We are going to use the Locomotion conditioning routine once again today. Its been a while.
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.
Locomotion Workout Beginner
A1. 5 min Joint Mobility
A2. Wrist routine X 1 set
A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set
B1. Walk While Swinging Into Handstand 12 meters
B2. Duck Walk 24 meters
B3. Static High Bridge Hold for 30 seconds / Front Bridge Walking for 12 meters
B4. Horse Walk 24 meters
B5. Lizard Walk (beginner variation) 12 meters
B6. Ostrich Walk 24 meters
Rest 120 seconds after B6 and repeat 3-5 total circuits
Locomotion Workout Intermidiate
A1. 5 min Joint Mobility
A2. Wrist routine X 1 set
A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set
B1. Handstand Walk 12 meters
B2. Duck Walk 24 meters
B3. Front Bridge Walking for 12 meters
B4. Horse Walk 24 meters
B5. Lizard Walk (Advanced variation) 12 meters
B6. Ostrich Walk 24 meters
Rest 90 seconds after B6 and repeat 3-5 total circuits
Locomotion Workout Advanced
A1. 5 min Joint Mobility
A2. Wrist routine X 1 set
A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set
B1. Handstand Walk Elbow To Knee 15 meters
B2. Duck Walk 30 meters
B3. Back Bridge Walking for 15 meters
B4. Horse Walk 30 meters
B5. Lizard Walk (Advanced variation) 15 meters
B6. Ostrich Walk 30 meters
Rest 75 seconds after B6 and repeat 3-5 total circuits
Report about your results/question in the forum,
see you around,
Ido.
Monday, September 21, 2009
Wednesday, September 16, 2009
Legs and long sequence work
Today's new sequence is a long one comprised from: Au Cortado - Corta Capim Spin - QDR Rotational Push Up - Role.
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:
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.
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.
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.
Workout Beginner
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Frog Stance 15-30 sec X 3-5 sets / 60 sec rest
Floreio
C1. QDR Rotational Push Ups -Beginner variation X 10-14 reps / 3 sets / 60 sec of rest
D1. Corta Capim Spin X 14 reps / 3 sets / 60 sec of rest
E1. Au Cortado X 12-16 reps / 3 sets / 60 sec of rest
Strength and conditioning
F1. Jump Into Box - Iso-Squat 8 reps X 3 sets / 90 sec rest
G1. The Shrimp (foot+knee or just knee of the back leg touching the ground)
G2. Harop Curl 5 reps (each leg in the shrimp) / 3 sets / 90 sec between exercises
Workout Intermidiate
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Air Baby Extensions 5-10 reps per side X 3-5 sets / 60 sec rest
Floreio
C1. QDR Rotational Push Ups -Beginner variation or QDR Rotational Push Ups -Advanced variation X 10-14 reps / 3 sets / 60 sec of rest
or
C1. Corta Capim Spin into QDR Rotational Push Up 10 reps / rest 60 sec / 3 sets
D1. Au Cortado into Corta Capim Spin X 10-14 reps / 3 sets / 60 sec of rest
Conditioning/prehab
E1. Jump Into Box - Iso-Squat 8 reps X 3 sets / 90 sec rest
F1. The Shrimp (foot+knee or just knee of the back leg touching the ground)
F2. Harop Curl X 5 reps each (per leg in the shrimp) / 3 sets / 90 sec rest between exercises
Workout Advanced
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Static Air Baby 10-15 sec per side X 3-5 sets / 60 sec rest
Floreio
C1. Corta Capim Spin into QDR Rotational Push Up 10 reps / rest 60 sec / 2 sets
D1. Au Cortado - Corta Capim - QDR Rotational Push Up - Role 10 reps / 3 sets / 60 sec
E1. Corta Capim Spin 14-20 reps / 2 sets / 60 sec
Conditioning/prehab
F1. Back Flip - Iso Squat X 5 reps X 3 sets / 90 sec rest
G1. The Shrimp - in a quad stretch position or with knee only touching behind you
G2. Harop Curl X 5 reps each (per leg in the shrimp) / 3 sets / 90 sec rest between exercises
Enjoy! If you are having trouble, keep working those progressions hard:
QDR Rotational Push Up
Rotations Into High/Low Bridge
Au Cortado
Role
Corta Capim
The sequences will just fall together when you will do so!
Make sure you do the prehab work - shoulders and wrists especialy, you do not want an injury to stop you from practicing.
Keep me posted of your progress through the forum,
Ido.
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:
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.
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.
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.
Workout Beginner
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Frog Stance 15-30 sec X 3-5 sets / 60 sec rest
Floreio
C1. QDR Rotational Push Ups -Beginner variation X 10-14 reps / 3 sets / 60 sec of rest
D1. Corta Capim Spin X 14 reps / 3 sets / 60 sec of rest
E1. Au Cortado X 12-16 reps / 3 sets / 60 sec of rest
Strength and conditioning
F1. Jump Into Box - Iso-Squat 8 reps X 3 sets / 90 sec rest
G1. The Shrimp (foot+knee or just knee of the back leg touching the ground)
G2. Harop Curl 5 reps (each leg in the shrimp) / 3 sets / 90 sec between exercises
Workout Intermidiate
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Air Baby Extensions 5-10 reps per side X 3-5 sets / 60 sec rest
Floreio
C1. QDR Rotational Push Ups -Beginner variation or QDR Rotational Push Ups -Advanced variation X 10-14 reps / 3 sets / 60 sec of rest
or
C1. Corta Capim Spin into QDR Rotational Push Up 10 reps / rest 60 sec / 3 sets
D1. Au Cortado into Corta Capim Spin X 10-14 reps / 3 sets / 60 sec of rest
Conditioning/prehab
E1. Jump Into Box - Iso-Squat 8 reps X 3 sets / 90 sec rest
F1. The Shrimp (foot+knee or just knee of the back leg touching the ground)
F2. Harop Curl X 5 reps each (per leg in the shrimp) / 3 sets / 90 sec rest between exercises
Workout Advanced
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Static Air Baby 10-15 sec per side X 3-5 sets / 60 sec rest
Floreio
C1. Corta Capim Spin into QDR Rotational Push Up 10 reps / rest 60 sec / 2 sets
D1. Au Cortado - Corta Capim - QDR Rotational Push Up - Role 10 reps / 3 sets / 60 sec
E1. Corta Capim Spin 14-20 reps / 2 sets / 60 sec
Conditioning/prehab
F1. Back Flip - Iso Squat X 5 reps X 3 sets / 90 sec rest
G1. The Shrimp - in a quad stretch position or with knee only touching behind you
G2. Harop Curl X 5 reps each (per leg in the shrimp) / 3 sets / 90 sec rest between exercises
Enjoy! If you are having trouble, keep working those progressions hard:
QDR Rotational Push Up
Rotations Into High/Low Bridge
Au Cortado
Role
Corta Capim
The sequences will just fall together when you will do so!
Make sure you do the prehab work - shoulders and wrists especialy, you do not want an injury to stop you from practicing.
Keep me posted of your progress through the forum,
Ido.
Monday, September 14, 2009
Longer sequence work
Today 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 flow freely on the ground, using our body and the space around us to create this physical expression. On the way we get many physical and mental benefits, not unlike other flow practices like Yoga or some forms of movement or dance.
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.
Corta Capim Rotations Into Bridge Rotations With QDR Slide Out
Start in a squat. Perform 3 Corta Capim Rotations 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 Rotation Into High Bridge With QDR Exit.
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 first Floreio Art workout.
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.
Workout Beginner
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Handstand Body Line Wall Drill X 10-20 sec X 3 sets / 45-60 sec of rest
Floreio
C1. Head Bridge To QDR Work (choose the variation you are capable of) 10-20 reps / 3 sets / 60 sec
D1. Rotations into High Bridge X 10 reps / 3 sets / 60 sec rest
or
D1. High Bridge Static Hold 30 sec
D2. Rotations Into Arch Using The Wall X 10 reps / 3 sets / 60 sec rest after D2
E1. Corta Capim Rotations X 15 reps per side / 3 sets / 60 sec
Conditioning
F1. 90-90 Iso Pull Up Hang 10-20 sec
F2. Gatherings Beginner Variations 10-15 reps
perform 5 sets resting 90 sec after F2
Prehab
G1. Scapula Mobilization Routine X 2 sets / 60 sec rest
Workout Intermidiate
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Handstand Body Line Wall Drill X 20-30 sec X 3 sets / 45-60 sec of rest
Floreio
C1. Rotation Into High Bridge to Head to QDR Exit X 10 reps / 3 sets / 60 sec
D1. Corta Capim Rotations X 30 reps per side / 3 sets / 60 sec
Conditioning
F1. 90-90 Iso Pull Up Hang or rope assisted 90-90 One Arm Iso Chin Up Hang 10-30 sec
F2. Gatherings Intermidiate Variations 10-15 reps
F3. Gatherings Beginner Variations 10-15 reps
perform 5 sets resting 90 sec after F2
Prehab
G1. Scapula Mobilization Routine X 2 sets / 60 sec rest
Workout Advanced
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Handstand Body Line Wall Drill X 35 sec
B2. Handstand Straighten Into Line X 50 sec total work
Complete 2 cycles of B1-B2, resting 60 sec between exercises
Floreio
C1. Corta Capim Rotations Into Bridge Rotation With QDR Exit 10 reps / 3 sets / 90 sec
Conditioning
F1. 90-90 One Arm Iso Chin Up Hang rope assisted or one arm only 10-20 sec
F2. Gatherings Advanced 10 reps
perform 5 sets resting 90 sec after F2
Prehab
G1. Scapula Mobilization Routine X 2 sets / 60 sec rest
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!
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, start here with the first workout today!
Questions? Forum!
Ido.
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.
Corta Capim Rotations Into Bridge Rotations With QDR Slide Out
Start in a squat. Perform 3 Corta Capim Rotations 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 Rotation Into High Bridge With QDR Exit.
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 first Floreio Art workout.
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.
Workout Beginner
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Handstand Body Line Wall Drill X 10-20 sec X 3 sets / 45-60 sec of rest
Floreio
C1. Head Bridge To QDR Work (choose the variation you are capable of) 10-20 reps / 3 sets / 60 sec
D1. Rotations into High Bridge X 10 reps / 3 sets / 60 sec rest
or
D1. High Bridge Static Hold 30 sec
D2. Rotations Into Arch Using The Wall X 10 reps / 3 sets / 60 sec rest after D2
E1. Corta Capim Rotations X 15 reps per side / 3 sets / 60 sec
Conditioning
F1. 90-90 Iso Pull Up Hang 10-20 sec
F2. Gatherings Beginner Variations 10-15 reps
perform 5 sets resting 90 sec after F2
Prehab
G1. Scapula Mobilization Routine X 2 sets / 60 sec rest
Workout Intermidiate
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Handstand Body Line Wall Drill X 20-30 sec X 3 sets / 45-60 sec of rest
Floreio
C1. Rotation Into High Bridge to Head to QDR Exit X 10 reps / 3 sets / 60 sec
D1. Corta Capim Rotations X 30 reps per side / 3 sets / 60 sec
Conditioning
F1. 90-90 Iso Pull Up Hang or rope assisted 90-90 One Arm Iso Chin Up Hang 10-30 sec
F2. Gatherings Intermidiate Variations 10-15 reps
F3. Gatherings Beginner Variations 10-15 reps
perform 5 sets resting 90 sec after F2
Prehab
G1. Scapula Mobilization Routine X 2 sets / 60 sec rest
Workout Advanced
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Handstand Body Line Wall Drill X 35 sec
B2. Handstand Straighten Into Line X 50 sec total work
Complete 2 cycles of B1-B2, resting 60 sec between exercises
Floreio
C1. Corta Capim Rotations Into Bridge Rotation With QDR Exit 10 reps / 3 sets / 90 sec
Conditioning
F1. 90-90 One Arm Iso Chin Up Hang rope assisted or one arm only 10-20 sec
F2. Gatherings Advanced 10 reps
perform 5 sets resting 90 sec after F2
Prehab
G1. Scapula Mobilization Routine X 2 sets / 60 sec rest
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!
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, start here with the first workout today!
Questions? Forum!
Ido.
Saturday, September 12, 2009
Bridge Push Ups
As you probobly figured by now, I do not believe in limiting your training to traditional, linear exercises only.
For example, I once counted over 80 types of push ups I use in my training.
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.
Today we are going to work on a very basic but the often neglected Bridge Push Ups.
I use a variety of bridge push ups, I will introduce three variations out of many today.
The Basic Bridge Push Ups
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.
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.
Repeat for reps.
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.
The One Leg Bridge Push Ups
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.
I like to use this variation especialy because it transfers so well to various Floreio movements. (I have not shared those movements yet)
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.
The One Arm Bridge Push Ups
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.
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.
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.
Workout - beginner
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Static QDR 10-30 sec per side / 3 sets / 45 sec rest
Floreio
C1. Head Bridge To QDR Work (choose the variation you are capable of) 10-20 reps / 3 sets / 60 sec
D1. High Bridge Static Hold 30 sec
D2. Rotations Into Arch Using The Wall X 10 reps
or
D1. Rotations into High Bridge X 10 reps / 3 sets / 60 sec rest
E1. Corta Capim Rotations X 20 reps per side / 3 sets / 60 sec
Conditioning
F1. The Shrimp (foot+knee or just knee of the back leg touching the ground)
F2. Swedish Bench Hanging Leg Raises
F3. Basic Bridge Push Ups
Perform 10 (5-5 per leg in the shrimp),8,6,4,2 reps with as little rest as possible of F1-F3
Rehab
G1. Wrists Routine X 2 subsequent sets / 60 sec rest
Workout - intermidiate
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Static QDR 20-30 sec per side / 3 sets / 45 sec rest
Floreio
C1. Rotation Into High Bridge to Head to QDR Exit X 10 reps / 3 sets / 60 sec
D1. Corta Capim Rotations X 30 reps per side / 3 sets / 60 sec
Conditioning
E1. The Shrimp (just knee of the back leg touching the ground)
E2. 0-90 Hanging Leg Raises
E3. One Leg Bridge Push Ups (change legs every rep)
Perform 10 (5-5 per leg in the shrimp),8,6,4,2 reps with as little rest as possible of F1-F3
Rehab
G1. Wrists Routine X 2 subsequent sets / 60 sec rest
Workout - advanced
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Static QDR 30 sec per side / 3 sets / 45 sec rest
Floreio
C1. Rotation Into High Bridge to QDR Exit X 10 reps / 3 sets / 60 sec
D1. Corta Capim Rotations X 45 sec of work per side / 3 sets / 60 sec
Conditioning
E1. The Shrimp - in a quad stretch position or with knee only touching behind you
E2. 0-90 Hanging Leg Raises or One Arm Hanging Leg Raises (change arms every rep)
E3. One Arm Bridge Push Ups (change arms every rep)
Perform 10 (5-5 per leg in the shrimp),8,6,4,2 reps with as little rest as possible of F1-F3
Rehab
G1. Wrists Routine X 2 subsequent sets / 60 sec rest
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...)
Enjoy and report on your experiences in the forum,
Ido.
For example, I once counted over 80 types of push ups I use in my training.
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.
Today we are going to work on a very basic but the often neglected Bridge Push Ups.
I use a variety of bridge push ups, I will introduce three variations out of many today.
The Basic Bridge Push Ups
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.
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.
Repeat for reps.
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.
The One Leg Bridge Push Ups
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.
I like to use this variation especialy because it transfers so well to various Floreio movements. (I have not shared those movements yet)
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.
The One Arm Bridge Push Ups
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.
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.
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.
Workout - beginner
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Static QDR 10-30 sec per side / 3 sets / 45 sec rest
Floreio
C1. Head Bridge To QDR Work (choose the variation you are capable of) 10-20 reps / 3 sets / 60 sec
D1. High Bridge Static Hold 30 sec
D2. Rotations Into Arch Using The Wall X 10 reps
or
D1. Rotations into High Bridge X 10 reps / 3 sets / 60 sec rest
E1. Corta Capim Rotations X 20 reps per side / 3 sets / 60 sec
Conditioning
F1. The Shrimp (foot+knee or just knee of the back leg touching the ground)
F2. Swedish Bench Hanging Leg Raises
F3. Basic Bridge Push Ups
Perform 10 (5-5 per leg in the shrimp),8,6,4,2 reps with as little rest as possible of F1-F3
Rehab
G1. Wrists Routine X 2 subsequent sets / 60 sec rest
Workout - intermidiate
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Static QDR 20-30 sec per side / 3 sets / 45 sec rest
Floreio
C1. Rotation Into High Bridge to Head to QDR Exit X 10 reps / 3 sets / 60 sec
D1. Corta Capim Rotations X 30 reps per side / 3 sets / 60 sec
Conditioning
E1. The Shrimp (just knee of the back leg touching the ground)
E2. 0-90 Hanging Leg Raises
E3. One Leg Bridge Push Ups (change legs every rep)
Perform 10 (5-5 per leg in the shrimp),8,6,4,2 reps with as little rest as possible of F1-F3
Rehab
G1. Wrists Routine X 2 subsequent sets / 60 sec rest
Workout - advanced
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Static QDR 30 sec per side / 3 sets / 45 sec rest
Floreio
C1. Rotation Into High Bridge to QDR Exit X 10 reps / 3 sets / 60 sec
D1. Corta Capim Rotations X 45 sec of work per side / 3 sets / 60 sec
Conditioning
E1. The Shrimp - in a quad stretch position or with knee only touching behind you
E2. 0-90 Hanging Leg Raises or One Arm Hanging Leg Raises (change arms every rep)
E3. One Arm Bridge Push Ups (change arms every rep)
Perform 10 (5-5 per leg in the shrimp),8,6,4,2 reps with as little rest as possible of F1-F3
Rehab
G1. Wrists Routine X 2 subsequent sets / 60 sec rest
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...)
Enjoy and report on your experiences in the forum,
Ido.
Thursday, September 10, 2009
New Sequence
Corta Capim Spin into QDR Rotational Push Up
This sequence of Floreio movements is comprised by two movements we have previously explored:
Corta Capim Spin
QDR Rotational Push Ups Advanced
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.
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.
The secret is the timing of the transition, and achieving a good control of both movements seperatly first.
Strength and Conditioning - Gymnast's Extended Set
Today we are going to use a training system popularized by Charles Poliquin - The Gymnast's Extended Set.
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.
You start in a wide grip pull up (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)
Rest 10 seconds.
Perform as many reps as possible using shoulder width pull ups, (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.
Rest 10 seconds.
Perform as many reps as possible using shoulder width chin ups, (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.
Rest 10 seconds.
Perform as many reps as possible using close grip chin ups, (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.
Rest 180 seconds and repeat for the desired number of sets.
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.
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.
Choose a chin/pull up variation that allows you to perform 4-6 reps.
Workout - beginner
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Handstand Body Line Wall Drill X 10-20 sec X 3 sets / 45-60 sec of rest
Floreio
C1. QDR Rotational Push Ups -Beginner variation X 10-14 reps / 3 sets / 60 sec of rest
D1. Corta Capim Spin X 14 reps / 3 sets / 60 sec of rest
Strength
E1. Chin/pull up variation for as many reps as possible, stop one rep before failure / rest 180 sec repeat for 3 sets
Prehab
F1. Shoulder ROM and Stabilization routine X 1 set
F2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
Workout - Intermidiate
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Handstand Body Line Wall Drill X 20-30 sec X 3 sets / 45-60 sec of rest
Floreio
C1. QDR Rotational Push Ups -Beginner variation or QDR Rotational Push Ups -Advanced variation X 10-14 reps / 3 sets / 60 sec of rest
D1. Corta Capim Spin X 14 reps / 3 sets / 45 sec of rest
Strength
E1. Chin/pull up variation for as many reps as possible, stop one rep before failure / rest 180 sec repeat for 3 sets
or
E1. Gymnast's Extended Set / rest 180 sec / 3 sets
Prehab
F1. Shoulder ROM and Stabilization routine X 1 set
F2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
Workout - Advanced
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Handstand Body Line Wall Drill X 30 sec
B2. Handstand Straighten Into Line X 45 sec total work
Complete 2 cycles of B1-B2, resting 60 sec between exercises
Floreio
C1. Corta Capim Spin into QDR Rotational Push Up 10 reps / rest 60 sec / 5 sets
Strength
D1. Gymnast's Extended Set / rest 180 sec / 3 sets
Prehab
E1. Shoulder ROM and Stabilization routine X 1 set
E2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
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 forum,
Ido.
This sequence of Floreio movements is comprised by two movements we have previously explored:
Corta Capim Spin
QDR Rotational Push Ups Advanced
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.
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.
The secret is the timing of the transition, and achieving a good control of both movements seperatly first.
Strength and Conditioning - Gymnast's Extended Set
Today we are going to use a training system popularized by Charles Poliquin - The Gymnast's Extended Set.
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.
You start in a wide grip pull up (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)
Rest 10 seconds.
Perform as many reps as possible using shoulder width pull ups, (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.
Rest 10 seconds.
Perform as many reps as possible using shoulder width chin ups, (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.
Rest 10 seconds.
Perform as many reps as possible using close grip chin ups, (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.
Rest 180 seconds and repeat for the desired number of sets.
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.
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.
Choose a chin/pull up variation that allows you to perform 4-6 reps.
Workout - beginner
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Handstand Body Line Wall Drill X 10-20 sec X 3 sets / 45-60 sec of rest
Floreio
C1. QDR Rotational Push Ups -Beginner variation X 10-14 reps / 3 sets / 60 sec of rest
D1. Corta Capim Spin X 14 reps / 3 sets / 60 sec of rest
Strength
E1. Chin/pull up variation for as many reps as possible, stop one rep before failure / rest 180 sec repeat for 3 sets
Prehab
F1. Shoulder ROM and Stabilization routine X 1 set
F2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
Workout - Intermidiate
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Handstand Body Line Wall Drill X 20-30 sec X 3 sets / 45-60 sec of rest
Floreio
C1. QDR Rotational Push Ups -Beginner variation or QDR Rotational Push Ups -Advanced variation X 10-14 reps / 3 sets / 60 sec of rest
D1. Corta Capim Spin X 14 reps / 3 sets / 45 sec of rest
Strength
E1. Chin/pull up variation for as many reps as possible, stop one rep before failure / rest 180 sec repeat for 3 sets
or
E1. Gymnast's Extended Set / rest 180 sec / 3 sets
Prehab
F1. Shoulder ROM and Stabilization routine X 1 set
F2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
Workout - Advanced
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Handstand Body Line Wall Drill X 30 sec
B2. Handstand Straighten Into Line X 45 sec total work
Complete 2 cycles of B1-B2, resting 60 sec between exercises
Floreio
C1. Corta Capim Spin into QDR Rotational Push Up 10 reps / rest 60 sec / 5 sets
Strength
D1. Gymnast's Extended Set / rest 180 sec / 3 sets
Prehab
E1. Shoulder ROM and Stabilization routine X 1 set
E2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
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 forum,
Ido.
Tuesday, September 08, 2009
Queda Batido
Queda (de rins) Batido
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.
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.
The intermidiate variation will use both arms at all times to control the movement.
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.
Workout - beginner
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Frog Stance 15-30 sec X 3-5 sets / 60 sec rest
Floreio work
C1. QDR Rotational Push Ups -Beginner variation X 10-14 reps / 3 sets / 60 sec of rest
D1. Rotations into High Bridge X 10 reps / 3 sets / 60 sec rest
or
D1. High Bridge hold - total time 30 sec
D2. Rotations Into Arch Using The Wall X 10 reps / perform 3 sets of d1-d2 resting 60 sec after D2 only
E1. Corta Capim Rotations X 15 reps per side / 3 sets / 60 sec
Conditioning/prehab
F1. Jump Into Box - Iso-Squat 8 reps X 3 sets / 90 sec rest
G1. The Shrimp (foot+knee or just knee of the back leg touching the ground) 5 reps per leg X 3 sets / 120 sec rest
H1. Wrist routine X 2 sets
Workout - Intermidiate
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Air Baby Extensions 5-10 reps per side X 3-5 sets / 60 sec rest
Floreio work
C1. Queda Batido - easy variation X 16-20 reps / 3 sets / 60 sec of rest
D1. Rotations into High Bridge or Rotation Into High Bridge to Head to QDR Exit X 10 reps / 3 sets / 60 sec rest
E1. Corta Capim Rotations X 20 reps per side / 3 sets / 60 sec
Conditioning/prehab
F1. Jump Into Box - Iso-Squat 8 reps X 3 sets / 90 sec rest
G1. The Shrimp (foot+knee or just knee of the back leg touching the ground) 5 reps per leg X 3 sets / 120 sec rest
H1. Wrist routine X 2 sets
Workout - Advanced
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Static Air Baby 10-15 sec per side X 3-5 sets / 60 sec rest
Floreio work
C1. Queda Batido - advanced variation X 20 reps / 3 sets / 45 sec of rest
D1. QDR Circles X 10 reps per side / 3 sets / 60 sec of rest
E1. Rotation Into High Bridge to QDR Exit X 10 reps / 3 sets / 60 sec
F1. Corta Capim Rotations X 25 reps per side / 3 sets / 60 sec
Conditioning/prehab
F1. Back Flip - Iso Squat X 5 reps X 3 sets / 90 sec rest
G1. The Shrimp - in a quad stretch position or with knee only touching behind you 5 reps per leg X 3 sets / 120 sec rest
H1. Wrist routine X 2 sets
Enjoy the flow!
Discussion? Forum!
Ido.
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.
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.
The intermidiate variation will use both arms at all times to control the movement.
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.
Workout - beginner
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Frog Stance 15-30 sec X 3-5 sets / 60 sec rest
Floreio work
C1. QDR Rotational Push Ups -Beginner variation X 10-14 reps / 3 sets / 60 sec of rest
D1. Rotations into High Bridge X 10 reps / 3 sets / 60 sec rest
or
D1. High Bridge hold - total time 30 sec
D2. Rotations Into Arch Using The Wall X 10 reps / perform 3 sets of d1-d2 resting 60 sec after D2 only
E1. Corta Capim Rotations X 15 reps per side / 3 sets / 60 sec
Conditioning/prehab
F1. Jump Into Box - Iso-Squat 8 reps X 3 sets / 90 sec rest
G1. The Shrimp (foot+knee or just knee of the back leg touching the ground) 5 reps per leg X 3 sets / 120 sec rest
H1. Wrist routine X 2 sets
Workout - Intermidiate
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Air Baby Extensions 5-10 reps per side X 3-5 sets / 60 sec rest
Floreio work
C1. Queda Batido - easy variation X 16-20 reps / 3 sets / 60 sec of rest
D1. Rotations into High Bridge or Rotation Into High Bridge to Head to QDR Exit X 10 reps / 3 sets / 60 sec rest
E1. Corta Capim Rotations X 20 reps per side / 3 sets / 60 sec
Conditioning/prehab
F1. Jump Into Box - Iso-Squat 8 reps X 3 sets / 90 sec rest
G1. The Shrimp (foot+knee or just knee of the back leg touching the ground) 5 reps per leg X 3 sets / 120 sec rest
H1. Wrist routine X 2 sets
Workout - Advanced
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Static Air Baby 10-15 sec per side X 3-5 sets / 60 sec rest
Floreio work
C1. Queda Batido - advanced variation X 20 reps / 3 sets / 45 sec of rest
D1. QDR Circles X 10 reps per side / 3 sets / 60 sec of rest
E1. Rotation Into High Bridge to QDR Exit X 10 reps / 3 sets / 60 sec
F1. Corta Capim Rotations X 25 reps per side / 3 sets / 60 sec
Conditioning/prehab
F1. Back Flip - Iso Squat X 5 reps X 3 sets / 90 sec rest
G1. The Shrimp - in a quad stretch position or with knee only touching behind you 5 reps per leg X 3 sets / 120 sec rest
H1. Wrist routine X 2 sets
Enjoy the flow!
Discussion? Forum!
Ido.
Sunday, September 06, 2009
Back to buisness
Hey, people.
I'm back home and ready to post some new material.
Today I am going to share some Swedish Bars (Stall Bars) work I am using.
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.
The Swedish Bars Front Support
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...
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.
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)
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.
The Swedish Bars Back Support
The back support is a harder exercise than the front one.
Step on the lower bars of the swedish ladder with your back to the bars.
Grab the bars at about waist high with a supinated (thumbs out) grip.
Make sure you 'hollow' your upper back a bit by rounding the shoulder forward and putting a small curvature into your upper back.
Extend one leg down, contract your butt and abs, push down with your shoulders and join the other leg to complete the position.
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.
Both support positions can be performed with some help from a partner - 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.
Especialy helpful is the front support to the front lever position, as well as the back support and the maltese/planche positions.
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.
Workout - beginner
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Handstand Body Line Wall Drill X 10-20 sec X 3 sets / 45-60 sec of rest
Floreio
C1. CSF X 75 sec / 5 sets / 90 sec rest (Add any skills you have aquired that can combine into the CFS)
Conditioning
D1. Swedish Bars Front Support (partner help) 10 sec
D2. Swedish Bars Back Support (partner help) 10 sec
Repeat D1, D2 for a total of 5 sets, resting 45-90 sec between exercises
Prehab
E1. Shoulder ROM and Stabilization routine X 1 set
E2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
F1. Elastic Band Dislocations (from Scapula mobilization routine) for an extra 2 sets of 20 reps / rest 60 sec, keep it low intensity and dont push it too far
Workout of the day - Intermidiate
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Handstand Body Line Wall Drill X 20-30 sec X 3 sets / 45-60 sec of rest
Floreio
C1. CSF X 75 sec / 5 sets / 90 sec rest (Add any skills you have aquired that can combine into the CFS)
Conditioning
D1. Swedish Bars Front Support (slight partner help) 10-20 sec
D2. Swedish Bars Back Support (slight partner help) 10-20 sec
Repeat D1, D2 for a total of 5 sets, resting 45-90 sec between exercises
Prehab
E1. Shoulder ROM and Stabilization routine X 1 set
E2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
F1. Elastic Band Dislocations (from Scapula mobilization routine) for an extra 2 sets of 20 reps / rest 60 sec, keep it low intensity and dont push it too far
Workout of the day - Advanced
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Handstand Body Line Wall Drill X 35 sec
B2. Handstand Straighten Into Line X 50 sec total work
Complete 2 cycles of B1-B2, resting 60 sec between exercises
Floreio
C1. CSF X 75 sec / 5 sets / 90 sec rest (Add any skills you have aquired that can combine into the CFS)
Conditioning
D1. Swedish Bars Front Support 10-30 sec
D2. Swedish Bars Back Support 10-30 sec
Repeat D1, D2 for a total of 5 sets, resting 45-90 sec between exercises
Prehab
E1. Shoulder ROM and Stabilization routine X 1 set
E2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
F1. Elastic Band Dislocations (from Scapula mobilization routine) for an extra 2 sets of 20 reps / rest 60 sec, keep it low intensity and dont push it too far
Good to be back! Later this week - the launch of the new FloreioArt.com website! Stay tuned.
Join us at the forum for discussion - www.forum.idoportal.com
See you soon,
Ido.
I'm back home and ready to post some new material.
Today I am going to share some Swedish Bars (Stall Bars) work I am using.
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.
The Swedish Bars Front Support
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...
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.
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)
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.
The Swedish Bars Back Support
The back support is a harder exercise than the front one.
Step on the lower bars of the swedish ladder with your back to the bars.
Grab the bars at about waist high with a supinated (thumbs out) grip.
Make sure you 'hollow' your upper back a bit by rounding the shoulder forward and putting a small curvature into your upper back.
Extend one leg down, contract your butt and abs, push down with your shoulders and join the other leg to complete the position.
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.
Both support positions can be performed with some help from a partner - 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.
Especialy helpful is the front support to the front lever position, as well as the back support and the maltese/planche positions.
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.
Workout - beginner
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Handstand Body Line Wall Drill X 10-20 sec X 3 sets / 45-60 sec of rest
Floreio
C1. CSF X 75 sec / 5 sets / 90 sec rest (Add any skills you have aquired that can combine into the CFS)
Conditioning
D1. Swedish Bars Front Support (partner help) 10 sec
D2. Swedish Bars Back Support (partner help) 10 sec
Repeat D1, D2 for a total of 5 sets, resting 45-90 sec between exercises
Prehab
E1. Shoulder ROM and Stabilization routine X 1 set
E2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
F1. Elastic Band Dislocations (from Scapula mobilization routine) for an extra 2 sets of 20 reps / rest 60 sec, keep it low intensity and dont push it too far
Workout of the day - Intermidiate
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Handstand Body Line Wall Drill X 20-30 sec X 3 sets / 45-60 sec of rest
Floreio
C1. CSF X 75 sec / 5 sets / 90 sec rest (Add any skills you have aquired that can combine into the CFS)
Conditioning
D1. Swedish Bars Front Support (slight partner help) 10-20 sec
D2. Swedish Bars Back Support (slight partner help) 10-20 sec
Repeat D1, D2 for a total of 5 sets, resting 45-90 sec between exercises
Prehab
E1. Shoulder ROM and Stabilization routine X 1 set
E2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
F1. Elastic Band Dislocations (from Scapula mobilization routine) for an extra 2 sets of 20 reps / rest 60 sec, keep it low intensity and dont push it too far
Workout of the day - Advanced
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Handstand Body Line Wall Drill X 35 sec
B2. Handstand Straighten Into Line X 50 sec total work
Complete 2 cycles of B1-B2, resting 60 sec between exercises
Floreio
C1. CSF X 75 sec / 5 sets / 90 sec rest (Add any skills you have aquired that can combine into the CFS)
Conditioning
D1. Swedish Bars Front Support 10-30 sec
D2. Swedish Bars Back Support 10-30 sec
Repeat D1, D2 for a total of 5 sets, resting 45-90 sec between exercises
Prehab
E1. Shoulder ROM and Stabilization routine X 1 set
E2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
F1. Elastic Band Dislocations (from Scapula mobilization routine) for an extra 2 sets of 20 reps / rest 60 sec, keep it low intensity and dont push it too far
Good to be back! Later this week - the launch of the new FloreioArt.com website! Stay tuned.
Join us at the forum for discussion - www.forum.idoportal.com
See you soon,
Ido.
Sunday, August 23, 2009
Reverse Corta Capim and HLR
Reverse Corta Capim Rotations
It is exactly as it sounds - a Corta Capim Rotations only performed in reverse. It is a more challanging variation of the Corta Capim.
The same details as the normal version still go here:
1. The rotating foot will slide on the floor on it heel first, then the side of the foot, (knife of the foot) then the top of the foot, the inside of it and finaly back to the heel.
2. Completely extand the leg at all times during the rotation. You want to create the biggest circle possible with the rotation, there is a special tendency to shorten the arc in the back - making it easier but not complete. Dont fall into this trap.
Perfect practice makes perfect. Take it slow and work the details.
Hanging Leg Raises
This is an essential part of my training for abdomen and hip flexors strength.
The hanging leg raise should be achieved by... anyone. In my opinion it is a very natural and useful pattern of movement - pulling your legs up while hanging. Before tackling more advanced hanging feats like the Front Lever, I like to see people first perfecting this skill.
The HLR has an active flexibility component to it, making it an even more complete package than other traditional abdominal exercises.
The most basic progression I take novices through is the Swedish Bench HLR.
Installing the Swedish Bench in the proper height allows for fine tunning of the exercise intensity until the full vertical variation is possible. Keep increasing the height of the bench anchor point with time. A rep counts as a rep only when you touch the bench with your feet.
Once vertical HLRs are possible, one possibility is to concentrate on the upper half of the movement - performing 0-90 Degrees Hanging Leg Raises, starting in a hanging L-sit and going up to the bar and back.
Another challanging variation that includes an upper back component to it, along with an advanced core challangeis the One Arm Hanging Leg Raises. Very simple - hang from a pull up bar with one arm only. Lift your feet to the bar and back and repeat for reps.
Simple but not easy. If you are able to perform HLRs but not the one arm version, I suggest you concentrate on increasing the number of reps, until 5 is achieved, then add a static pause at the top, until 5 sec is possible in all 5 reps, then add weight. In addition, start to play with one arm hangs from the pull up bar - up to sets of 30-45 sec. This combination will allow you eventualy to progress to the one arm version.
Workout of the day - Beginners
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Handstand Body Line Wall Drill X 10-20 sec X 3 sets / 45-60 sec of rest
Floreio
C1. CSF X 75 sec / 5 sets / 90 sec rest (Add any skills you have aquired that can combine into the CFS)
Conditioning
D1. High Bridge Static Hold 30,25,20 sec
D2. Gatherings Beginner Variations X 12,10,8 reps
D3. Swedish Bench Hanging Leg Raises X 12,10,8 reps
Rest 45 sec between D1, D2 and D3 and complete 3 sets with the reps/time mentioned above
Prehab
E1. Shoulder ROM and Stabilization routine X 1 set
E2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
F1. Elastic Band Dislocations (from Scapula mobilization routine) for an extra 2 sets of 20 reps / rest 60 sec, keep it low intensity and dont push it too far
Workout of the day - Intermidiate
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Handstand Body Line Wall Drill X 20-30 sec X 3 sets / 45-60 sec of rest
Floreio
C1. CSF X 75 sec / 5 sets / 90 sec rest (Add any skills you have aquired that can combine into the CFS)
Conditioning
D1. 0-90 Hanging Leg Raises X 5 reps / 3 sets /120 sec rest
E1. Rotations into High Bridge X 12,10,8 reps
E2. Gatherings Intermidiate Variations X 12,10,8 reps
Rest 45 sec between E1 and E2 and complete 3 sets with the reps/time mentioned above
Prehab
E1. Shoulder ROM and Stabilization routine X 1 set
E2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
F1. Elastic Band Dislocations (from Scapula mobilization routine) for an extra 2 sets of 20 reps / rest 60 sec, keep it low intensity and dont push it too far
Workout of the day - Advanced
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Handstand Body Line Wall Drill X 35 sec
B2. Handstand Straighten Into Line X 50 sec total work
Complete 2 cycles of B1-B2, resting 60 sec between exercises
Floreio
C1. CSF X 75 sec / 5 sets / 90 sec rest (Add any skills you have aquired that can combine into the CFS)
Conditioning
D1. One Arm Hanging Leg Raises X 5 reps per arm / 3 sets /120 sec rest
E1. Rotations into High Bridge X 12,10,8 reps
E2. Gatherings Advanced X 12,10,8 reps
Rest 45 sec between E1 and E2 and complete 3 sets with the reps/time mentioned above
Prehab
E1. Shoulder ROM and Stabilization routine X 1 set
E2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
F1. Elastic Band Dislocations (from Scapula mobilization routine) for an extra 2 sets of 20 reps / rest 60 sec, keep it low intensity and dont push it too far
Important Notice:
I will be away for the week, traveling abroad to Russia, posts may be small, or none at all, depending on internet access and free time. I will be back in Sept 1st, please keep practicing and working on the skills.
The good news is when I will be back it will be time to launch our new website. I do hope it will make things easier for everyone, and that the great community that we have gathering around this kind of challanging but rewarding work on our bodies will grow even further. Spread the word, let me know if you need my help through the forum...
Ido.
It is exactly as it sounds - a Corta Capim Rotations only performed in reverse. It is a more challanging variation of the Corta Capim.
The same details as the normal version still go here:
1. The rotating foot will slide on the floor on it heel first, then the side of the foot, (knife of the foot) then the top of the foot, the inside of it and finaly back to the heel.
2. Completely extand the leg at all times during the rotation. You want to create the biggest circle possible with the rotation, there is a special tendency to shorten the arc in the back - making it easier but not complete. Dont fall into this trap.
Perfect practice makes perfect. Take it slow and work the details.
Hanging Leg Raises
This is an essential part of my training for abdomen and hip flexors strength.
The hanging leg raise should be achieved by... anyone. In my opinion it is a very natural and useful pattern of movement - pulling your legs up while hanging. Before tackling more advanced hanging feats like the Front Lever, I like to see people first perfecting this skill.
The HLR has an active flexibility component to it, making it an even more complete package than other traditional abdominal exercises.
The most basic progression I take novices through is the Swedish Bench HLR.
Installing the Swedish Bench in the proper height allows for fine tunning of the exercise intensity until the full vertical variation is possible. Keep increasing the height of the bench anchor point with time. A rep counts as a rep only when you touch the bench with your feet.
Once vertical HLRs are possible, one possibility is to concentrate on the upper half of the movement - performing 0-90 Degrees Hanging Leg Raises, starting in a hanging L-sit and going up to the bar and back.
Another challanging variation that includes an upper back component to it, along with an advanced core challangeis the One Arm Hanging Leg Raises. Very simple - hang from a pull up bar with one arm only. Lift your feet to the bar and back and repeat for reps.
Simple but not easy. If you are able to perform HLRs but not the one arm version, I suggest you concentrate on increasing the number of reps, until 5 is achieved, then add a static pause at the top, until 5 sec is possible in all 5 reps, then add weight. In addition, start to play with one arm hangs from the pull up bar - up to sets of 30-45 sec. This combination will allow you eventualy to progress to the one arm version.
Workout of the day - Beginners
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Handstand Body Line Wall Drill X 10-20 sec X 3 sets / 45-60 sec of rest
Floreio
C1. CSF X 75 sec / 5 sets / 90 sec rest (Add any skills you have aquired that can combine into the CFS)
Conditioning
D1. High Bridge Static Hold 30,25,20 sec
D2. Gatherings Beginner Variations X 12,10,8 reps
D3. Swedish Bench Hanging Leg Raises X 12,10,8 reps
Rest 45 sec between D1, D2 and D3 and complete 3 sets with the reps/time mentioned above
Prehab
E1. Shoulder ROM and Stabilization routine X 1 set
E2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
F1. Elastic Band Dislocations (from Scapula mobilization routine) for an extra 2 sets of 20 reps / rest 60 sec, keep it low intensity and dont push it too far
Workout of the day - Intermidiate
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Handstand Body Line Wall Drill X 20-30 sec X 3 sets / 45-60 sec of rest
Floreio
C1. CSF X 75 sec / 5 sets / 90 sec rest (Add any skills you have aquired that can combine into the CFS)
Conditioning
D1. 0-90 Hanging Leg Raises X 5 reps / 3 sets /120 sec rest
E1. Rotations into High Bridge X 12,10,8 reps
E2. Gatherings Intermidiate Variations X 12,10,8 reps
Rest 45 sec between E1 and E2 and complete 3 sets with the reps/time mentioned above
Prehab
E1. Shoulder ROM and Stabilization routine X 1 set
E2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
F1. Elastic Band Dislocations (from Scapula mobilization routine) for an extra 2 sets of 20 reps / rest 60 sec, keep it low intensity and dont push it too far
Workout of the day - Advanced
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Handstand Body Line Wall Drill X 35 sec
B2. Handstand Straighten Into Line X 50 sec total work
Complete 2 cycles of B1-B2, resting 60 sec between exercises
Floreio
C1. CSF X 75 sec / 5 sets / 90 sec rest (Add any skills you have aquired that can combine into the CFS)
Conditioning
D1. One Arm Hanging Leg Raises X 5 reps per arm / 3 sets /120 sec rest
E1. Rotations into High Bridge X 12,10,8 reps
E2. Gatherings Advanced X 12,10,8 reps
Rest 45 sec between E1 and E2 and complete 3 sets with the reps/time mentioned above
Prehab
E1. Shoulder ROM and Stabilization routine X 1 set
E2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
F1. Elastic Band Dislocations (from Scapula mobilization routine) for an extra 2 sets of 20 reps / rest 60 sec, keep it low intensity and dont push it too far
Important Notice:
I will be away for the week, traveling abroad to Russia, posts may be small, or none at all, depending on internet access and free time. I will be back in Sept 1st, please keep practicing and working on the skills.
The good news is when I will be back it will be time to launch our new website. I do hope it will make things easier for everyone, and that the great community that we have gathering around this kind of challanging but rewarding work on our bodies will grow even further. Spread the word, let me know if you need my help through the forum...
Ido.
Friday, August 21, 2009
Pulling and Air Babies
Today we will plunge into the world of pulling strength and learn a new static position, adding to our Equilibre/handbalancing vocabulary.
90-90 Iso Pull Up Hang
This is a very good static position to concentrate on, (along with other pulling static positions that will be introduced in the future) that combines upper arm, back, hip flexor and core challanges.
Basicly, hanging from a high bar, in a supinated (chin up) or pronated (pull up) grip, bend the elbows in a 90 degrees angle, and lift your knees or full extended legs in a 90 degree angle to your body. Hold the position for the required amount of time and come down.
90-90 One Arm Iso Chin Up Hang
This is a more advanced version - using only one arm to hold in position. A special attention should be given to stop the rotation of the body inwards - hold the position facing the front and using a chin up supinated grip.
To work towards this skill, use a short rope hanging from the pull up bar - and hold it with the free hand to assist you. The lower you grab, the less help you get.
Frog Stance
This is a basic static Equilibre position used before more advanced variations can be achieved. It will help both your handstand practice (in conjunction with the other handstand exercises I have shared before) and the developement of other static position such as the QDR, Air Baby, etc..
Start in a low squat, place your hands a bit more than shoulder width apart, fingers pointing forward on the ground. Put your knees on top of your elbow-triceps and lean forward, without taking the head too low towards the ground. Extending the elbow angle will require a bit more strength but will allow a higher position to be held. Make sure you pull your heels towards your butt and breath shallowly without disturbing the musclulature involved in the balance. Hold for time and come back to Squat.
Air Baby Extensions
This is a developmental exercise, for someone who has achieved a strong Frog Stance and wants to advance into the Air Baby position.
Start in a similar position to the frog stance, but with one hand rotated out in a 90 degree angle and the other a bit more forward.
Lift into the position, and after shifting the weight to the rotated hand side, straighten the opposite leg back and forth, slowly and while maintaining balance.
In order to do so, you will have to shift the weight a bit to the active side, and this will start you on your way to build control and strength in the side position - essential for the future Air Baby position.
A harder variation also demonstrated in the clip is to straighten the leg back and rotate the pelvis sideways at the same time - putting more weight on the active side and comming one step closer to the one arm Air Baby.
Repeat for reps, come down, and perform on the opposite side.
Static Air Baby
This exercise is for someone already comfortable with the advanced variation of the Air Baby Extensions.
The easiest position is the Air Baby with two hand support on the ground. Start in the Air Baby extension exercise and reach the fully extended position - leg both back and rotated out. Hold for time, repeat on the other side.
A more advanced variations will include lifting into the fingertips and eventualy two or one fingers of the free hand. Basicly keep rotating out the pelvis and extending back with the leg, while straightening the elbow angle and maintaining strong core tension. Also, push into the ground with your active hand and extend the shoulder out, widening the scapulas.
If all of those cues will be covered, the free hand will be under less tension - allowing you to rise to your finger tips and aproaching the full one arm Air Baby.
The full one arm position will become possible after one can hold a consistent 10-15 sec One Arm plus two fingers assistance position sets.
Work it with patience, it will come, but only to those with enough work ethic, patience and will power.
Workout - Beginner
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Frog Stance 15-30 sec X 3-5 sets / 60 sec rest
Floreio work
C1. QDR Rotational Push Ups -Beginner variation X 10-14 reps / 3 sets / 60 sec of rest
D1. Rotations into High Bridge X 10 reps / 3 sets / 60 sec rest
or
D1. High Bridge hold - total time 30 sec
D2. Rotations Into Arch Using The Wall X 10 reps / perform 3 sets of d1-d2 resting 60 sec after D2 only
E1. Corta Capim Rotations X 15 reps per side / 3 sets / 60 sec
Strength
F1. 90-90 Iso Pull Up Hang 10-20 sec / 5 sets / 60-90 sec rest
Prehab
G1. Wrists Routine X 3 subsequent sets
Workout - Intermidiate
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Air Baby Extensions 5-10 reps per side X 3-5 sets / 60 sec rest
Floreio work
C1. QDR Rotational Push Ups -Beginner variation or QDR Rotational Push Ups -Advanced variation X 10-14 reps / 3 sets / 60 sec of rest
D1. Rotations into High Bridge or Rotation Into High Bridge to Head to QDR Exit X 10 reps / 3 sets / 60 sec rest
E1. Corta Capim Rotations X 20 reps per side / 3 sets / 60 sec
Strength
F1. 90-90 Iso Pull Up Hang or rope assisted 90-90 One Arm Iso Chin Up Hang 10-30 sec / 5 sets / 60-90 sec rest
Prehab
G1. Wrists Routine X 3 subsequent sets
Workout - Advanced
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Static Air Baby 10-15 sec per side X 3-5 sets / 60 sec rest
Floreio work
C1. QDR Circles X 10 reps per side / 3 sets / 60 sec of rest
D1. Rotation Into High Bridge to QDR Exit X 10 reps / 3 sets / 60 sec
E1. Corta Capim Rotations X 25 reps per side / 3 sets / 60 sec
Strength
F1. 90-90 One Arm Iso Chin Up Hang 5-15 sec per side, resting 10 sec in between sides / 5 sets / 60-90 sec rest
Prehab
G1. Wrists Routine X 3 subsequent sets
Interesting posts on the forum
The Gaga movement modality - an intersting tool for anyone who moves (still...)
Circus School documentry - watch how the kid equilbirist phenomenon trains
Physical culture from around the world
Ido's number one health tip - clean up your act!
Closed System Flow - post your clip and get a gift - glimpse clip of future Floreio Art movements
Quality of movement thread. Keeps growing. Add your favorite clip!
Dynamic balance - amazing robot video
Fear management for acrobatics - a future release
Improvisation as the highest form of physical expression
Enjoy,
Ido.
90-90 Iso Pull Up Hang
This is a very good static position to concentrate on, (along with other pulling static positions that will be introduced in the future) that combines upper arm, back, hip flexor and core challanges.
Basicly, hanging from a high bar, in a supinated (chin up) or pronated (pull up) grip, bend the elbows in a 90 degrees angle, and lift your knees or full extended legs in a 90 degree angle to your body. Hold the position for the required amount of time and come down.
90-90 One Arm Iso Chin Up Hang
This is a more advanced version - using only one arm to hold in position. A special attention should be given to stop the rotation of the body inwards - hold the position facing the front and using a chin up supinated grip.
To work towards this skill, use a short rope hanging from the pull up bar - and hold it with the free hand to assist you. The lower you grab, the less help you get.
Frog Stance
This is a basic static Equilibre position used before more advanced variations can be achieved. It will help both your handstand practice (in conjunction with the other handstand exercises I have shared before) and the developement of other static position such as the QDR, Air Baby, etc..
Start in a low squat, place your hands a bit more than shoulder width apart, fingers pointing forward on the ground. Put your knees on top of your elbow-triceps and lean forward, without taking the head too low towards the ground. Extending the elbow angle will require a bit more strength but will allow a higher position to be held. Make sure you pull your heels towards your butt and breath shallowly without disturbing the musclulature involved in the balance. Hold for time and come back to Squat.
Air Baby Extensions
This is a developmental exercise, for someone who has achieved a strong Frog Stance and wants to advance into the Air Baby position.
Start in a similar position to the frog stance, but with one hand rotated out in a 90 degree angle and the other a bit more forward.
Lift into the position, and after shifting the weight to the rotated hand side, straighten the opposite leg back and forth, slowly and while maintaining balance.
In order to do so, you will have to shift the weight a bit to the active side, and this will start you on your way to build control and strength in the side position - essential for the future Air Baby position.
A harder variation also demonstrated in the clip is to straighten the leg back and rotate the pelvis sideways at the same time - putting more weight on the active side and comming one step closer to the one arm Air Baby.
Repeat for reps, come down, and perform on the opposite side.
Static Air Baby
This exercise is for someone already comfortable with the advanced variation of the Air Baby Extensions.
The easiest position is the Air Baby with two hand support on the ground. Start in the Air Baby extension exercise and reach the fully extended position - leg both back and rotated out. Hold for time, repeat on the other side.
A more advanced variations will include lifting into the fingertips and eventualy two or one fingers of the free hand. Basicly keep rotating out the pelvis and extending back with the leg, while straightening the elbow angle and maintaining strong core tension. Also, push into the ground with your active hand and extend the shoulder out, widening the scapulas.
If all of those cues will be covered, the free hand will be under less tension - allowing you to rise to your finger tips and aproaching the full one arm Air Baby.
The full one arm position will become possible after one can hold a consistent 10-15 sec One Arm plus two fingers assistance position sets.
Work it with patience, it will come, but only to those with enough work ethic, patience and will power.
Workout - Beginner
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Frog Stance 15-30 sec X 3-5 sets / 60 sec rest
Floreio work
C1. QDR Rotational Push Ups -Beginner variation X 10-14 reps / 3 sets / 60 sec of rest
D1. Rotations into High Bridge X 10 reps / 3 sets / 60 sec rest
or
D1. High Bridge hold - total time 30 sec
D2. Rotations Into Arch Using The Wall X 10 reps / perform 3 sets of d1-d2 resting 60 sec after D2 only
E1. Corta Capim Rotations X 15 reps per side / 3 sets / 60 sec
Strength
F1. 90-90 Iso Pull Up Hang 10-20 sec / 5 sets / 60-90 sec rest
Prehab
G1. Wrists Routine X 3 subsequent sets
Workout - Intermidiate
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Air Baby Extensions 5-10 reps per side X 3-5 sets / 60 sec rest
Floreio work
C1. QDR Rotational Push Ups -Beginner variation or QDR Rotational Push Ups -Advanced variation X 10-14 reps / 3 sets / 60 sec of rest
D1. Rotations into High Bridge or Rotation Into High Bridge to Head to QDR Exit X 10 reps / 3 sets / 60 sec rest
E1. Corta Capim Rotations X 20 reps per side / 3 sets / 60 sec
Strength
F1. 90-90 Iso Pull Up Hang or rope assisted 90-90 One Arm Iso Chin Up Hang 10-30 sec / 5 sets / 60-90 sec rest
Prehab
G1. Wrists Routine X 3 subsequent sets
Workout - Advanced
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Static Air Baby 10-15 sec per side X 3-5 sets / 60 sec rest
Floreio work
C1. QDR Circles X 10 reps per side / 3 sets / 60 sec of rest
D1. Rotation Into High Bridge to QDR Exit X 10 reps / 3 sets / 60 sec
E1. Corta Capim Rotations X 25 reps per side / 3 sets / 60 sec
Strength
F1. 90-90 One Arm Iso Chin Up Hang 5-15 sec per side, resting 10 sec in between sides / 5 sets / 60-90 sec rest
Prehab
G1. Wrists Routine X 3 subsequent sets
Interesting posts on the forum
The Gaga movement modality - an intersting tool for anyone who moves (still...)
Circus School documentry - watch how the kid equilbirist phenomenon trains
Physical culture from around the world
Ido's number one health tip - clean up your act!
Closed System Flow - post your clip and get a gift - glimpse clip of future Floreio Art movements
Quality of movement thread. Keeps growing. Add your favorite clip!
Dynamic balance - amazing robot video
Fear management for acrobatics - a future release
Improvisation as the highest form of physical expression
Enjoy,
Ido.
Tuesday, August 18, 2009
Another workout
Today's workout:
Beginners
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Handstand Body Line Wall Drill X 10-20 sec X 3 sets / 45-60 sec of rest
Floreio
C1. QDR Rotational Push Ups -Beginner variation X 10-14 reps / 3 sets / 60 sec of rest
D1. Rotations into High Bridge X 10 reps / 3 sets / 60 sec rest
or
D1. High Bridge hold - total time 30 sec
D2. Rotations Into Arch Using The Wall X 10 reps / perform 3 sets of d1-d2 resting 60 sec after D2 only
E1. Corta Capim Spin X 14 reps / 3 sets / 60 sec of rest
Conditioning
F1. NDA Lateral Push Ups side to side X 20/18/16 reps
Rest 60 seconds between sets
Prehab
F1. Shoulder ROM and Stabilization routine X 1 set
F2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
Intermidiates
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Handstand Body Line Wall Drill X 20-30 sec X 3 sets / 45-60 sec of rest
Floreio
C1. QDR Rotational Push Ups -Beginner variation or QDR Rotational Push Ups -Advanced variation X 10-14 reps / 3 sets / 60 sec of rest
D1. Rotations into High Bridge or Rotation Into High Bridge to Head to QDR Exit X 10 reps / 3 sets / 60 sec rest
E1. Corta Capim Spin X 14 reps / 3 sets / 45 sec of rest
Conditioning
F1. NDA Lateral Push Ups side to side X 20 reps
Perform 3 sets resting 45 seconds between sets
Prehab
F1. Shoulder ROM and Stabilization routine X 1 set
F2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
Advanced
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Handstand Body Line Wall Drill X 30 sec
B2. Handstand Straighten Into Line X 45 sec total work
Complete 2 cycles of B1-B2, resting 60 sec between exercises
Floreio
C1. QDR Circles X 10 reps per side / 3 sets / 60 sec of rest
D1. Rotation Into High Bridge to QDR Exit X 10 reps / 3 sets / 60 sec
E1. Corta Capim Spin X 14 reps / 3 sets / 45 sec of rest
Conditioning
F1. D1. NDA Lateral One Arm Push Ups side to side X 10/8/6/4/2 reps
Rest 60/45/30/15 seconds between sets
Prehab
F1. Shoulder ROM and Stabilization routine X 1 set
F2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
Interesting posts on the forum
The Gaga movement modality - an intersting tool for anyone who moves (still...)
Circus School documentry - watch how the kid equilbirist phenomenon trains
Physical culture from around the world
Ido's number one health tip - clean up your act!
Closed System Flow - post your clip and get a gift - glimpse clip of future Floreio Art movements
Quality of movement thread. Keeps growing. Add your favorite clip!
Dynamic balance - amazing robot video
Fear management for acrobatics - a future release
Improvisation as the highest form of physical expression
Enjoy,
Ido.
Beginners
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Handstand Body Line Wall Drill X 10-20 sec X 3 sets / 45-60 sec of rest
Floreio
C1. QDR Rotational Push Ups -Beginner variation X 10-14 reps / 3 sets / 60 sec of rest
D1. Rotations into High Bridge X 10 reps / 3 sets / 60 sec rest
or
D1. High Bridge hold - total time 30 sec
D2. Rotations Into Arch Using The Wall X 10 reps / perform 3 sets of d1-d2 resting 60 sec after D2 only
E1. Corta Capim Spin X 14 reps / 3 sets / 60 sec of rest
Conditioning
F1. NDA Lateral Push Ups side to side X 20/18/16 reps
Rest 60 seconds between sets
Prehab
F1. Shoulder ROM and Stabilization routine X 1 set
F2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
Intermidiates
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Handstand Body Line Wall Drill X 20-30 sec X 3 sets / 45-60 sec of rest
Floreio
C1. QDR Rotational Push Ups -Beginner variation or QDR Rotational Push Ups -Advanced variation X 10-14 reps / 3 sets / 60 sec of rest
D1. Rotations into High Bridge or Rotation Into High Bridge to Head to QDR Exit X 10 reps / 3 sets / 60 sec rest
E1. Corta Capim Spin X 14 reps / 3 sets / 45 sec of rest
Conditioning
F1. NDA Lateral Push Ups side to side X 20 reps
Perform 3 sets resting 45 seconds between sets
Prehab
F1. Shoulder ROM and Stabilization routine X 1 set
F2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
Advanced
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Handstand Body Line Wall Drill X 30 sec
B2. Handstand Straighten Into Line X 45 sec total work
Complete 2 cycles of B1-B2, resting 60 sec between exercises
Floreio
C1. QDR Circles X 10 reps per side / 3 sets / 60 sec of rest
D1. Rotation Into High Bridge to QDR Exit X 10 reps / 3 sets / 60 sec
E1. Corta Capim Spin X 14 reps / 3 sets / 45 sec of rest
Conditioning
F1. D1. NDA Lateral One Arm Push Ups side to side X 10/8/6/4/2 reps
Rest 60/45/30/15 seconds between sets
Prehab
F1. Shoulder ROM and Stabilization routine X 1 set
F2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest
Interesting posts on the forum
The Gaga movement modality - an intersting tool for anyone who moves (still...)
Circus School documentry - watch how the kid equilbirist phenomenon trains
Physical culture from around the world
Ido's number one health tip - clean up your act!
Closed System Flow - post your clip and get a gift - glimpse clip of future Floreio Art movements
Quality of movement thread. Keeps growing. Add your favorite clip!
Dynamic balance - amazing robot video
Fear management for acrobatics - a future release
Improvisation as the highest form of physical expression
Enjoy,
Ido.
Saturday, August 15, 2009
Fusion movements
Fusion movements are complex movements that are constructed by two basic movements that serve as building blocks of the new creation. The difference between fusion movements and movement sequences is that the movements in the fusion are 'blended' together in a seamless manner, without any use of the transition movement used in the sequence, (the squat in our CSF, so far...) while basicly creating a new movement - it does not longer look like a sequence of two movements that have a start and an end to each of them.
Rotation Into Bridge With QDR Exit
This is a very beautiful fusion movement, that may take a while to develop. Stay focused, make sure your wrists are warmed up and do extra wrist prehab at the end of your sessions.
A strong and stable Static QDR together with the QDR Rotational Push Ups are essential here. Go back to them and practice them often. If you do not have the control to do these, choose the beginner workout and perfect those movements first.
First one should learn the Head Bridge To QDR Push Ups.
Lay on your back. Lift into a back bridge and slide your head back, leaning on it. This will allow you to 'free' one of your arms. Lift it and bring it as far back and to the side as you can - towards your waist, placing the palm in such a way the elbow is pointing up waiting for the body to descend from above into QDR. Move your waist from above (dont collapse) and place the waist on top of the elbow in a QDR position. Make sure the elbow is firm and the wrist, lower arm and upper arm are active and resisting.
Push back up, place your head on the floor and support some weight with it. Free your QDR supporting hand and bring it back to neutral bridge position. Start over on the other side and repeat for reps.
This movement will allow you to 'oil' the lowering down process from the bridge into the QDR. Practice it until it is easy and flowing. Do not neglect this stage, it is essential for futher development.
The next stage is the Head Bridge Lower To QDR And Leg Swings.
In this stage, while lowering down from the head bridge into the QDR we will be using a cross step, from behind the knee, similar to the cross step previously used in the QDR Circles. (Article is here)
After lowering down and cross stepping, and when in a solid QDR position, we will swing the free leg back and forth, while maintaining balance and control, simlulating the future exit.
After 2-5 leg swings, return the swinging leg from in front of the support leg and recross backwards the support leg into the neutral back bridge position, support on the head and change the arms to the other side. Repeat for reps.
The last stage in this developmental practice will be the full Head Bridge Lower Down to QDR and Leg Swings to Slide Out.
After a couple of leg swings in the last stage final position, use the momentum created by the swings to pivot out on the supporting elbow, while changing the orientation of the legs - from one bent and the other straight to the opposite position, and push sideways into the Squat.
I cannot highlight enough the need for strong wrists and arms in the positions above. Starting this practice too early, without the proper joint preparation and strength training specific to this practice, will lead to injury. No matter how strong you think you are, I have seen ex elite gymnasts, weightlifters and dancers hurt themselves trying to learn this movement. Be humble.
The next progression after being comfortable with the Head Bridge Lower to QDR Slide Out is to add a Rotation Into High Bridge at the start.
Start with a Rotation Into High Bridge, when you reach the bridge position, lower down to your head and continue with the last exercise sequence.
After being able to do the complete combination, take away the leg swings before the slide out, to make it even smoother.
The final product is the Rotation Into High Bridge to QDR Exit.
The only difference here is taking away the head lean in the middle of the exercise, making the two movements - rotation into high bridge and QDR rotational push up and blending them in a completely seamless manner. Notice the quality of the movement, smoothness and flow. Those are main concerns in our practice. Dont just do it. Do it with flow.
Corta Capim Rotations
This is a very ancient and traditional movement pattern in many cultures. You can see the Corta Capim movement in Russian Cossack Dances, eastern martial arts, african rituals and more. It is also used in a very sophisticated way in Floreio flow work. (This is only the tip of the iceberg concerning Corta Capim variations and uses in fusion movements... Stay tuned)
From a squat, shift your weight towards one leg, transfering to the ball of the foot and opening up the knee to the side. Straighten the opposite leg sideways and place both hands on the floor in front of you.
Bring the straight leg from the side towards the center, while lifting each obstacle in 'its path' when it arrives at it, and placing the obstacle back down right after it passed.
The first obstacle would be the first hand, then the other hand, and then the opposite foot - the one that supports us on the ground.
In order to lift the foot, we need to momentarily shift the weight off it - to the hands. The body will lean forward, the inside of the supporting leg would lean against the elbow, and the weight shift will allow us to lift the supporting foot up, pass the opposite leg below it and come down into the supporting foot once it has passed.
When you finish the complete rotation either continue into another one or when reaching the original 'legs sideways position', pull your straight leg back and shift into the flat foot squat at the same time.
This whole process needs to be practiced until it is smooth and seamless. It will take some practice, start slow, and 'oil' the movement as you advance.
Other improtant details:
1. The rotating foot will slide on the floor on it heel first, then the side of the foot, (knife of the foot) then the top of the foot, the inside of it and finaly back to the heel.
2. Completely extand the leg at all times during the rotation. You want to create the biggest circle possible with the rotation, there is an special tendency to shorten the arc in the back - making it easier but not complete. Dont fall into this trap.
I have seen many movement artists, athletes and sports man trying this skill, teaching it and.... doing it with very bad movement quality - not a full circle, jerky weight shift and an obvious lack of understanding of the movement details. Dont join them, please. Take notice of the video demonstration, study it and reread the details. The devil is in the details. (and so is God)
Fusion Movement Workout - beginner
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Static QDR 10-30 sec per side / 3 sets / 45 sec rest
Explosive Leg Work
C1. Jump Into Box - Standing 8 reps X 2 sets / 90 sec rest
D1. Jump Into Box - Iso-Squat 8 reps X 2 sets / 90 sec rest
Flow Work
E1. Head Bridge To QDR Work (choose the variation you are capable of) 10-20 reps / 3 sets / 60 sec
F1. High Bridge Static Hold 30 sec
F2. Rotations Into Arch Using The Wall X 10 reps
or
F1. Rotations into High Bridge X 10 reps
complete 3 sets / 60 sec rest
G1. Corta Capim Rotations X 20 reps per side / 3 sets / 60 sec
Conditioning/prehab
H1. Ecc Pistol + Side Push Up 10,8,6 (per leg) / as little rest as you need
I1. Wrist routine X 2 sets
Fusion Movement Workout - Intermidiate
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Static QDR 20-30 sec per side / 3 sets / 45 sec rest
Explosive Leg Work
C1. Jump Into Box - Standing 8 reps X 2 sets / 90 sec rest
D1. Jump Into Box - Iso-Squat 8 reps X 2 sets / 90 sec rest
Flow Work
E1. Rotation Into High Bridge to Head to QDR Exit X 10 reps / 3 sets / 60 sec
G1. Corta Capim Rotations X 30 reps per side / 3 sets / 60 sec
Conditioning/prehab
H1. Ecc Pistol + One Arm Side Push Up 10,8,6 (per leg) / as little rest as you need
I1. Wrist routine X 2 sets
Fusion Movement Workout - Advanced
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Static QDR 30 sec per side / 3 sets / 45 sec rest
Explosive Leg Work
C1. Front Flip - Standing X 5 reps X 3 sets / 75 sec rest
D1. Back Flip - Iso Squat X 5 reps X 3 sets / 75 sec rest
Flow Work
E1. Rotation Into High Bridge to QDR Exit X 10 reps / 3 sets / 60 sec
G1. Corta Capim Rotations X 45 sec of work per side / 3 sets / 60 sec
Conditioning/prehab
H1. Pistol + One Arm Side Push Up 10,8,6 (per leg) / as little rest as you need
I1. Wrist routine X 2 sets
News:
If you are interested in a small glimpse into the close future of the floreio art project, all you need to do is join the forum and post a small video clip of you performing some CSF work. (for description of CFS, go here)
Post the clip here and you will recieve a video clip by email immediatly. Your clip doesnt have to be perfect or long in duration, just a small demo of some work being done.
Join us at the forum for some excelent discussions about mobility, strength, flow and improvisation in movement. Forum.
Rotation Into Bridge With QDR Exit
This is a very beautiful fusion movement, that may take a while to develop. Stay focused, make sure your wrists are warmed up and do extra wrist prehab at the end of your sessions.
A strong and stable Static QDR together with the QDR Rotational Push Ups are essential here. Go back to them and practice them often. If you do not have the control to do these, choose the beginner workout and perfect those movements first.
First one should learn the Head Bridge To QDR Push Ups.
Lay on your back. Lift into a back bridge and slide your head back, leaning on it. This will allow you to 'free' one of your arms. Lift it and bring it as far back and to the side as you can - towards your waist, placing the palm in such a way the elbow is pointing up waiting for the body to descend from above into QDR. Move your waist from above (dont collapse) and place the waist on top of the elbow in a QDR position. Make sure the elbow is firm and the wrist, lower arm and upper arm are active and resisting.
Push back up, place your head on the floor and support some weight with it. Free your QDR supporting hand and bring it back to neutral bridge position. Start over on the other side and repeat for reps.
This movement will allow you to 'oil' the lowering down process from the bridge into the QDR. Practice it until it is easy and flowing. Do not neglect this stage, it is essential for futher development.
The next stage is the Head Bridge Lower To QDR And Leg Swings.
In this stage, while lowering down from the head bridge into the QDR we will be using a cross step, from behind the knee, similar to the cross step previously used in the QDR Circles. (Article is here)
After lowering down and cross stepping, and when in a solid QDR position, we will swing the free leg back and forth, while maintaining balance and control, simlulating the future exit.
After 2-5 leg swings, return the swinging leg from in front of the support leg and recross backwards the support leg into the neutral back bridge position, support on the head and change the arms to the other side. Repeat for reps.
The last stage in this developmental practice will be the full Head Bridge Lower Down to QDR and Leg Swings to Slide Out.
After a couple of leg swings in the last stage final position, use the momentum created by the swings to pivot out on the supporting elbow, while changing the orientation of the legs - from one bent and the other straight to the opposite position, and push sideways into the Squat.
I cannot highlight enough the need for strong wrists and arms in the positions above. Starting this practice too early, without the proper joint preparation and strength training specific to this practice, will lead to injury. No matter how strong you think you are, I have seen ex elite gymnasts, weightlifters and dancers hurt themselves trying to learn this movement. Be humble.
The next progression after being comfortable with the Head Bridge Lower to QDR Slide Out is to add a Rotation Into High Bridge at the start.
Start with a Rotation Into High Bridge, when you reach the bridge position, lower down to your head and continue with the last exercise sequence.
After being able to do the complete combination, take away the leg swings before the slide out, to make it even smoother.
The final product is the Rotation Into High Bridge to QDR Exit.
The only difference here is taking away the head lean in the middle of the exercise, making the two movements - rotation into high bridge and QDR rotational push up and blending them in a completely seamless manner. Notice the quality of the movement, smoothness and flow. Those are main concerns in our practice. Dont just do it. Do it with flow.
Corta Capim Rotations
This is a very ancient and traditional movement pattern in many cultures. You can see the Corta Capim movement in Russian Cossack Dances, eastern martial arts, african rituals and more. It is also used in a very sophisticated way in Floreio flow work. (This is only the tip of the iceberg concerning Corta Capim variations and uses in fusion movements... Stay tuned)
From a squat, shift your weight towards one leg, transfering to the ball of the foot and opening up the knee to the side. Straighten the opposite leg sideways and place both hands on the floor in front of you.
Bring the straight leg from the side towards the center, while lifting each obstacle in 'its path' when it arrives at it, and placing the obstacle back down right after it passed.
The first obstacle would be the first hand, then the other hand, and then the opposite foot - the one that supports us on the ground.
In order to lift the foot, we need to momentarily shift the weight off it - to the hands. The body will lean forward, the inside of the supporting leg would lean against the elbow, and the weight shift will allow us to lift the supporting foot up, pass the opposite leg below it and come down into the supporting foot once it has passed.
When you finish the complete rotation either continue into another one or when reaching the original 'legs sideways position', pull your straight leg back and shift into the flat foot squat at the same time.
This whole process needs to be practiced until it is smooth and seamless. It will take some practice, start slow, and 'oil' the movement as you advance.
Other improtant details:
1. The rotating foot will slide on the floor on it heel first, then the side of the foot, (knife of the foot) then the top of the foot, the inside of it and finaly back to the heel.
2. Completely extand the leg at all times during the rotation. You want to create the biggest circle possible with the rotation, there is an special tendency to shorten the arc in the back - making it easier but not complete. Dont fall into this trap.
I have seen many movement artists, athletes and sports man trying this skill, teaching it and.... doing it with very bad movement quality - not a full circle, jerky weight shift and an obvious lack of understanding of the movement details. Dont join them, please. Take notice of the video demonstration, study it and reread the details. The devil is in the details. (and so is God)
Fusion Movement Workout - beginner
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Static QDR 10-30 sec per side / 3 sets / 45 sec rest
Explosive Leg Work
C1. Jump Into Box - Standing 8 reps X 2 sets / 90 sec rest
D1. Jump Into Box - Iso-Squat 8 reps X 2 sets / 90 sec rest
Flow Work
E1. Head Bridge To QDR Work (choose the variation you are capable of) 10-20 reps / 3 sets / 60 sec
F1. High Bridge Static Hold 30 sec
F2. Rotations Into Arch Using The Wall X 10 reps
or
F1. Rotations into High Bridge X 10 reps
complete 3 sets / 60 sec rest
G1. Corta Capim Rotations X 20 reps per side / 3 sets / 60 sec
Conditioning/prehab
H1. Ecc Pistol + Side Push Up 10,8,6 (per leg) / as little rest as you need
I1. Wrist routine X 2 sets
Fusion Movement Workout - Intermidiate
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Static QDR 20-30 sec per side / 3 sets / 45 sec rest
Explosive Leg Work
C1. Jump Into Box - Standing 8 reps X 2 sets / 90 sec rest
D1. Jump Into Box - Iso-Squat 8 reps X 2 sets / 90 sec rest
Flow Work
E1. Rotation Into High Bridge to Head to QDR Exit X 10 reps / 3 sets / 60 sec
G1. Corta Capim Rotations X 30 reps per side / 3 sets / 60 sec
Conditioning/prehab
H1. Ecc Pistol + One Arm Side Push Up 10,8,6 (per leg) / as little rest as you need
I1. Wrist routine X 2 sets
Fusion Movement Workout - Advanced
Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set
Equilibre
B1. Static QDR 30 sec per side / 3 sets / 45 sec rest
Explosive Leg Work
C1. Front Flip - Standing X 5 reps X 3 sets / 75 sec rest
D1. Back Flip - Iso Squat X 5 reps X 3 sets / 75 sec rest
Flow Work
E1. Rotation Into High Bridge to QDR Exit X 10 reps / 3 sets / 60 sec
G1. Corta Capim Rotations X 45 sec of work per side / 3 sets / 60 sec
Conditioning/prehab
H1. Pistol + One Arm Side Push Up 10,8,6 (per leg) / as little rest as you need
I1. Wrist routine X 2 sets
News:
If you are interested in a small glimpse into the close future of the floreio art project, all you need to do is join the forum and post a small video clip of you performing some CSF work. (for description of CFS, go here)
Post the clip here and you will recieve a video clip by email immediatly. Your clip doesnt have to be perfect or long in duration, just a small demo of some work being done.
Join us at the forum for some excelent discussions about mobility, strength, flow and improvisation in movement. Forum.
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