Push Ups</span><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/DoMYVSPjsME&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/DoMYVSPjsME&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />This is the basic variation. Lay on your back, bring your heels close to your butt and place your hands, with fingers pointing at your feet, under your shoulders.<br />Push up into the highest back bridge you can reach, hold momentarily and lower down, trying to bring your butt and shoulder blades at the same time to the floor.<br />Repeat for reps.<br />Notice that unlike other performers of this type of push ups I use the full range of motion - back on the floor to complete elbow lockout. You should do the same for maximum results.<br /><br /><span style="font-weight: bold;">The One Leg Bridge Push Ups</span><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/tgLotMkGGf0&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/tgLotMkGGf0&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />This variation will require more control and strength in the posterior chain (hams, glutes and lower back) and will place a higher demand on your core muscles.<br />I like to use this variation especialy because it transfers so well to various Floreio movements. (I have not shared those movements yet)<br />Basicly, perform the same bridge push ups, only with one leg extended straight and held off the ground. The same details as the basic variation apply here also. Full range of motion.<br /><br /><span style="font-weight: bold;">The One Arm Bridge Push Ups</span><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/jGKhlWbbhgs&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/jGKhlWbbhgs&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />This variation will place higher demands on your arms and shoulders as well to a host of muscles running across the upper body that will get activated here as stabilizers, due to the lack of support from the free arm.<br /><br />From the basic starting position, use only one arm to push up into a one arm back bridge. Hold momentarily and lower down under control.<br />This variation can be out of reach to some people due to a lack of active flexibility and strength in many areas in the body. Work the basic bridge push ups variations for a while before you try to tackle this one.<br /><br /><br /><span style="font-weight: bold;">Workout - beginner</span><br /><br />Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Equilibre<br />B1.<a href="http://www.youtube.com/watch?v=xgBUpqhueRA"> Static QDR</a> 10-30 sec per side / 3 sets / 45 sec rest<br /><br />Floreio<br />C1. <a href="http://www.youtube.com/watch?v=jheQMjNP2K4">Head Bridge To QDR Work</a> (choose the variation you are capable of) 10-20 reps / 3 sets / 60 sec<br />D1. High Bridge Static Hold 30 sec<br />D2. <a href="http://www.youtube.com/watch?v=hbnmcALXXUY">Rotations Into Arch Using The Wall</a> X 10 reps<br /><br />or<br /><br />D1. <a href="http://www.youtube.com/watch?v=rJ6mSnBWk-g">Rotations into High Bridge</a> X 10 reps / 3 sets / 60 sec rest<br />E1. <a href="http://www.youtube.com/watch?v=EnzpEUcX-18">Corta Capim Rotations</a> X 20 reps per side / 3 sets / 60 sec<br /><br />Conditioning<br />F1. <a href="http://www.youtube.com/watch?v=2EhLOEq7BfM"> </a><a href="http://www.youtube.com/watch?v=Dpgn6eRtsdw">The Shrimp</a> (foot+knee or just knee of the back leg touching the ground)<br />F2. <a href="http://www.youtube.com/watch?v=w2344fYrDb0">Swedish Bench Hanging Leg Raises</a><br />F3. <a href="http://www.youtube.com/watch?v=DoMYVSPjsME">Basic Bridge Push Ups</a><br />Perform 10 (5-5 per leg in the shrimp),8,6,4,2 reps with as little rest as possible of F1-F3<br /><br />Rehab<br />G1. Wrists Routine X 2 subsequent sets / 60 sec rest<br /><br /><br /><span style="font-weight: bold;">Workout - intermidiate</span><br /><br />Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Equilibre<br />B1.<a href="http://www.youtube.com/watch?v=xgBUpqhueRA"> Static QDR</a> 20-30 sec per side / 3 sets / 45 sec rest<br /><br />Floreio<br />C1. <a href="http://www.youtube.com/watch?v=O_QdNdfxed0">Rotation Into High Bridge to Head to QDR Exit</a> X 10 reps / 3 sets / 60 sec<br />D1. <a href="http://www.youtube.com/watch?v=EnzpEUcX-18">Corta Capim Rotations</a> X 30 reps per side / 3 sets / 60 sec<br /><br />Conditioning<br />E1. <a href="http://www.youtube.com/watch?v=2EhLOEq7BfM"> </a><a href="http://www.youtube.com/watch?v=Dpgn6eRtsdw">The Shrimp</a> (just knee of the back leg touching the ground)<br />E2. <a href="http://www.youtube.com/watch?v=RAt5-4oJbk4"><span style="text-decoration: underline;">0-90 Hanging Leg Raises</span></a><br />E3. <a href="http://www.youtube.com/watch?v=tgLotMkGGf0">One Leg Bridge Push Ups</a> (change legs every rep)<br />Perform 10 (5-5 per leg in the shrimp),8,6,4,2 reps with as little rest as possible of F1-F3<br /><br />Rehab<br />G1. Wrists Routine X 2 subsequent sets / 60 sec rest<br /><br /><br /><br /><span style="font-weight: bold;">Workout - advanced</span><br /><br /> Warm Up - Mobility<br /> A1. 5 min Joint Mobility<br /> A2. Wrists Routine X 1 set<br /> A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br /> A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br /> A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br /> Equilibre<br /> B1.<a href="http://www.youtube.com/watch?v=xgBUpqhueRA"> Static QDR</a> 30 sec per side / 3 sets / 45 sec rest<br /><br /> Floreio<br /> C1. <a href="http://www.youtube.com/watch?v=vCSKH9mvVWk">Rotation Into High Bridge to QDR Exit</a> X 10 reps / 3 sets / 60 sec<br />D1. <a href="http://www.youtube.com/watch?v=EnzpEUcX-18">Corta Capim Rotations</a> X 45 sec of work per side / 3 sets / 60 sec<br /><br /><br /> Conditioning<br /> E1. <a href="http://www.youtube.com/watch?v=2EhLOEq7BfM"> </a><a href="http://www.youtube.com/watch?v=Dpgn6eRtsdw">The Shrimp -</a><a href="http://www.youtube.com/watch?v=5EJtZsA43vI"> in a quad stretch position</a> or <a href="http://www.youtube.com/watch?v=Dpgn6eRtsdw">with knee only touching behind you</a><br /> E2. <a href="http://www.youtube.com/watch?v=RAt5-4oJbk4"><span style="text-decoration: underline;">0-90 Hanging Leg Raises</span></a> or <a href="http://www.youtube.com/watch?v=jveDidg2KhE">One Arm Hanging Leg Raises</a> (change arms every rep)<br /> E3. <a href="http://www.youtube.com/watch?v=jGKhlWbbhgs">One Arm Bridge Push Ups</a> (change arms every rep)<br /> Perform 10 (5-5 per leg in the shrimp),8,6,4,2 reps with as little rest as possible of F1-F3<br /><br /> Rehab<br /> G1. Wrists Routine X 2 subsequent sets / 60 sec rest<br /><br />Yes! This workout will work the back bridge position a lot! If it is too much for you, take down the volume a bit. If you have been following the workouts from the start, you should do fine. Make sure you do some soft tissue work on your lower back tomorow, either in a form of massage or foam rolling. (Self education through the internet is a beautiful thing...)<br /><br />Enjoy and report on your experiences in the <a href="http://forum.idoportal.com">forum</a>,<br />Ido.Ido Portalhttp://www.blogger.com/profile/13924463978737386852noreply@blogger.com18tag:blogger.com,1999:blog-30553381.post-3220049755108800132009-09-10T22:27:00.006+03:002009-09-10T23:02:36.597+03:00New Sequence<span style="font-weight: bold;">Corta Capim Spin into QDR Rotational Push Up</span><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/FIRqkElOpIc&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/FIRqkElOpIc&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />This sequence of Floreio movements is comprised by two movements we have previously explored:<br /><br />Corta Capim Spin<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/tCsOVGbliZs&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/tCsOVGbliZs&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />QDR Rotational Push Ups Advanced<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/24syRZMgWMI&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/24syRZMgWMI&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />Combining those movements into one small Floreio piece produces a beautiful flow of movement, this is only the beginning, many more interesting possibilites lies ahead of us in our Floreio exploration.<br /><br />After a full Corta Capim Spin, place both arms down on the floor and lower your upper body into QDR position, sideways. The straight leg shouldn't touch the floor, but 'sweep' the other leg into the QDR Rotational Push Up movement and back into squat. This 'Sweep' produces the beauty in this sequence. Work it hard until you get the timing and control right.<br />The secret is the<span style="font-weight: bold;"> timing of the transition</span>, and achieving a good control of both movements <span style="font-weight: bold;">seperatly first</span>.<br /><br /><span style="font-weight: bold;">Strength and Conditioning - Gymnast's Extended Set</span><br />Today we are going to use a training system popularized by Charles Poliquin - The Gymnast's Extended Set.<br />This is a pulling routine which is comprised by a couple of Pull Up variations performed one after the other with little rest in between, and going from the most difficult variation to the easiest one - from a biomechanical advantage perspective.<br /><br />You start in a <span style="font-weight: bold;">wide grip pull up</span> (pronated grip - pinkies facing out) and perform as many reps as possible, stop one rep before failure. Use a wide grip and make sure you go from complete lockout of the elbows to middle of the throat to the bar, or even better, chest touching the bar. The descent of each repetition should be controlled and take at least 3 seconds. (not 1,2,3 as most of you count, but 1-missisippi, 2-missisippi, 3-missisippi)<br /><br />Rest 10 seconds.<br /><br />Perform as many reps as possible using <span style="font-weight: bold;">shoulder width pull ups</span>, (pronated grip - pinkies facing out) again, 3 seconds each descend, middle of the throat/chest to the bar and complete lockout at the bottom of each rep.<br /><br />Rest 10 seconds.<br /><br />Perform as many reps as possible using <span style="font-weight: bold;">shoulder width chin ups</span>, (supinated grip - pinkies facing inside) again, 3 seconds each descend, middle of the throat/chest to the bar and complete lockout at the bottom of each rep.<br /><br /><br />Rest 10 seconds.<br /><br />Perform as many reps as possible using <span style="font-weight: bold;">close grip chin ups</span>, (supinated grip - pinkies facing inside) again, 3 seconds each descend, middle of the throat/chest to the bar and complete lockout at the bottom of each rep.<br /><br />Rest 180 seconds and repeat for the desired number of sets.<br /><br />This pulling routine is great for our goals, to balance all the pushing motions we are using in our Floreio workouts, in a short, compact and effective manner.<br />If you cannot do more than 5 wide grip pull ups, I advice you to work one of the four chin/pull up variations above, for sets of as many reps as possible, one rep before failure, performed for sets, instead of the Gymnast's Extended Set - which is a more advanced training routine.<br />Choose a chin/pull up variation that allows you to perform 4-6 reps.<br /><br /><br /><br /><span style="font-weight: bold;">Workout - beginner</span><br /><br />Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Equilibre<br />B1. <a href="http://www.youtube.com/watch?v=quC8faQJKIs"><span>Handstand Body Line Wall Drill</span></a><span style="text-decoration: underline;"><span style="font-weight: bold;"> </span></span>X 10-20 sec X 3 sets / 45-60 sec of rest<br /><br />Floreio<br />C1. <a href="http://www.youtube.com/watch?v=7vCTNTSNOto">QDR Rotational Push Ups -Beginner variation</a> X 10-14 reps / 3 sets / 60 sec of rest<br />D1. <a href="http://www.youtube.com/watch?v=tCsOVGbliZs">Corta Capim Spin</a> X 14 reps / 3 sets / 60 sec of rest<br /><br />Strength<br />E1. Chin/pull up variation for as many reps as possible, stop one rep before failure / rest 180 sec repeat for 3 sets<br /><br />Prehab<br />F1. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />F2. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br />Complete 2 subsequent supersets of F1-F2 no rest<br /><br /><br /><span style="font-weight: bold;">Workout - Intermidiate<br /><br /></span> Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Equilibre<br />B1. <a href="http://www.youtube.com/watch?v=quC8faQJKIs"><span>Handstand Body Line Wall Drill</span></a><span style="text-decoration: underline;"><span style="font-weight: bold;"> </span></span>X 20-30 sec X 3 sets / 45-60 sec of rest<br /><br />Floreio<br />C1. <a href="http://www.youtube.com/watch?v=7vCTNTSNOto"> </a><a href="http://www.youtube.com/watch?v=7vCTNTSNOto">QDR Rotational Push Ups -Beginner variation</a> or <a href="http://www.youtube.com/watch?v=24syRZMgWMI">QDR Rotational Push Ups -Advanced variation</a> X 10-14 reps / 3 sets / 60 sec of rest<br />D1. <a href="http://www.youtube.com/watch?v=tCsOVGbliZs">Corta Capim Spin</a> X 14 reps / 3 sets / 45 sec of rest<br /><br />Strength<br />E1. Chin/pull up variation for as many reps as possible, stop one rep before failure / rest 180 sec repeat for 3 sets<br /><br />or<br /><br />E1. Gymnast's Extended Set / rest 180 sec / 3 sets<br /><br />Prehab<br />F1. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />F2. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br />Complete 2 subsequent supersets of F1-F2 no rest<br /><br /><br /><span style="font-weight: bold;">Workout - Advanced</span><br /><br />Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Equilibre<br />B1. <a href="http://www.youtube.com/watch?v=quC8faQJKIs"><span>Handstand Body Line Wall Drill</span></a><span style="text-decoration: underline;"><span style="font-weight: bold;"> </span></span>X 30 sec<br />B2. <a href="http://www.youtube.com/watch?v=RDizPG3F4XA">Handstand Straighten Into Line</a> X 45 sec total work<br />Complete 2 cycles of B1-B2, resting 60 sec between exercises<br /><br />Floreio<br />C1. <a href="http://www.youtube.com/watch?v=FIRqkElOpIc">Corta Capim Spin into QDR Rotational Push Up</a> 10 reps / rest 60 sec / 5 sets<br /><br />Strength<br />D1. Gymnast's Extended Set / rest 180 sec / 3 sets<br /><br /> Prehab<br /> E1. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br /> E2. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /> Complete 2 subsequent supersets of F1-F2 no rest<br /><br /><br /><br />I hope you will enjoy this interesting workout - it is full of mobility, flow, strength, endurance, prehab and joint prep, all wrapped into one compact bundle of a workout. Let me know your experiences with this through the <a href="http://forum.idoportal.com">forum</a>,<br />Ido.Ido Portalhttp://www.blogger.com/profile/13924463978737386852noreply@blogger.com6tag:blogger.com,1999:blog-30553381.post-8686406923182109082009-09-08T22:27:00.010+03:002009-09-08T22:52:39.871+03:00Queda Batido<span style="font-weight: bold;">Queda (de rins) Batido</span><br />This is a nice Floreio piece that involves some moving around in the QDR position. A prerequisite for that, of course, is having a stable QDR position first. If you havent been dedicating enough time to training your QDR, start to do so now. It is an essential movement in Floreio practice and will allow you a lot of freedome of movement around that position.<br /><br />From a squat go into a normal QDR position, one leg is straight and the closer leg is bent. From this position take the straight leg up and over the far elbow and touch the ground. The leg should be active as well as your foot - quality of movement! The movement should also be controlled and stable. After touching the floor and exhaling air while doing so, take the leg in the same path it entered back to the starting position and down to the squat. Push out.<br /><br /><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/EIipe05THLs&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/EIipe05THLs&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="344" width="425"></embed></object><br /><br />The intermidiate variation will use both arms at all times to control the movement.<br /><br /><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/zr-3q-Zy1ZU&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/zr-3q-Zy1ZU&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="344" width="425"></embed></object><br /><br />The advanced variation will use one arm to get in and out of the position and two arms in the position itself for better fluidity, control and... beauty.<br /><br /><br /><span style="font-weight: bold;">Workout - beginner</span><br /><span style="font-weight: bold;"></span><br />Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Equilibre<br />B1. <a href="http://www.youtube.com/watch?v=kKVJuYVhL1U">Frog Stance</a> 15-30 sec X 3-5 sets / 60 sec rest<br /><br />Floreio work<br />C1. <a href="http://www.youtube.com/watch?v=7vCTNTSNOto">QDR Rotational Push Ups -Beginner variation</a> X 10-14 reps / 3 sets / 60 sec of rest<br />D1. <a href="http://www.youtube.com/watch?v=rJ6mSnBWk-g">Rotations into High Bridge</a> X 10 reps / 3 sets / 60 sec rest<br />or<br />D1. High Bridge hold - total time 30 sec<br />D2. <a href="http://www.youtube.com/watch?v=hbnmcALXXUY">Rotations Into Arch Using The Wall</a> X 10 reps / perform 3 sets of d1-d2 resting 60 sec after D2 only<br />E1. <a href="http://www.youtube.com/watch?v=EnzpEUcX-18">Corta Capim Rotations</a> X 15 reps per side / 3 sets / 60 sec<br /><br />Conditioning/prehab<br />F1. <a href="http://www.youtube.com/watch?v=yxWNXhUGUYg">Jump Into Box - Iso-Squat</a> 8 reps X 3 sets / 90 sec rest<br />G1. <a href="http://www.youtube.com/watch?v=Dpgn6eRtsdw">The Shrimp</a> (foot+knee or just knee of the back leg touching the ground) 5 reps per leg X 3 sets / 120 sec rest<br />H1. Wrist routine X 2 sets<br /><br /><br /><span style="font-weight: bold;">Workout - Intermidiate<br /><br /></span>Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Equilibre<br />B1. <a href="http://www.youtube.com/watch?v=VuIInXmhQzY">Air Baby Extensions</a> 5-10 reps per side X 3-5 sets / 60 sec rest<br /><br />Floreio work<br />C1. <a href="http://www.youtube.com/watch?v=EIipe05THLs"><span style="text-decoration: underline;">Queda Batido - easy variation</span></a> X 16-20 reps / 3 sets / 60 sec of rest<br />D1.<a href="http://www.youtube.com/watch?v=rJ6mSnBWk-g"> Rotations into High Bridge</a> or <a href="http://www.youtube.com/watch?v=O_QdNdfxed0">Rotation Into High Bridge to Head to QDR Exit</a> X 10 reps / 3 sets / 60 sec rest<br />E1. <a href="http://www.youtube.com/watch?v=EnzpEUcX-18">Corta Capim Rotations</a> X 20 reps per side / 3 sets / 60 sec<br /><br />Conditioning/prehab<br />F1. <a href="http://www.youtube.com/watch?v=yxWNXhUGUYg">Jump Into Box - Iso-Squat</a> 8 reps X 3 sets / 90 sec rest<br />G1. <a href="http://www.youtube.com/watch?v=Dpgn6eRtsdw">The Shrimp</a> (foot+knee or just knee of the back leg touching the ground) 5 reps per leg X 3 sets / 120 sec rest<br />H1. Wrist routine X 2 sets<br /><br /><br /><br /><span style="font-weight: bold;">Workout - Advanced</span><br /><br />Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Equilibre<br />B1. <a href="http://www.youtube.com/watch?v=Vw9O5wZnQfA">Static Air Baby</a> 10-15 sec per side X 3-5 sets / 60 sec rest<br /><br />Floreio work<br />C1. <a href="http://www.youtube.com/watch?v=zr-3q-Zy1ZU">Queda Batido - advanced variation</a> X 20 reps / 3 sets / 45 sec of rest<br />D1. <a href="http://www.youtube.com/watch?v=dL2atsbe9dk">QDR Circles</a> X 10 reps <span style="font-weight: bold;">per side</span> / 3 sets / 60 sec of rest<br />E1. <a href="http://www.youtube.com/watch?v=vCSKH9mvVWk">Rotation Into High Bridge to QDR Exit</a> X 10 reps / 3 sets / 60 sec<br />F1. <a href="http://www.youtube.com/watch?v=EnzpEUcX-18">Corta Capim Rotations</a> X 25 reps per side / 3 sets / 60 sec<br /><br />Conditioning/prehab<br />F1. <a href="http://www.youtube.com/watch?v=8ABInCAxv0s">Back Flip - Iso Squat</a> X 5 reps X 3 sets / 90 sec rest<br />G1. The Shrimp -<a href="http://www.youtube.com/watch?v=5EJtZsA43vI"> in a quad stretch position</a> or <a href="http://www.youtube.com/watch?v=Dpgn6eRtsdw">with knee only touching behind you</a> 5 reps per leg X 3 sets / 120 sec rest<br />H1. Wrist routine X 2 sets<br /><br /><br /><br />Enjoy the flow!<br />Discussion?<a href="http://forum.idoportal.com/"> Forum!</a><br /><br />Ido.Ido Portalhttp://www.blogger.com/profile/13924463978737386852noreply@blogger.com4tag:blogger.com,1999:blog-30553381.post-8622473477726775802009-09-06T23:21:00.010+03:002009-09-07T00:20:16.650+03:00Back to buisnessHey, people.<br />I'm back home and ready to post some new material.<br />Today I am going to share some Swedish Bars (Stall Bars) work I am using.<br />The swedish bars are one of the best training tools for someone interested in bodyweight strength and conditioning. I use it heavily in my own training, for strengthening, stretching, prehab and a lot more. I can write volumes on how to use this essential training instrument.<br /><br /><span style="font-weight: bold;">The Swedish Bars Front Support</span><br /><br /><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/uvuWwMcwRXM&hl=en&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/uvuWwMcwRXM&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="344" width="425"></embed></object><br /><br />This is a basic exercise used in gymanstics as a basic body tension preparatory drill. I have heard that in some ex-USSR countries kids 6-7 years old are required to stay for 3 min in this position...<br />Stand on the lower bar of a swedish ladder. Grab the bar at around your waist height with a pronated grip (thumbs pointing in, later on in more advanced stages it can be done with a supinated grip also) and support yourself on top of your hands.<br />Make sure your shoulders are pushed down, and activate your butt and abs. Slowly take one foot and point it down. Add the other foot - for the complete support. (your whole body is supported on your hands)<br />The tension in the muscles around your armpit is the secret here - upper back, rear delts and triceps join to create a lock of tenstion, and though, helping support your body, even though the body is not on top of the supporting point (hands) - which is excatly the point.<br /><br /><span style="font-weight: bold;">The Swedish Bars Back Support</span><br /><br /><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/KDCr_lXDd64&hl=en&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/KDCr_lXDd64&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="344" width="425"></embed></object><br /><br />The back support is a harder exercise than the front one.<br />Step on the lower bars of the swedish ladder with your back to the bars.<br />Grab the bars at about waist high with a supinated (thumbs out) grip.<br />Make sure you 'hollow' your upper back a bit by rounding the shoulder forward and putting a small curvature into your upper back.<br />Extend one leg down, contract your butt and abs, push down with your shoulders and join the other leg to complete the position.<br />This exercise, at first, will seem impossbile to some. Keep playing with the positioning, go over the details again and correct your body alignment. With practice, you will get it, I assure you.<br /><br /><br /><span style="font-weight: bold;">Both support positions can be performed with some help from a partner</span> - glueing you to the bars, first with a lot of help and later on, once you learn how to create the needed body tension - a two fingers assistance only. You can also use an elastic band to keep yourself glued to the bars, if no partner is available. Work at it, devote some time to these basic support positions, and you will see improvement in many other areas of your physical development.<br />Especialy helpful is the front support to the front lever position, as well as the back support and the maltese/planche positions.<br />The exercises should be performed for 5-30 sec holds, once it is easy to work with 30 sec sets, you are ready to graduate to more advanced exercises.<br /><br /><span style="font-weight: bold;">Workout - beginner</span><br /><br />Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Equilibre<br />B1. <a href="http://www.youtube.com/watch?v=quC8faQJKIs"><span>Handstand Body Line Wall Drill</span></a><span style="text-decoration: underline;"><span style="font-weight: bold;"> </span></span>X 10-20 sec X 3 sets / 45-60 sec of rest<br /><br />Floreio<br />C1. <a href="http://www.youtube.com/watch?v=D8QxbtcA5hU">CSF</a> X 75 sec / 5 sets / 90 sec rest (Add any skills you have aquired that can combine into the CFS)<br /><br />Conditioning<br />D1. <a href="http://www.youtube.com/watch?v=uvuWwMcwRXM">Swedish Bars Front Support</a> (partner help) 10 sec<br />D2. <a href="http://www.youtube.com/watch?v=KDCr_lXDd64">Swedish Bars Back Support</a> (partner help) 10 sec<br />Repeat D1, D2 for a total of 5 sets, resting 45-90 sec between exercises<br /><br />Prehab<br />E1. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />E2. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br />Complete 2 subsequent supersets of F1-F2 no rest<br />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<br /><br /><span style="font-weight: bold;">Workout of the day - Intermidiate<br /><br /></span> Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Equilibre<br />B1. <a href="http://www.youtube.com/watch?v=quC8faQJKIs"><span>Handstand Body Line Wall Drill</span></a><span style="text-decoration: underline;"><span style="font-weight: bold;"> </span></span>X 20-30 sec X 3 sets / 45-60 sec of rest<br /><br />Floreio<br />C1. <a href="http://www.youtube.com/watch?v=-TOvXLn_gyE">CSF</a> X 75 sec / 5 sets / 90 sec rest (Add any skills you have aquired that can combine into the CFS)<br /><br />Conditioning<br />D1. <a href="http://www.youtube.com/watch?v=uvuWwMcwRXM">Swedish Bars Front Support</a> (slight partner help) 10-20 sec<br />D2. <a href="http://www.youtube.com/watch?v=KDCr_lXDd64">Swedish Bars Back Support</a> (slight partner help) 10-20 sec<br />Repeat D1, D2 for a total of 5 sets, resting 45-90 sec between exercises<br /><br />Prehab<br />E1. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />E2. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br />Complete 2 subsequent supersets of F1-F2 no rest<br />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<br /><br /><span style="font-weight: bold;">Workout of the day - Advanced<br /><br /></span> Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Equilibre<br />B1. <a href="http://www.youtube.com/watch?v=quC8faQJKIs"><span>Handstand Body Line Wall Drill</span></a><span style="text-decoration: underline;"><span style="font-weight: bold;"> </span></span>X 35 sec<br />B2. <a href="http://www.youtube.com/watch?v=RDizPG3F4XA">Handstand Straighten Into Line</a> X 50 sec total work<br />Complete 2 cycles of B1-B2, resting 60 sec between exercises<br /><br />Floreio<br />C1. <a href="http://www.youtube.com/watch?v=cAJlOeklpqQ">CSF</a> X 75 sec / 5 sets / 90 sec rest (Add any skills you have aquired that can combine into the CFS)<br /><br />Conditioning<br />D1. <a href="http://www.youtube.com/watch?v=uvuWwMcwRXM">Swedish Bars Front Support</a> 10-30 sec<br />D2. <a href="http://www.youtube.com/watch?v=KDCr_lXDd64">Swedish Bars Back Support</a> 10-30 sec<br />Repeat D1, D2 for a total of 5 sets, resting 45-90 sec between exercises<br /><br />Prehab<br />E1. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />E2. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br />Complete 2 subsequent supersets of F1-F2 no rest<br />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<br /><br /><br /><br />Good to be back! Later this week - the launch of the new FloreioArt.com website! Stay tuned.<br />Join us at the forum for discussion - <a href="http://forum.idoportal.com/">www.forum.idoportal.com</a><br /><br />See you soon,<br />Ido.Ido Portalhttp://www.blogger.com/profile/13924463978737386852noreply@blogger.com17tag:blogger.com,1999:blog-30553381.post-17700312078955540772009-08-23T22:54:00.009+03:002009-08-24T01:24:36.209+03:00Reverse Corta Capim and HLR<span style="font-weight: bold;">Reverse Corta Capim Rotations</span><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/xrqc10btqLI&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/xrqc10btqLI&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />It is exactly as it sounds - a Corta Capim Rotations only performed in reverse. It is a more challanging variation of the Corta Capim.<br /><br />The same details as the normal version still go here:<br />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.<br />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.<br /><span style="font-weight: bold;">Perfect practice makes perfect. Take it slow and work the details.</span><br /><br /><span style="font-weight: bold;">Hanging Leg Raises</span><br /><br />This is an essential part of my training for abdomen and hip flexors strength.<br />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.<br />The HLR has an active flexibility component to it, making it an even more complete package than other traditional abdominal exercises.<br /><br />The most basic progression I take novices through is the Swedish Bench HLR.<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/w2344fYrDb0&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/w2344fYrDb0&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />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.<br /><br />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.<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/RAt5-4oJbk4&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/RAt5-4oJbk4&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />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.<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/jveDidg2KhE&hl=en&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/jveDidg2KhE&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />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.<br /><br /><span style="font-weight: bold;">Workout of the day - Beginners</span><br /><br />Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Equilibre<br />B1. <a href="http://www.youtube.com/watch?v=quC8faQJKIs"><span>Handstand Body Line Wall Drill</span></a><span style="text-decoration: underline;"><span style="font-weight: bold;"> </span></span>X 10-20 sec X 3 sets / 45-60 sec of rest<br /><br />Floreio<br />C1. <a href="http://www.youtube.com/watch?v=D8QxbtcA5hU">CSF</a> X 75 sec / 5 sets / 90 sec rest (Add any skills you have aquired that can combine into the CFS)<br /><br />Conditioning<br />D1. High Bridge Static Hold 30,25,20 sec<br />D2. <a href="http://www.youtube.com/watch?v=6tcTpJKDuiQ">Gatherings Beginner Variations</a> X 12,10,8 reps<br />D3. <a href="http://www.youtube.com/watch?v=w2344fYrDb0">Swedish Bench Hanging Leg Raises</a> X 12,10,8 reps<br />Rest 45 sec between D1, D2 and D3 and complete 3 sets with the reps/time mentioned above<br /><br />Prehab<br />E1. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />E2. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br />Complete 2 subsequent supersets of F1-F2 no rest<br />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<br /><br /><span style="font-weight: bold;">Workout of the day - Intermidiate<br /><br /></span> Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Equilibre<br />B1. <a href="http://www.youtube.com/watch?v=quC8faQJKIs"><span>Handstand Body Line Wall Drill</span></a><span style="text-decoration: underline;"><span style="font-weight: bold;"> </span></span>X 20-30 sec X 3 sets / 45-60 sec of rest<br /><br />Floreio<br />C1. <a href="http://www.youtube.com/watch?v=-TOvXLn_gyE">CSF</a> X 75 sec / 5 sets / 90 sec rest (Add any skills you have aquired that can combine into the CFS)<br /><br />Conditioning<br />D1. <a href="http://www.youtube.com/watch?v=RAt5-4oJbk4"><span style="text-decoration: underline;">0-90 Hanging Leg Raises</span></a> X 5 reps / 3 sets /120 sec rest<br /><br />E1. <a href="http://www.youtube.com/watch?v=rJ6mSnBWk-g">Rotations into High Bridge</a> X 12,10,8 reps<br />E2. <a href="http://www.youtube.com/watch?v=scZCFRxJFs4">Gatherings Intermidiate Variations</a> X 12,10,8 reps<br />Rest 45 sec between E1 and E2 and complete 3 sets with the reps/time mentioned above<br /><br />Prehab<br />E1. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />E2. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br />Complete 2 subsequent supersets of F1-F2 no rest<br />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<br /><br /><span style="font-weight: bold;">Workout of the day - Advanced<br /><br /></span> Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Equilibre<br />B1. <a href="http://www.youtube.com/watch?v=quC8faQJKIs"><span>Handstand Body Line Wall Drill</span></a><span style="text-decoration: underline;"><span style="font-weight: bold;"> </span></span>X 35 sec<br />B2. <a href="http://www.youtube.com/watch?v=RDizPG3F4XA">Handstand Straighten Into Line</a> X 50 sec total work<br />Complete 2 cycles of B1-B2, resting 60 sec between exercises<br /><br />Floreio<br />C1. <a href="http://www.youtube.com/watch?v=cAJlOeklpqQ">CSF</a> X 75 sec / 5 sets / 90 sec rest (Add any skills you have aquired that can combine into the CFS)<br /><br />Conditioning<br />D1. One Arm Hanging Leg Raises X 5 reps per arm / 3 sets /120 sec rest<br /><br />E1. <a href="http://www.youtube.com/watch?v=rJ6mSnBWk-g">Rotations into High Bridge</a> X 12,10,8 reps<br />E2. <a href="http://www.youtube.com/watch?v=8oiXVBXUMG4">Gatherings Advanced</a> X 12,10,8 reps<br />Rest 45 sec between E1 and E2 and complete 3 sets with the reps/time mentioned above<br /><br />Prehab<br />E1. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />E2. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br />Complete 2 subsequent supersets of F1-F2 no rest<br />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<br /><br /><br /><span style="font-weight: bold;">Important Notice:</span><br />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.<br />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 <a href="http://forum.idoportal.com/">forum</a>...<br /><br />Ido.<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/jveDidg2KhE&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/jveDidg2KhE&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>Ido Portalhttp://www.blogger.com/profile/13924463978737386852noreply@blogger.com9tag:blogger.com,1999:blog-30553381.post-40669465324652171132009-08-21T18:22:00.008+03:002009-08-21T19:47:06.223+03:00Pulling and Air BabiesToday we will plunge into the world of pulling strength and learn a new static position, adding to our Equilibre/handbalancing vocabulary.<br /><br /><span style="font-weight: bold;">90-90 Iso Pull Up Hang</span><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/ser9v-XfQwE&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/ser9v-XfQwE&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />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.<br />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.<br /><br /><span style="font-weight: bold;">90-90 One Arm Iso Chin Up Hang</span><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/iAR5ISq1Lvw&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/iAR5ISq1Lvw&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />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.<br />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.<br /><br /><span style="font-weight: bold;">Frog Stance</span><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/kKVJuYVhL1U&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/kKVJuYVhL1U&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />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..<br />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.<br /><br /><br /><span style="font-weight: bold;">Air Baby Extensions</span><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/VuIInXmhQzY&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/VuIInXmhQzY&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />This is a developmental exercise, for someone who has achieved a strong Frog Stance and wants to advance into the Air Baby position.<br />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.<br />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.<br />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.<br /><br />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.<br />Repeat for reps, come down, and perform on the opposite side.<br /><br /><br /><span style="font-weight: bold;">Static Air Baby</span><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/Vw9O5wZnQfA&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/Vw9O5wZnQfA&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />This exercise is for someone already comfortable with the advanced variation of the Air Baby Extensions.<br />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.<br /><br />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.<br />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.<br /><br />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.<br />Work it with patience, it will come, but only to those with enough work ethic, patience and will power.<br /><br /><span style="font-weight: bold;">Workout - Beginner</span><br /><br />Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Equilibre<br />B1. <a href="http://www.youtube.com/watch?v=kKVJuYVhL1U">Frog Stance</a> 15-30 sec X 3-5 sets / 60 sec rest<br /><br />Floreio work<br />C1. <a href="http://www.youtube.com/watch?v=7vCTNTSNOto">QDR Rotational Push Ups -Beginner variation</a> X 10-14 reps / 3 sets / 60 sec of rest<br />D1. <a href="http://www.youtube.com/watch?v=rJ6mSnBWk-g">Rotations into High Bridge</a> X 10 reps / 3 sets / 60 sec rest<br />or<br />D1. High Bridge hold - total time 30 sec<br />D2. <a href="http://www.youtube.com/watch?v=hbnmcALXXUY">Rotations Into Arch Using The Wall</a> X 10 reps / perform 3 sets of d1-d2 resting 60 sec after D2 only<br />E1. <a href="http://www.youtube.com/watch?v=EnzpEUcX-18">Corta Capim Rotations</a> X 15 reps per side / 3 sets / 60 sec<br /><br />Strength<br />F1. <a href="http://www.youtube.com/watch?v=ser9v-XfQwE">90-90 Iso Pull Up Hang</a> 10-20 sec / 5 sets / 60-90 sec rest<br /><br />Prehab<br />G1. Wrists Routine X 3 subsequent sets<br /><br /><br /><span style="font-weight: bold;">Workout - Intermidiate<br /><br /></span>Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Equilibre<br />B1. <a href="http://www.youtube.com/watch?v=VuIInXmhQzY">Air Baby Extensions</a> 5-10 reps per side X 3-5 sets / 60 sec rest<br /><br />Floreio work<br />C1. <a href="http://www.youtube.com/watch?v=7vCTNTSNOto"> </a><a href="http://www.youtube.com/watch?v=7vCTNTSNOto">QDR Rotational Push Ups -Beginner variation</a> or <a href="http://www.youtube.com/watch?v=24syRZMgWMI">QDR Rotational Push Ups -Advanced variation</a> X 10-14 reps / 3 sets / 60 sec of rest<br />D1.<a href="http://www.youtube.com/watch?v=rJ6mSnBWk-g"> Rotations into High Bridge</a> or <a href="http://www.youtube.com/watch?v=O_QdNdfxed0">Rotation Into High Bridge to Head to QDR Exit</a> X 10 reps / 3 sets / 60 sec rest<br />E1. <a href="http://www.youtube.com/watch?v=EnzpEUcX-18">Corta Capim Rotations</a> X 20 reps per side / 3 sets / 60 sec<br /><br />Strength<br />F1. <a href="http://www.youtube.com/watch?v=ser9v-XfQwE">90-90 Iso Pull Up Hang</a> or rope assisted <a href="http://www.youtube.com/watch?v=iAR5ISq1Lvw">90-90 One Arm Iso Chin Up Hang</a> 10-30 sec / 5 sets / 60-90 sec rest<br /><br />Prehab<br />G1. Wrists Routine X 3 subsequent sets<br /><br /><span style="font-weight: bold;">Workout - Advanced</span><br /><br />Warm Up - Mobility<br /> A1. 5 min Joint Mobility<br /> A2. Wrists Routine X 1 set<br /> A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br /> A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br /> A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br /> Equilibre<br /> B1. <a href="http://www.youtube.com/watch?v=Vw9O5wZnQfA">Static Air Baby</a> 10-15 sec per side X 3-5 sets / 60 sec rest<br /><br /> Floreio work<br /> C1. <a href="http://www.youtube.com/watch?v=dL2atsbe9dk">QDR Circles</a> X 10 reps <span style="font-weight: bold;">per side</span> / 3 sets / 60 sec of rest<br />D1. <a href="http://www.youtube.com/watch?v=vCSKH9mvVWk">Rotation Into High Bridge to QDR Exit</a> X 10 reps / 3 sets / 60 sec<br />E1. <a href="http://www.youtube.com/watch?v=EnzpEUcX-18">Corta Capim Rotations</a> X 25 reps per side / 3 sets / 60 sec<br /><br /> Strength<br /> F1. <a href="http://www.youtube.com/watch?v=iAR5ISq1Lvw">90-90 One Arm Iso Chin Up Hang</a> 5-15 sec per side, resting 10 sec in between sides / 5 sets / 60-90 sec rest<br /><br /> Prehab<br /> G1. Wrists Routine X 3 subsequent sets<br /><br /><span style="font-weight: bold;">Interesting posts on the forum</span><br /><br /><a href="http://forum.idoportal.com/viewtopic.php?f=12&t=69">The Gaga movement modality - an intersting tool for anyone who moves (still...)</a><br /><a href="http://forum.idoportal.com/viewtopic.php?f=12&t=76">Circus School documentry - watch how the kid equilbirist phenomenon trains</a><br /><a href="http://forum.idoportal.com/viewtopic.php?f=12&t=67">Physical culture from around the world</a><br /><a href="http://forum.idoportal.com/viewtopic.php?f=6&t=68">Ido's number one health tip - clean up your act!</a><br /><a href="http://forum.idoportal.com/viewtopic.php?f=12&t=58">Closed System Flow - post your clip and get a gift - glimpse clip of future Floreio Art movements</a><br /><a href="http://forum.idoportal.com/viewtopic.php?f=4&t=36">Quality of movement thread. Keeps growing. Add your favorite clip!</a><br /><a href="http://forum.idoportal.com/viewtopic.php?f=5&t=48">Dynamic balance - amazing robot video</a><br /><a href="http://forum.idoportal.com/viewtopic.php?f=8&t=35">Fear management for acrobatics - a future release</a><br /><a href="http://forum.idoportal.com/viewtopic.php?f=9&t=16">Improvisation as the highest form of physical expression</a><br /><br />Enjoy,<br />Ido.Ido Portalhttp://www.blogger.com/profile/13924463978737386852noreply@blogger.com10tag:blogger.com,1999:blog-30553381.post-21393469838094445432009-08-18T22:49:00.006+03:002009-08-18T23:15:26.958+03:00Another workoutToday's workout:<br /><br /><span style="font-weight: bold;">Beginners</span><br /><br />Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Equilibre<br />B1. <a href="http://www.youtube.com/watch?v=quC8faQJKIs"><span>Handstand Body Line Wall Drill</span></a><span style="text-decoration: underline;"><span style="font-weight: bold;"> </span></span>X 10-20 sec X 3 sets / 45-60 sec of rest<br /><br />Floreio<br />C1. <a href="http://www.youtube.com/watch?v=7vCTNTSNOto">QDR Rotational Push Ups -Beginner variation</a> X 10-14 reps / 3 sets / 60 sec of rest<br />D1. <a href="http://www.youtube.com/watch?v=rJ6mSnBWk-g">Rotations into High Bridge</a> X 10 reps / 3 sets / 60 sec rest<br />or<br />D1. High Bridge hold - total time 30 sec<br />D2. <a href="http://www.youtube.com/watch?v=hbnmcALXXUY">Rotations Into Arch Using The Wall</a> X 10 reps / perform 3 sets of d1-d2 resting 60 sec after D2 only<br />E1. <a href="http://www.youtube.com/watch?v=tCsOVGbliZs">Corta Capim Spin</a> X 14 reps / 3 sets / 60 sec of rest<br /><br /><br />Conditioning<br />F1. <a href="http://www.youtube.com/watch?v=XwxKc3VOnp8">NDA Lateral Push Ups</a> side to side X 20/18/16 reps<br />Rest 60 seconds between sets<br /><br />Prehab<br />F1. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />F2. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br />Complete 2 subsequent supersets of F1-F2 no rest<br /><br /><br /><span style="font-weight: bold;">Intermidiates</span><br /><br />Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Equilibre<br />B1. <a href="http://www.youtube.com/watch?v=quC8faQJKIs"><span>Handstand Body Line Wall Drill</span></a><span style="text-decoration: underline;"><span style="font-weight: bold;"> </span></span>X 20-30 sec X 3 sets / 45-60 sec of rest<br /><br />Floreio<br />C1. <a href="http://www.youtube.com/watch?v=7vCTNTSNOto"> </a><a href="http://www.youtube.com/watch?v=7vCTNTSNOto">QDR Rotational Push Ups -Beginner variation</a> or <a href="http://www.youtube.com/watch?v=24syRZMgWMI">QDR Rotational Push Ups -Advanced variation</a> X 10-14 reps / 3 sets / 60 sec of rest<br />D1.<a href="http://www.youtube.com/watch?v=rJ6mSnBWk-g"> Rotations into High Bridge</a> or <a href="http://www.youtube.com/watch?v=O_QdNdfxed0">Rotation Into High Bridge to Head to QDR Exit</a> X 10 reps / 3 sets / 60 sec rest<br />E1. <a href="http://www.youtube.com/watch?v=tCsOVGbliZs">Corta Capim Spin</a> X 14 reps / 3 sets / 45 sec of rest<br /><br /><br />Conditioning<br />F1. <a href="http://www.youtube.com/watch?v=XwxKc3VOnp8">NDA Lateral Push Ups</a> side to side X 20 reps<br />Perform 3 sets resting 45 seconds between sets<br /><br />Prehab<br />F1. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />F2. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br />Complete 2 subsequent supersets of F1-F2 no rest<br /><br /><br /><span style="font-weight: bold;">Advanced</span><br /><br />Warm Up - Mobility<br /> A1. 5 min Joint Mobility<br /> A2. Wrists Routine X 1 set<br /> A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br /> A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br /> A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br /> Equilibre<br /> B1. <a href="http://www.youtube.com/watch?v=quC8faQJKIs"><span>Handstand Body Line Wall Drill</span></a><span style="text-decoration: underline;"><span style="font-weight: bold;"> </span></span>X 30 sec<br />B2. <a href="http://www.youtube.com/watch?v=RDizPG3F4XA">Handstand Straighten Into Line</a> X 45 sec total work<br />Complete 2 cycles of B1-B2, resting 60 sec between exercises<br /><br /> Floreio<br /> C1. <a href="http://www.youtube.com/watch?v=7vCTNTSNOto"></a><a href="http://www.youtube.com/watch?v=dL2atsbe9dk">QDR Circles</a> X 10 reps <span style="font-weight: bold;">per side</span> / 3 sets / 60 sec of rest<br /> D1. <a href="http://www.youtube.com/watch?v=vCSKH9mvVWk">Rotation Into High Bridge to QDR Exit</a> X 10 reps / 3 sets / 60 sec<br /> E1. <a href="http://www.youtube.com/watch?v=tCsOVGbliZs">Corta Capim Spin</a> X 14 reps / 3 sets / 45 sec of rest<br /><br /><br /> Conditioning<br /> F1. <a href="http://www.youtube.com/watch?v=XwxKc3VOnp8">D1. </a><a href="http://www.youtube.com/watch?v=PCerPh8qTZ0">NDA Lateral One Arm Push Ups</a> side to side X 10/8/6/4/2 reps<br />Rest 60/45/30/15 seconds between sets<br /><br /> Prehab<br /> F1. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br /> F2. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /> Complete 2 subsequent supersets of F1-F2 no rest<br /> <br /><br /><span style="font-weight: bold;">Interesting posts on the forum</span><br /><br /><a href="http://forum.idoportal.com/viewtopic.php?f=12&t=69">The Gaga movement modality - an intersting tool for anyone who moves (still...)</a><br /><a href="http://forum.idoportal.com/viewtopic.php?f=12&t=76">Circus School documentry - watch how the kid equilbirist phenomenon trains</a><br /><a href="http://forum.idoportal.com/viewtopic.php?f=12&t=67">Physical culture from around the world</a><br /><a href="http://forum.idoportal.com/viewtopic.php?f=6&t=68">Ido's number one health tip - clean up your act!</a><br /><a href="http://forum.idoportal.com/viewtopic.php?f=12&t=58">Closed System Flow - post your clip and get a gift - glimpse clip of future Floreio Art movements</a><br /><a href="http://forum.idoportal.com/viewtopic.php?f=4&t=36">Quality of movement thread. Keeps growing. Add your favorite clip!</a><br /><a href="http://forum.idoportal.com/viewtopic.php?f=5&t=48">Dynamic balance - amazing robot video</a><br /><a href="http://forum.idoportal.com/viewtopic.php?f=8&t=35">Fear management for acrobatics - a future release</a><br /><a href="http://forum.idoportal.com/viewtopic.php?f=9&t=16">Improvisation as the highest form of physical expression</a><br /><br />Enjoy,<br />Ido.Ido Portalhttp://www.blogger.com/profile/13924463978737386852noreply@blogger.com6tag:blogger.com,1999:blog-30553381.post-34023387286499923952009-08-15T15:49:00.016+03:002009-08-15T17:45:40.026+03:00Fusion movements<span style="font-style: italic;">Fusion movements</span> 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 <span style="font-style: italic;">movement sequences</span> is that the movements in the fusion are 'blended' together in a seamless manner, without any use of the <span style="font-style: italic;">transition movement</span> 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.<br /><br /><span style="font-weight: bold;">Rotation Into Bridge With QDR Exit</span><br /><br />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.<br />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.<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/jheQMjNP2K4&hl=en&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/jheQMjNP2K4&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />First one should learn the Head Bridge To QDR Push Ups.<br />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.<br />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.<br />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.<br /><br />The next stage is the Head Bridge Lower To QDR And Leg Swings.<br />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 <a href="http://idoportal.blogspot.com/2009/08/new-movements.html">here</a>)<br />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.<br />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.<br /><br />The last stage in this developmental practice will be the full Head Bridge Lower Down to QDR and Leg Swings to Slide Out.<br />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.<br />I cannot highlight enough the need for strong wrists and arms in the positions above. <span style="font-weight: bold;">Starting this practice too early, without the proper joint preparation and strength training specific to this practice, will lead to injury.</span> 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.<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/O_QdNdfxed0&hl=en&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/O_QdNdfxed0&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />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.<br />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.<br />After being able to do the complete combination, take away the leg swings before the slide out, to make it even smoother.<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/vCSKH9mvVWk&hl=en&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/vCSKH9mvVWk&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />The final product is the Rotation Into High Bridge to QDR Exit.<br />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.<br /><br /><br /><span style="font-weight: bold;">Corta Capim Rotations</span><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/EnzpEUcX-18&hl=en&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/EnzpEUcX-18&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />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)<br />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.<br />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.<br />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.<br />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.<br />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.<br /><br />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.<br />Other improtant details:<br />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.<br />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.<br />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)<br /><br /><span style="font-weight: bold;">Fusion Movement Workout - beginner</span><br /><br />Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Equilibre<br />B1.<a href="http://www.youtube.com/watch?v=xgBUpqhueRA"> Static QDR</a> 10-30 sec per side / 3 sets / 45 sec rest<br /><br />Explosive Leg Work<br />C1. <a href="http://www.youtube.com/watch?v=NXpMIsOvmQA">Jump Into Box - Standing</a> 8 reps X 2 sets / 90 sec rest<br />D1. <a href="http://www.youtube.com/watch?v=yxWNXhUGUYg">Jump Into Box - Iso-Squat</a> 8 reps X 2 sets / 90 sec rest<br /><br />Flow Work<br />E1. <a href="http://www.youtube.com/watch?v=jheQMjNP2K4">Head Bridge To QDR Work</a> (choose the variation you are capable of) 10-20 reps / 3 sets / 60 sec<br /><br />F1. High Bridge Static Hold 30 sec<br />F2. <a href="http://www.youtube.com/watch?v=hbnmcALXXUY">Rotations Into Arch Using The Wall</a> X 10 reps<br />or<br />F1. <a href="http://www.youtube.com/watch?v=rJ6mSnBWk-g">Rotations into High Bridge</a> X 10 reps<br />complete 3 sets / 60 sec rest<br /><br />G1. <a href="http://www.youtube.com/watch?v=EnzpEUcX-18">Corta Capim Rotations</a> X 20 reps per side / 3 sets / 60 sec<br /><br />Conditioning/prehab<br />H1. <a href="http://www.youtube.com/watch?v=2EhLOEq7BfM">Ecc Pistol + Side Push Up</a> 10,8,6 (per leg) / as little rest as you need<br />I1. Wrist routine X 2 sets<br /><br /><span style="font-weight: bold;">Fusion Movement Workout - Intermidiate</span><br /><br />Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Equilibre<br />B1.<a href="http://www.youtube.com/watch?v=xgBUpqhueRA"> Static QDR</a> 20-30 sec per side / 3 sets / 45 sec rest<br /><br />Explosive Leg Work<br />C1. <a href="http://www.youtube.com/watch?v=NXpMIsOvmQA">Jump Into Box - Standing</a> 8 reps X 2 sets / 90 sec rest<br />D1. <a href="http://www.youtube.com/watch?v=yxWNXhUGUYg">Jump Into Box - Iso-Squat</a> 8 reps X 2 sets / 90 sec rest<br /><br />Flow Work<br />E1. <a href="http://www.youtube.com/watch?v=O_QdNdfxed0">Rotation Into High Bridge to Head to QDR Exit</a> X 10 reps / 3 sets / 60 sec<br />G1. <a href="http://www.youtube.com/watch?v=EnzpEUcX-18">Corta Capim Rotations</a> X 30 reps per side / 3 sets / 60 sec<br /><br />Conditioning/prehab<br />H1. <a href="http://www.youtube.com/watch?v=vH4PvfbcL3E">Ecc Pistol + One Arm Side Push Up</a> 10,8,6 (per leg) / as little rest as you need<br />I1. Wrist routine X 2 sets<br /><br /><span style="font-weight: bold;">Fusion Movement Workout - Advanced</span><br /><br /> Warm Up - Mobility<br /> A1. 5 min Joint Mobility<br /> A2. Wrists Routine X 1 set<br /> A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br /> A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br /> A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br /> Equilibre<br /> B1.<a href="http://www.youtube.com/watch?v=xgBUpqhueRA"> Static QDR</a> 30 sec per side / 3 sets / 45 sec rest<br /><br /> Explosive Leg Work<br /> C1. <a href="http://www.youtube.com/watch?v=8ABInCAxv0s">Front Flip - Standing</a> X 5 reps X 3 sets / 75 sec rest<br />D1. <a href="http://www.youtube.com/watch?v=8ABInCAxv0s">Back Flip - Iso Squat</a> X 5 reps X 3 sets / 75 sec rest<br /><br /> Flow Work<br /> E1. <a href="http://www.youtube.com/watch?v=vCSKH9mvVWk">Rotation Into High Bridge to QDR Exit</a> X 10 reps / 3 sets / 60 sec<br /> G1. <a href="http://www.youtube.com/watch?v=EnzpEUcX-18">Corta Capim Rotations</a> X 45 sec of work per side / 3 sets / 60 sec<br /><br /> Conditioning/prehab<br /> H1. <a href="http://www.youtube.com/watch?v=5dZrKPEF1Tg">Pistol + One Arm Side Push Up</a> 10,8,6 (per leg) / as little rest as you need<br /> I1. Wrist routine X 2 sets<br /><br /><br /><span style="font-weight: bold;">News:</span><br /><br />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 <a href="http://idoportal.blogspot.com/2009/08/closed-systems.html">here</a>)<br />Post the clip <a href="http://forum.idoportal.com/viewtopic.php?f=12&t=58">here</a> 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.<br /><br />Join us at the forum for some excelent discussions about mobility, strength, flow and improvisation in movement. <a href="http://forum.idoportal.com">Forum</a>.Ido Portalhttp://www.blogger.com/profile/13924463978737386852noreply@blogger.com10tag:blogger.com,1999:blog-30553381.post-91565727035812935952009-08-12T22:32:00.010+03:002009-08-12T22:58:38.243+03:00New MovementsToday 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 <a href="http://idoportal.blogspot.com/2009/08/closed-systems.html">Closed System Flow</a> 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.<br /><br /><span style="font-weight: bold;">Corta Capim Spin</span><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/tCsOVGbliZs&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/tCsOVGbliZs&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />The corta capim spin requires some dynamic (rotational) balance and will be challanging at first.<br />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.<br />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.<br /><br />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.<br /><br />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. <span style="font-weight: bold;">Make sure you do not shortcut here! Complete a full turn and land with the foot on its original spot on the floor.</span><br /><br /><br /><span style="font-weight: bold;">QDR Circles</span><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/dL2atsbe9dk&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/dL2atsbe9dk&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />The QDR Circles are an advanced movement requiring the control of the <a href="http://www.youtube.com/watch?v=24syRZMgWMI">Advanced QDR Rotational Push Up.</a><br />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.<br /><br />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.<br />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.<br />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.<br />Complete the desired number of reps before changing sides.<br /><br /><span style="font-weight: bold;">Take notice of these details:</span><br />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.<br />2. Land softly on the balls of the foot each time before you come to your heels. (if necessary at all)<br />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.<br />4. <span style="font-weight: bold;">The hands do not move during the whole circle exercise</span> - 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.<br /><br /><br /><span style="font-weight: bold;">Sample Workout - Beginner</span><br /><br />Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Equilibre<br />B1. <a href="http://www.youtube.com/watch?v=quC8faQJKIs"><span>Handstand Body Line Wall Drill</span></a><span style="text-decoration: underline;"><span style="font-weight: bold;"> </span></span>X 10 sec X 3 sets / 45-60 sec of rest<br /><br />Floreio<br />C1. <a href="http://www.youtube.com/watch?v=7vCTNTSNOto">QDR Rotational Push Ups -Beginner variation</a> X 10-14 reps / 3-5 sets / 60 sec of rest<br />D1. <a href="http://www.youtube.com/watch?v=tCsOVGbliZs">Corta Capim</a> X 14 reps / 3 sets / 60 sec of rest<br /><br />Conditioning<br />E1. High Bridge Static Hold 30,25,20 sec<br />E2. <a href="http://www.youtube.com/watch?v=6tcTpJKDuiQ">Gatherings Beginner Variations</a> X 12,10,8 reps<br />Rest 45 sec between E1 and E2, complete 3 sets with the reps/time mentioned above<br /><br />Prehab<br />F1. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />F2. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br />Complete 2 subsequent supersets of F1-F2 no rest<br /><br /><br /><span style="font-weight: bold;">Sample Workout - Intermidiate</span><br /><br />Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Equilibre<br />B1. <a href="http://www.youtube.com/watch?v=quC8faQJKIs"><span>Handstand Body Line Wall Drill</span></a><span style="text-decoration: underline;"><span style="font-weight: bold;"> </span></span>X 20-30 sec X 3 sets / 45-60 sec of rest<br /><br />Floreio<br />C1. <a href="http://www.youtube.com/watch?v=7vCTNTSNOto">QDR Rotational Push Ups -Beginner variation</a> or <a href="http://www.youtube.com/watch?v=24syRZMgWMI">QDR Rotational Push Ups -Advanced variation</a> X 10-14 reps / 5 sets / 60 sec of rest<br />D1. <a href="http://www.youtube.com/watch?v=tCsOVGbliZs">Corta Capim</a> X 14 reps / 3 sets / 60 sec of rest<br /><br />Conditioning<br />E1. <a href="http://www.youtube.com/watch?v=rJ6mSnBWk-g">Rotations into High Bridge</a> X 12,10,8 reps<br />E2. <a href="http://www.youtube.com/watch?v=scZCFRxJFs4">Gatherings Intermidiate Variations</a> X 12,10,8 reps<br />Rest 45 sec between E1 and E2, complete 3 sets with the reps mentioned above<br /><br />Prehab<br />F1. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br /> F2. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br />Complete 2 subsequent supersets of F1-F2 no rest<br /><br /><br /><br /><span style="font-weight: bold;">Sample Workout - Advanced</span><br /><br /> Warm Up - Mobility<br /> A1. 5 min Joint Mobility<br /> A2. Wrists Routine X 1 set<br /> A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br /> A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br /> A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br /> Equilibre<br /> B1. <a href="http://www.youtube.com/watch?v=quC8faQJKIs"><span>Handstand Body Line Wall Drill</span></a><span style="text-decoration: underline;"><span style="font-weight: bold;"> </span></span>X 30 sec<br />B2. <a href="http://www.youtube.com/watch?v=RDizPG3F4XA">Handstand Straighten Into Line</a> X 45 sec total work<br />Complete 2 cycles of B1-B2, resting 60 sec between exercises<br /><br /> Floreio<br /> C1. <a href="http://www.youtube.com/watch?v=dL2atsbe9dk">QDR Circles</a> X 10 reps <span style="font-weight: bold;">per side</span> / 5 sets / 60 sec of rest<br /> D1. <a href="http://www.youtube.com/watch?v=tCsOVGbliZs">Corta Capim</a> X 14 reps / 3 sets / 60 sec of rest<br /><br /> Conditioning<br /> E1. <a href="http://www.youtube.com/watch?v=rJ6mSnBWk-g">Rotations into High Bridge</a> X 12,10,8 reps<br />E2. <a href="http://www.youtube.com/watch?v=8oiXVBXUMG4">Gatherings Advanced</a> X 12,10,8 reps<br />Rest 45 sec between E1 and E2, complete 3 sets with the reps mentioned above<br /><br /> Prehab<br /> F1. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br /> F2. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /> Complete 2 subsequent supersets of F1-F2 no rest<br /><br /><br />Forum action:<br />1. Go watch the CSF of some good people <a href="http://forum.idoportal.com/viewtopic.php?f=12&t=58">here</a>, and go post yours! <span style="font-weight: bold;">For the ones who post, a special video is comming to your emails till the end of the week. Do it, quickly! </span><br />2. Lots of good discussions about physical culture, flow, movement, strength, prehab, rehab, mobility, stretching, improvisation, endurance and more and more.<a href="http://forum.idoportal.com"> Join us at the forum!</a>Ido Portalhttp://www.blogger.com/profile/13924463978737386852noreply@blogger.com9tag:blogger.com,1999:blog-30553381.post-17487229714144945772009-08-09T17:17:00.004+03:002009-08-10T12:00:16.841+03:00Closed SystemsLets talk about flow.<br />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.<br /><br />As I have discussed before, the various stages of true improvisational flow development are:<br />A. Singular movement practice<br />B. Sequecing singular movements into small flow pieces<br />C. Improvised sequencing of known movements<br />D. Improvised movements and improvised sequencing<br /><br />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)<br /><br /><span style="font-weight: bold;">Closed System Flow</span><br />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.<br />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.<br />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.<br />In order to accomplish that and for one to maximize his artistic choices I understood very quickly that interaction between <span style="font-weight: bold;">all </span>the various components-movements of the flow needs to happen.<br />Lets use an example of a 4 movement CSF - Role, Au Cortado, Low Bridge, QDR.<br />When choosing those 4 movements I need to ask myself: can all of the movements flow from one to another in a seamless manner?<br />Now, lets see - we have explored quite a few sequencing of those movements, so we know we have accomplished that goal.<br /><span style="font-weight: bold;">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. </span><br /><br />Take notice - each one of the 4 movements are starting in a squat and ending in a squat.<br /><br />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.<br /><br />Take a look at the diagram I created below to describe this 4 movement CSF model:<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_yudsRn_lIWo/Sn_bTy0nLoI/AAAAAAAAAOY/hT5TL8S5PlY/s1600-h/ClosedSystem.jpg"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 400px; height: 250px;" src="http://4.bp.blogspot.com/_yudsRn_lIWo/Sn_bTy0nLoI/AAAAAAAAAOY/hT5TL8S5PlY/s400/ClosedSystem.jpg" alt="" id="BLOGGER_PHOTO_ID_5368250413955362434" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />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:<br /><br />Beginner<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/D8QxbtcA5hU&hl=en&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/D8QxbtcA5hU&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />Intermidiate<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/-TOvXLn_gyE&hl=en&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/-TOvXLn_gyE&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />Advanced<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/cAJlOeklpqQ&hl=en&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/cAJlOeklpqQ&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />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.<br /><br /><span style="font-weight: bold;">This kind of practice offers great benefits.</span><br />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.<br />Adaptation to such a practice is a lot more challanging than to the traditional set/rep scheme of linear exercise systems.<br />It is a great manifestation of the physical abilities you have aquired already, and will further help to develop those abilities.<br />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.<br /><br /><span style="font-weight: bold;">CSF workout - beginner, intermidiate and advanced</span><br /><br />Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />CSF Work<br />B1. CSF X 90 sec / 3 sets / 90 sec rest<br />C1. CSF X 75 sec / 3 sets / 75 sec rest<br />D1. CSF X 60 sec / 3 sets / 60 sec rest<br /><br />For questions and more details, join us at the forum for discussion of movement, strength, mobility, skills, flow, artistic choices and more:<br /><a href="http://forum.idoportal.com">The Forum</a><br /><br />Keep flowing,<br />Ido.Ido Portalhttp://www.blogger.com/profile/13924463978737386852noreply@blogger.com7tag:blogger.com,1999:blog-30553381.post-51997093728372485672009-08-07T23:46:00.003+03:002009-08-08T00:37:23.736+03:003 movement sequence and metconToday we are going to combine 3 Floreio movements into a sequence and train that small flow piece.<br /><br /><span style="font-weight: bold;">Half Au Cortado + Role + QDR</span><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/_J6OTWeR7GQ&hl=en&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/_J6OTWeR7GQ&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />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.<br />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.<br /><br /><span style="font-weight: bold;">Au Cortado + Role + QDR</span> <span style="font-weight: bold;">+ Role</span><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/SCEWTVjcanE&hl=en&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/SCEWTVjcanE&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />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.<br /><br /><br /><span style="font-weight: bold;">Au Regretful + Role + QDR Rotational Push Up</span><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/qk2wgVea1Og&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/qk2wgVea1Og&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />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.<br /><br /><span style="font-weight: bold;">Comments about quality of movement</span><br />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.<br />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.<br />But, be aware of it, and try to play with the quality of your movements when you feel it is possible.<br />For further discussion of Movement Quality, <a href="http://forum.idoportal.com/viewtopic.php?f=4&t=36">click here</a>.<br /><br /><span style="font-weight: bold;">Pistol + Side Push Ups </span><br />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.<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/2EhLOEq7BfM&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/2EhLOEq7BfM&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />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.<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/vH4PvfbcL3E&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/vH4PvfbcL3E&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />The intermidiate variation will be only a bit different from the beginner one:<br />1. No help from the hand during the decent into the pistol.<br />2. One Arm Side Push Up and not two.<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/5dZrKPEF1Tg&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/5dZrKPEF1Tg&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />The advanced variation will be even more challanging than the intermidiate:<br />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.<br />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.<br /><br /><br /><span style="font-weight: bold;">Workout - beginner</span><br /><br />Warmup<br />A1. 5 min jump rope<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=hbnmcALXXUY">Rotations Into Low Bridge</a> X 10 reps<br />or<br />A5. <a href="http://www.youtube.com/watch?v=hbnmcALXXUY">Slide Into Low Bridge</a> X 30 sec hold<br />A6. <a href="http://www.youtube.com/watch?v=hbnmcALXXUY">Rotations Into Arch Using The Wall</a> X 10 reps<br /><br />Sequence work<br />B1. Half Au + Role + QDR X 10 reps / 5 sets / 60 sec<br /><br />Conditioning/prehab<br />C1. Ecc Pistol + Side Push Up 10,8,6,4,2 (per leg) / as little rest as you need<br />D1. Wrist routine X 2 sets<br /><br /><br /><span style="font-weight: bold;">Workout - intermidiate</span><br /><br />Warmup<br />A1. 5 min jump rope<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=hbnmcALXXUY">Rotations Into Low Bridge</a> X 10 reps<br /><br />Sequence work<br />B1. Au Cortado + Role + QDR + Role X 10 reps / 5 sets / 60 sec<br /><br />Conditioning/prehab<br />C1. Ecc Pistol + One Arm Side Push Up 10,8,6,4,2 (per leg) / as little rest as you need<br />D1. Wrist routine X 2 sets<br /><br /><span style="font-weight: bold;">Workout - advanced</span><br /><br />Warmup<br />A1. 5 min jump rope<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=hbnmcALXXUY">Rotations Into Low Bridge</a> X 10 reps<br /><br />Sequence work<br />B1. Au regretful + Role + QDR Rotational Push Up X 10 reps / 5 sets / 60 sec<br /><br />Conditioning/prehab<br />C1. Pistol + One Arm Side Push Up 10,8,6,4,2 (per leg) / as little rest as you need<br />D1. Wrist routine X 2 sets<br /><br /><br />Enjoy the workout, and please <a href="http://forum.idoportal.com">join the discussion on the forum!</a><br />Ido.Ido Portalhttp://www.blogger.com/profile/13924463978737386852noreply@blogger.com20tag:blogger.com,1999:blog-30553381.post-12499724047834245782009-08-05T21:37:00.009+03:002009-08-05T23:57:08.486+03:00Explosive Leg WorkoutFriends, 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.<br />Part of my weekly training schedule is dedicated to the development of jumping ability, explosiveness of the lower body and further increases of power.<br />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.<br /><br /><span style="font-weight: bold;">Jump Into Box - Standing</span><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/NXpMIsOvmQA&hl=en&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/NXpMIsOvmQA&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />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.<br /><br /><span style="font-weight: bold;">Jump Into Box - Iso Squat</span><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/yxWNXhUGUYg&hl=en&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/yxWNXhUGUYg&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />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.<br />Repeat for reps.<br /><br /><span style="font-weight: bold;">Front Flip - Standing</span><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/8ABInCAxv0s&hl=en&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/8ABInCAxv0s&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />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.<br />Repeat for reps<br /><br /><span style="font-weight: bold;">Back Flip - Iso Squat</span><br />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.<br />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.<br /><br /><span style="font-weight: bold;">The Shrimp</span><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/Dpgn6eRtsdw&hl=en&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/Dpgn6eRtsdw&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />The easiest variation starts in the kneeling position one leg behind you placed from knee to foot on the ground.<br />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.<br />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)<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/5EJtZsA43vI&hl=en&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/5EJtZsA43vI&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />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.<br /><br />The advanced variation is the <span style="font-weight: bold;">hardest body weight exercise I ran into until today</span>. 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.<br />The reason is a the bad mechanical advantage of the movement of course. Try it, it is a humbling experience.<br />Having said that, it is not the hardest variation of the exercise... but we will leave something for the future!<br /><br /><span style="font-weight: bold;">Harop Curl</span><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/A2xRx7dGWaE&hl=en&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/A2xRx7dGWaE&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />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)<br />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.<br />If you are a feeling some knee strain feel free to cushion your knees.<br />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.<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/Y7ndeehIOhU&hl=en&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/Y7ndeehIOhU&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />The advanced variation will include a more acute angle forward in the knees and a minimum break in the chest to knee line.<br />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.<br /><br /><br /><span style="font-weight: bold;">Explosive Leg Workout - beginner/intermidiate</span><br /><br />Quick warm up<br />A1. 5 min joint mobility<br />A2. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br /><br />Explosive Movements Training<br />B1. <a href="http://www.youtube.com/watch?v=NXpMIsOvmQA">Jump Into Box - Standing</a> 8 reps X 3 sets / 90 sec rest<br />C1. <a href="http://www.youtube.com/watch?v=yxWNXhUGUYg">Jump Into Box - Iso-Squat</a> 8 reps X 3 sets / 90 sec rest<br /><br />3 min rest<br /><br />Strength Work<br />D1. <a href="http://www.youtube.com/watch?v=Dpgn6eRtsdw">The Shrimp</a> (foot+knee or just knee of the back leg touching the ground) 5 reps per leg<br />D2. <a href="http://www.youtube.com/watch?v=A2xRx7dGWaE">Harop Curl</a> 5 reps<br />perform 5 total sets of A1-A2 rest 90 sec after both A1 and A2<br /><br />Lower leg finisher<br />E1. 50 reps of jump rope (or just jumping) in place with right leg (No knee bend - calf work only)<br />E2. 60 sec of standing on right leg only with eyes shut<br />E3. 50 reps of jump rope (or just jumping) in place with left leg (No knee bend - calf work only)<br />E4. 60 sec of standing on left leg only with eyes shut<br />Perform 2 total sets of F1-F4 do not rest between exercises<br /><br /><br /><span style="font-weight: bold;">Explosive Leg Workout - beginner/intermidiate</span><br /><br />Quick warm up<br />A1. 5 min joint mobility<br />A2. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br /><br />Explosive Movements Training<br />B1. <a href="http://www.youtube.com/watch?v=8ABInCAxv0s">Front Flip - Standing</a> X 5 reps X 3 sets / 90 sec rest<br />C1. <a href="http://www.youtube.com/watch?v=8ABInCAxv0s">Back Flip - Iso Squat</a> X 5 reps X 3 sets / 90 sec rest<br /><br />3 min rest<br /><br />Strength Work<br />D1. The Shrimp -<a href="http://www.youtube.com/watch?v=5EJtZsA43vI"> in a quad stretch position</a> or <a href="http://www.youtube.com/watch?v=Dpgn6eRtsdw">with knee only touching behind you</a> X 5 reps per leg<br />D2. <a href="http://www.youtube.com/watch?v=Y7ndeehIOhU">Harop Curl</a> X 5 reps<br />perform 5 total sets of A1-A2 rest 90 sec after both A1 and A2<br /><br />Lower leg finisher<br />E1. 50 reps of jump rope (or just jumping) in place with right leg (No knee bend - calf work only)<br />E2. 60 sec of standing on right leg only with eyes shut<br />E3. 50 reps of jump rope (or just jumping) in place with left leg (No knee bend - calf work only)<br />E4. 60 sec of standing on left leg only with eyes shut<br />Perform 2 total sets of F1-F4 do not rest between exercises<br /><br /><span style="font-weight: bold;">News:</span><br />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!<br /><br />Interesting discussions:<br />1.<a href="http://forum.idoportal.com/viewtopic.php?f=12&t=40"> Improvisation in strength training </a><br />2. <a href="http://forum.idoportal.com/viewtopic.php?f=4&t=36">Quality of Movement - the missing piece in modern training aproaches</a><br />3. <a href="http://forum.idoportal.com/viewtopic.php?f=5&t=48">Dynamic and static balance differences</a><br />4. <a href="http://forum.idoportal.com/viewtopic.php?f=8&t=35">Fear management in acrobatic training - my personal aproach</a><br />5. <a href="http://forum.idoportal.com/viewtopic.php?f=9&t=16">Improvisation in movement - highest manifestation of any practice</a><br /><br /><br />Enjoy,<br />Ido.Ido Portalhttp://www.blogger.com/profile/13924463978737386852noreply@blogger.com164tag:blogger.com,1999:blog-30553381.post-55313677266716507122009-08-03T22:17:00.003+03:002009-08-03T22:48:32.741+03:00Basic trainingToday, back to the basics, and lots of mobility!<br /><br /><span style="font-weight: bold;">Floreio Basic Workout - beginner</span><br /><br />Warm Up - Mobility<br />A1. 5 min jump rope<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=hbnmcALXXUY">Rotations Into Low Bridge</a> X 10 reps<br />or<br />A5. <a href="http://www.youtube.com/watch?v=hbnmcALXXUY">Slide Into Low Bridge</a> X 30 sec hold<br />A6. <a href="http://www.youtube.com/watch?v=hbnmcALXXUY">Rotations Into Arch Using The Wall</a> X 10 reps<br /><br />Singular Movement Polish<br />B1. <a href="http://www.youtube.com/watch?v=7vCTNTSNOto">QDR Rotational Push Ups</a> X 14 reps / 3 sets / 60 sec rest<br />C1. High Bridge Hold X 35 sec<br />C2. <a href="http://www.youtube.com/watch?v=hbnmcALXXUY">Rotations Into Arch Using The Wall</a> X 14 reps<br />Repeat C1-C2 for 3 sets / 60 sec rest<br />D1. <a href="http://www.youtube.com/watch?v=b6F1plVRGSw">Au Cortado</a> X 14 reps / 3 sets / 60 sec rest<br />E1. <a href="http://www.youtube.com/watch?v=AHWXtRS1_D8">Role</a> 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!<br /><br />Extra Mobility Cool Down<br />F1. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a><br />F2. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a><br />F3. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a><br />Repeat F1-F3 X 3 times and rest 60 seconds after F3 only<br /><br /><br /><br /><span style="font-weight: bold;">Floreio Basic Workout - intermidiate</span><br /><br />Warm Up - Mobility<br />A1. 5 min jump rope<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br />A5. <a href="http://www.youtube.com/watch?v=hbnmcALXXUY">Rotations Into Low Bridge</a> X 10 reps<br /><br /><br />Singular Movement Polish<br />B1. <a href="http://www.youtube.com/watch?v=24syRZMgWMI">QDR Rotational Push Ups</a> X 14 reps / 3 sets / 60 sec rest<br />C1. <a href="http://www.youtube.com/watch?v=rJ6mSnBWk-g">Rotations into High Bridge</a> X 14 reps / 3 sets / 60 sec rest<br />D1. <a href="http://www.youtube.com/watch?v=b6F1plVRGSw">Au Cortado</a> X 14 reps / 3 sets / 60 sec rest<br />E1. <a href="http://www.youtube.com/watch?v=AHWXtRS1_D8">Role</a> 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!<br /><br />Extra Mobility Cool Down<br />F1. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a><br />F2. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a><br />F3. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a><br />Repeat F1-F3 X 3 times and rest 60 seconds after F3 only<br /><br /><br /><span style="font-weight: bold;">Floreio Basic Workout - advanced</span><br /><br /> Warm Up - Mobility<br /> A1. 5 min jump rope<br /> A2. Wrists Routine X 1 set<br /> A3. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br /> A4. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br /> A5. <a href="http://www.youtube.com/watch?v=hbnmcALXXUY">Rotations Into Low Bridge</a> X 10 reps<br /><br /><br /> Singular Movement Polish<br /> B1. <a href="http://www.youtube.com/watch?v=24syRZMgWMI">QDR Rotational Push Ups -Advanced variation</a> X 14 reps / 3 sets / 60 sec rest<br /> C1. <a href="http://www.youtube.com/watch?v=_izFiENhtvI">Rotations Into High Bridge Advanced</a> X 14 reps / 3 sets / 60 sec rest<br /> D1. <a href="http://www.youtube.com/watch?v=tCIqXm4BuCI">Au Cortado Presses</a><a href="http://www.youtube.com/watch?v=b6F1plVRGSw"></a> X 10 reps / 3 sets / 60 sec rest<br /> E1. <a href="http://www.youtube.com/watch?v=AHWXtRS1_D8">Role</a> 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!<br /><br /> Extra Mobility Cool Down<br /> F1. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a><br /> F2. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a><br /> F3. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a><br /> Repeat F1-F3 X 3 times and rest 60 seconds after F3 only<br /><br /><span style="font-weight: bold;">Interesting links to explore:</span><br />1. <a href="http://www.gymnasticbodies.com">Gymnasticbodies.com Great gymnastics oriented strength and conditioning by coach Sommer</a><br />2. <a href="http://www.youtube.com/user/abeiramar">My good friend and fellow Capoeirista Itapua Beirmar's Youtube Channel</a><br />3. <a href="http://robbwolf.com">My good friend and red hot Paleo Diet nutritionist (But much more) Robb Wolf's Blog</a><br />4. <a href="http://www.crossfitportland.com/">Crossfit Portland website led by my good friends Scott, Rochelle and Xi Xia</a>Ido Portalhttp://www.blogger.com/profile/13924463978737386852noreply@blogger.com406tag:blogger.com,1999:blog-30553381.post-27145772916225212582009-08-01T17:12:00.011+03:002009-08-02T00:36:23.631+03:00Two New SequencesWe are going to continue to develop our two-movement sequences today. We have explored the following combinations so far:<br />1. Au Cortado and Rotation Into Low Bridge<br />2. Role and Au Cortado<br />3. Role and QDR Rotational Push ups<br /><br />Today we will work on two more:<br /><br />4. Role and Rotation Into Low Bridge<br />5. Rotation Into Low Bridge and QDR Rotational Push Ups<br /><br />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.<br /><br /><span style="font-weight: bold;">Role And Rotation Into Low Bridge</span><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/o6pIqhoGS-g&hl=en&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/o6pIqhoGS-g&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />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.<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/GY0FCAgh9cM&hl=en&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/GY0FCAgh9cM&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />The intermidiate variation will be to perform a full Role and a full Rotation Into Low Bridge.<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/-6JUsK8Xc1M&hl=en&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/-6JUsK8Xc1M&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />The advanced variation will be a full Role and a One Arm Rotation Into Low Bridge.<br /><br /><br /><br /><span style="font-weight: bold;">Rotation Into Low Bridge And QDR Rotational Push Ups</span><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/tdbGc5Pt8Jo&hl=en&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/tdbGc5Pt8Jo&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />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.<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/JhuMdu4Qg1o&hl=en&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/JhuMdu4Qg1o&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />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)<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/56ihDks3G9I&hl=en&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/56ihDks3G9I&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />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.<br /><br /><br /><span style="font-weight: bold;">Floreio workout of the day - beginner</span><br /><br />Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br /><br />Rest 90 sec<br /><br />Equilibre Work<br />B1.<a href="http://www.youtube.com/watch?v=xgBUpqhueRA"> Static QDR</a> 10-30 sec per side / 3-5 sets / 45 sec rest<br /><br />Rest 90 sec<br /><br />Sequence Work<br />C1. <a href="http://www.youtube.com/watch?v=tdbGc5Pt8Jo">Entry Rotation Into Low Bridge And QDR</a> 10,8,6,4,2 reps<br />C2. <a href="http://www.youtube.com/watch?v=hbnmcALXXUY">Slide Into Low Bridge</a> 30,25,20,15,10<br />C3. <a href="http://www.youtube.com/watch?v=hbnmcALXXUY">Rotations Into Arch Using The Wall</a> 10,8,6,4,2<br />rest 60,45,30,15 sec after C3 only<br />D1. <a href="http://www.youtube.com/watch?v=o6pIqhoGS-g">Role And Entry Rotation Into Low Bridge</a> 10,8,6,4,2<br />D2. <a href="http://www.youtube.com/watch?v=hbnmcALXXUY">Slide Into Low Bridge</a> 30,25,20,15,10<br />D3. <a href="http://www.youtube.com/watch?v=hbnmcALXXUY">Rotations Into Arch Using The Wall</a> 10,8,6,4,2<br />rest 60,45,30,15 sec after D3 only<br /><br />Rest 90 sec<br /><br />Finisher And Cooldown<br />E1. <a href="http://www.youtube.com/watch?v=XwxKc3VOnp8">NDA Lateral Push Ups</a> side to side X 20/18/18 reps / Rest 60 seconds between sets<br />F1. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 2 set / rest 60 sec<br /><br /><span style="font-weight: bold;">Floreio workout of the day - Intermidiate</span><br /><br />Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br /><br />Rest 90 sec<br /><br />Equilibre Work<br />B1.<a href="http://www.youtube.com/watch?v=xgBUpqhueRA"> Static QDR</a> 30 sec per side / 3-5 sets / 45 sec rest<br /><br />Rest 90 sec<br /><br />Sequence Work<br />C1. <a href="http://www.youtube.com/watch?v=JhuMdu4Qg1o">Rotation Into Low Bridge And QDR</a> 10,8,6,4,2 reps / rest 60,45,30,15 sec<br />D1. <a href="http://www.youtube.com/watch?v=GY0FCAgh9cM">Role And Rotation Into Low Bridge</a> 10,8,6,4,2 / rest 60,45,30,15 sec<br /><br />Rest 90 sec<br /><br />Finisher And Cooldown<br />E1. <a href="http://www.youtube.com/watch?v=XwxKc3VOnp8">NDA Lateral Push Ups</a> side to side X 20/20/20 reps / Rest 60 seconds between sets<br />F1. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 2 set / rest 60 sec<br /><br /><span style="font-weight: bold;">Floreio workout of the day - Advanced</span><br /><br />Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. <a href="http://www.youtube.com/watch?v=xPwG2hqnOx0">Ido's Squat Clinic Routine</a> X 1 set<br />A4. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 1 set<br /><br />Rest 90 sec<br /><br />Equilibre Work<br />B1.<a href="http://www.youtube.com/watch?v=xgBUpqhueRA"> Static QDR</a> 30 sec per side / 5 sets / 45 sec rest<br /><br />Rest 90 sec<br /><br />Sequence Work<br />C1. <a href="http://www.youtube.com/watch?v=56ihDks3G9I">Rotation Into One Arm Low Bridge And QDR Rotational Push Ups</a> 10,8,6,4,2 reps / rest 60,45,30,15 sec<br />D1. <a href="http://www.youtube.com/watch?v=-6JUsK8Xc1M">Role And Rotation Into One Arm Low Bridge</a> 10,8,6,4,2 / rest 60,45,30,15 sec<br /><br />rest 90 sec<br /><br />Finisher And Cooldown<br />E1. <a href="http://www.youtube.com/watch?v=PCerPh8qTZ0">NDA Lateral One Arm Push Ups</a> side to side X 10/8/6/4/4 reps / Rest 60/45/30/30 sec between sets<br />F1. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 2 set / rest 60 secIdo Portalhttp://www.blogger.com/profile/13924463978737386852noreply@blogger.com19tag:blogger.com,1999:blog-30553381.post-44156911524542825072009-07-29T16:46:00.010+03:002009-07-29T23:15:59.722+03:00Scapula mobilization and sequences<span style="font-weight: bold;">Scapula Mobilization Routine</span><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/y4Wo095zPnc&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/y4Wo095zPnc&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />This is a routine I desgined, after realizing the importance of Scapula mobility in improving shoulder health, flexibility and strength. If you are interested in one or all of these aspects, you should start to take better care of your scapula - mobilizing it in various directions, rotating it and using its various functions. This is only part of the picture when it comes to scapula and shoulder health, mobility and strength. More pieces of the puzzle around the corner.<br /><br />The first exercise in the routine is <span style="font-weight: bold;">The Scapula Push Up</span>.<br />From a push up position, sink down, pulling your scapulas together and taking your chest towards the floor, without bending your elbows. From this position, elevate the upper body back up, while pushing the scapulas apart and rounding the upper back. You can add resistance by many forms, one of them is to hold an elastic band in each hand, wrap it around your upper back and perform the exercise, stretching the band while you are performing it.<br /><br />The second exercise is the <span style="font-weight: bold;">Overhead Straight Arm Pull Down</span>.<br />It is a very simple exercise - from the hands up, shrugged shoulders position (handstand position) and while holding an elastic band, pull your arms down to your sides, until reaching shoulder height and while depressing the Scaupla and chambering the Humerus head (the end of the upper arm inserting into your shoulder capsule) into position.<br /><br />The third exercise is <span style="font-weight: bold;">The Whippet</span>.<br />This is an old school exercise that is a staple in shoulder mobility and flexibility promotion. Hold an elastic band in both hands, wrapped around your upper back. Straighten your arms to the sides. From this position, bring the scapulas together and at the same time draw your hands closer behind your back, making sure to maintain an externally rotated upper arm position.<br />Hold the stretched position for the desired amount of time, and bring your hands back forward, passing the body line and bringing them closer together in the front, while driving the scapulas out as much as you can and widening your upper back.<br />Repeat for reps.<br /><br />The fourth exercise is the <span style="font-weight: bold;">Shoulder Dislocations</span> with an elastic band.<br />From the hands above your head position with shrugged shoulders and while holding a suitable elastic band, rotate both arms backwards, while depressing the arms down in the shoulder sockets and maintaining an externally rotated upper arm. Rotate back up while elevating the arms in the shoulder capsule and reach a shrugged shoulders arms over head position.<br />I find little benefit in completing the front half of the circle, it is a waste of time- Perform only the the mentioned ROM.<br /><br /><span style="font-weight: bold;">Reps/Sets</span><br />One routine will consist of:<br />1. Scapula Push Ups X 10 reps / slow and controlled, pause at both ends<br />2. Overhead Straight Arm Pull Down X 10 reps / slow and controlled, pause at both ends<br />3. The Whippet X 10 reps / slow and controlled, pause at both ends<br />4. Shoulder Dislocations X 10 reps / Slow and controlled<br /><br />In warm up I usualy use 1 run through the routine only, in Prehab/rehab blocks I will go as high as 5 run throughs.<br /><br /><br /><span style="font-weight: bold;">New Sequence - Au Cortado Into Back Bridge</span><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/wTrlehwWna0&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/wTrlehwWna0&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />The easiest variation will be to perform a Half Au, hold momentarily, return to Squat and then go into the rotation entry into low bridge - as deep as your current level allows you, hold, and go back to the squat. Repeat to the other side.<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/6dMhAGJ-KfU&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/6dMhAGJ-KfU&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />The intermidiate variation will be to execute a full Au Cortado, land back into the Squat and then go through a complete Rotation Into Low Bridge, finishing in Squat again. Repeat on the other side and continue.<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/qlWj_TEcaqg&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/qlWj_TEcaqg&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />The advanced variation will be an Au Cortado Press, lower slowly into the Squat and then Rotation Into One Arm Low Bridge and back to Squat. Repeat to the other side.<br /><br /><br /><span style="font-weight: bold;">Floreio Workout of the Day - Beginner<br /></span><br />Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. Horse Walk from <a href="http://www.youtube.com/watch?v=xsrxOqJtHhA">Locomotion Conditioning Routine</a> X 20 meters<br />A4. Duck Walk from <a href="http://www.youtube.com/watch?v=xsrxOqJtHhA">Locomotion Conditioning Routine</a> X 20 meters<br />A5. Ostrich Walk from <a href="http://www.youtube.com/watch?v=xsrxOqJtHhA">Locomotion Conditioning Routine</a> X 20 meters<br />A6. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Rest 90 sec<br /><br />Equilibre Work<br />B1. <a href="http://www.youtube.com/watch?v=quC8faQJKIs"><span>Handstand Body Line Wall Drill</span></a><span style="text-decoration: underline;"><span style="font-weight: bold;"> </span></span>X 10 sec X 3 sets / 45-60 sec of rest<br /><br />Rest 90 sec<br /><br />Sequence Work<br />C1. <a href="http://www.youtube.com/watch?v=wTrlehwWna0">Half Au Cortado And Entry Rotation Into Low Bridge</a><br />Perform 3 sets of 10,8,6 reps / 60 sec of rest<br />D1. <a href="http://www.youtube.com/watch?v=52JwZHFU9E8">Role Into QDR sequence</a><br />Perform 3 sets of 10,8,6 reps / 60 sec of rest<br /><br />Rest 90 sec<br /><br />Finisher<br />E1. High Bridge Static Hold 30,25,20 sec<br />E2. <a href="http://www.youtube.com/watch?v=6tcTpJKDuiQ">Gatherings Beginner Variations</a> X 12,10,8 reps<br />Rest 45 sec between E1 and E2, complete 3 sets with the reps/time mentioned above<br /><br />Prehab<br />F1. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 2 subsequent sets, no rest<br /><br /><br /><span style="font-weight: bold;">Floreio Workout of the Day - Intermidiate<br /></span><br />Warm Up - Mobility<br />A1. 5 min Joint Mobility<br />A2. Wrists Routine X 1 set<br />A3. Horse Walk from <a href="http://www.youtube.com/watch?v=xsrxOqJtHhA">Locomotion Conditioning Routine</a> X 20 meters<br />A4. Duck Walk from <a href="http://www.youtube.com/watch?v=xsrxOqJtHhA">Locomotion Conditioning Routine</a> X 20 meters<br />A5. Ostrich Walk from <a href="http://www.youtube.com/watch?v=xsrxOqJtHhA">Locomotion Conditioning Routine</a> X 20 meters<br />A6. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br />Rest 90 sec<br /><br />Equilibre Work<br />B1. <a href="http://www.youtube.com/watch?v=quC8faQJKIs"><span>Handstand Body Line Wall Drill</span></a><span style="text-decoration: underline;"><span style="font-weight: bold;"> </span></span>X 20-30 sec X 3 sets / 45-60 sec of rest<br /><br />Rest 90 sec<br /><br />Sequence Work<br />C1. <a href="http://www.youtube.com/watch?v=wTrlehwWna0">Au Cortado And Rotation Into Low Bridge</a><br />Perform 3 sets of 10,8,8 reps / 60 sec of rest<br /> D1. <a href="http://www.youtube.com/watch?v=52JwZHFU9E8">Role Into QDR sequence</a><br />Perform 3 sets of 10,8,8 reps / 60 sec of rest<br /><br />Rest 90 sec<br /><br />Finisher<br />E1. <a href="http://www.youtube.com/watch?v=rJ6mSnBWk-g">Rotations into High Bridge</a> X 12,10,8 reps<br />E2. <a href="http://www.youtube.com/watch?v=scZCFRxJFs4">Gatherings Intermidiate Variations</a> X 12,10,8 reps<br />Rest 45 sec between E1 and E2, complete 3 sets with the reps mentioned above<br /><br />Prehab<br />F1. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 2 subsequent sets, no rest<br /><br /><br /><br /><span style="font-weight: bold;">Floreio Workout of the Day - Advanced</span><br /> Warm Up - Mobility<br /> A1. 5 min Joint Mobility<br /> A2. Wrists Routine X 1 set<br /> A3. Horse Walk from <a href="http://www.youtube.com/watch?v=xsrxOqJtHhA">Locomotion Conditioning Routine</a> X 20 meters<br /> A4. Duck Walk from <a href="http://www.youtube.com/watch?v=xsrxOqJtHhA">Locomotion Conditioning Routine</a> X 20 meters<br /> A5. Ostrich Walk from <a href="http://www.youtube.com/watch?v=xsrxOqJtHhA">Locomotion Conditioning Routine</a> X 20 meters<br /> A6. <a href="http://www.youtube.com/watch?v=y4Wo095zPnc">Scapula Mobilization Routine</a> X 1 set<br /><br /> Rest 90 sec<br /><br /> Equilibre Work<br /> B1. <a href="http://www.youtube.com/watch?v=quC8faQJKIs"><span>Handstand Body Line Wall Drill</span></a><span style="text-decoration: underline;"><span style="font-weight: bold;"> </span></span>X 30 sec<br />B2. <a href="http://www.youtube.com/watch?v=RDizPG3F4XA">Handstand Straighten Into Line</a> X 45 sec total work<br />Complete 2 cycles of B1-B2, resting 60 sec between exercises<br /><br /> Rest 90 sec<br /><br /> Sequence Work<br /> C1.<a href="http://www.youtube.com/watch?v=qlWj_TEcaqg"> Au Cortado Press And Rotation Into One Arm Low Bridge</a><br /> Perform 3 sets of 10,8,6 reps / 60 sec of rest<br /> D1. <a href="http://www.youtube.com/watch?v=1KX_88bHuSA">Role Into QDR Rotational Push Ups</a><br /> Perform 3 sets of 10,8,6 reps / 60 sec of rest<br /><br /> Rest 90 sec<br /><br /> Finisher<br /> E1. <a href="http://www.youtube.com/watch?v=rJ6mSnBWk-g">Rotations into High Bridge</a> X 12,10,8 reps<br /> E2. <a href="http://www.youtube.com/watch?v=8oiXVBXUMG4">Gatherings Advanced</a> X 12,10,8 reps<br /> Rest 45 sec between E1 and E2, complete 3 sets with the reps mentioned above<br /><br /> Prehab<br /> F1. <a href="http://www.youtube.com/watch?v=1YHIV4a81Os">Shoulder ROM and Stabilization routine</a> X 2 subsequent sets, no rest<br /><br /><br />Questions? Comments? Suggestions?<br /><a href="http://forum.idoportal.com">Use the Forum!</a>Ido Portalhttp://www.blogger.com/profile/13924463978737386852noreply@blogger.com33