IDO

PORTAL

METHOD
 ART OF FLOREIO

To the best of my knowledge, this is a first and unique try to teach this amazing art of flow in
its pure form. I am also not aware of anyone who has taken the instruction and teaching of
this art into the levels I plan to present here, even within the Capoeira scene. I am talking
about bio-mechanical analysis, breathing synchronization, step by step instruction, video
demos and multiple levels and degrees of difficulty.

The rewards for such practice?

Until today I have found very little in the world of movement, fitness and conditioning that
approaches floreio's rewards as a means of metabolic conditioning, joint mobility, strength
endurance combined with balance, power (advanced movements include jumping into and
out of various position on your hands for example) and relative strength. (The use of maximal
strength both static and dynamic positions and movements through the flow – like in the 'Self
Dominance' clip)

Other advantages:

1. Never ending truly chaotic and improvised practice that does not enable one to adapt
completely to it. Never. The always changing joint angles, sequencing, entries and exists and
the mental and physical advantage of improvised practice (The highest level of performance
in ANYTHING is...improvisation) are big factors in Floreio work.

2. The amount of different muscles in the upper, core and lower body under work during
Floreio practice is just huge. The type of muscular work in Floreio is almost 100% closed
kinetic chain, 'control your body or go home' - the most difficult but rewarding muscular work.

3. Floreio is a great substitute for people who are already training in other modalities: Cross-
fitters, fitness buffs, strength/speed oriented folks, dancers (control of the floor), martial
artists, yogis and people who are interested in movement and dominance of their bodies in
their environment. But, it can also become your central focus.

4. Floreio is a FUN, Big time rewarding practice, and will make you work hard without noticing
it, just like any other 'tricks oriented' practice – BMX, skateboarding, rollerblading, etc. You will
enjoy the experience of dominating new skills and movements and the hard work will take
care of itself. Remember riding your bike for the first time?..

5. Floreio provides amazing increases in REAL, USABLE joint mobility, range of motion,
flexibility from different kinds and stability and strength to go hand in hand. It is not magic, it is
just the nature of the practice. Watch the videos I present in this article and you will see what I
am talking about right away. Floreio work speaks for itself, unlike other practices I do not hide
behind those claims. Just watch the movement.

6. Floreio will open your mind to new possibilities of moving in space. Especially for fitness
enthusiasts, this will enable you to train your body in ways you could never achieve with the
'boxed' approach to fitness. The reward is a much more balanced, controlled body.
7. Ultimately Floreio is an art. We would treat it as one, and not only as a physical practice.
Floreio in the higher levels will enable you to express yourself, communicate with others
(Capoeira's use for it), move for the sake of flowing and moving and enjoying a new artistic
output.

8. Floreio practice needed tools – your body& small amount of space. Nuff' said.

9. Due to many of the reasons above, Floreio work is a great tool for achieving and
maintaining single digit body-fat percentage. I carry the same amount of BF for more than 10
years now, due to consistent practice of Floreio almost daily.

10. Floreio work brings to the table an aspect in physical training missing in most modern
approaches to fitness development – quality of movement. This is a trait that is missing from
the training of most physical development enthusiasts nowadays – the beauty and the quality
of their movement patterns. The best athletes – from Olympic lifting to Soccer to Sprinters to
Martial Artists will have this down naturally - they move efficiently AND beautifully, but less
talented individuals that get into sport and fitness training get very little to zero instruction on
the quality of their movement. It is mostly about efficient, healthy and correct movements that
they will get guidance with, (if they are lucky) and little less.
In Floreio, due to its artistic aspect, this is very basic – quality of movement will be practiced
and preached every time.

I will take you through a couple of aspects of Floreio work here:

1. Learning basic Floreio templates. Movements, movement sequencing, and other aspects I
developed over the years like 'Closed System Practice', (on that in future articles) special
strength and conditioning and flexibility work geared for Floreio development, prehab work
and other advanced material.

2. Instruction in the creation process of new and interesting sequences and Floreio pieces
glued together from the movements taught here – by you!

3. Guidance in improvisation practice, as an ultimate goal, and the ability to just 'Flow' on the
ground with the use of your new abilities and knowledge.

PREPARATIONS FOR DAILY TRAINING

..
Some of the movements I am about to present here will create a big demand on certain joints
and muscles in your body that some of you are not used to using.
In order to make sure you do will not get hurt and further progress will be made, I advice you
start PREhabbing this 'weak link' problem areas and I will provide some tools:
Video – Wrist and Ankles

1. Wrists. Most people are not used to the kind of stress that Floreio and Hand-balancing
work can have on the wrists. I advice you to stretch and strengthen them alongside your
practice in order to prevent future issues.

The tools:
A. Examine this wrists routine in the first half of this clip and practice it often: (I recommend 3-
5 times a week and every day when trying to rehab a wrist injury with very low intensity)

It can be used in two ways:

1. As a warm up – first the stretching for 10-30 seconds each variation and then 10 reps of
each of the dynamic moves variation one after the other without rest. Work as slowly as
possible.

2. As a prehab tool at the end of your session for 10 reps each X 3 sets of the whole routine.

B. Shoulders due to their hyper mobile but not stable nature are very often a limiting factor in
Floreio and Hand-balancing practice. The problem is mainly not having enough ROM while
also having weak stabilization around the joint. The issues are of course related. The body
tries to protect its weak joint from injury and though, it limits the ROM.
'Opening up' your shoulders should be approached as a slow and careful process. It is not
something that happens over night.

I will not explain the reasoning behind the whole process, volumes have been written on the
subject, I will just say this: I think one of the best tools for someone who is after more ROM
and more stability is rubber band work. I have created over the years many different routines
and exercises for the shoulder but here is a basic and quick routine:

Video – Basic Shoulder ROM and Stabilization

I recommend doing it 2-3 times a week, again using it:

1. As a warm up tool. This is especially for those with less than optimal ROM in the shoulder
that limits them from performing the movements. Just do one 'run' through the routine.

2. As a prehab tool – perform 2-3 runs through the routine.

To Work on your Side Splits:

Built a 5 step and 7 step 5 min horse stance with hips parallel to floor.
 FLOREIO PRACTICE 1

Breathing instruction – in most cases, if not mentioned otherwise, breath out completely when
going into position in case of a stretch, or breath out partially if it is a strength and balance
move. Breath in when going back to neutral position.

Notice the nature of the movement, if the abdomen or chest is being pressurized by the
movement – breath out.
Breathing is performed using nose and mouth, starting with the nose for breathing in and
allowing mouth to join the effort when in need.

All of this is very basic, natural and common sense, I will go into more breathing techniques in
the future, right now just make sure you are not holding your breath and creating a small
'oxygen debt' that later on will make you work much harder to repay.

Video – Ido’s Squat Clinic

This is a small sequence of movements used in my training facility to open up the hips and
rehab the low squat position.
The squat position – an ancient, primal pattern in humans, still exists in many traditional
societies that were not 'spoiled' by the use of the modern chair.

It is an essential component to Floreio work and we will dedicate a lot of effort and work to
improve it, feel more comfortable while squatting, transitioning in and out of it, (In many ways
not only the traditional 'squat down – come back up' used in traditional exercise systems) and
moving while in the position itself.

The first exercise is the Soleus Dynamic Squat Stretch.

Grab a hold of an object about waist high and squat down while grabbing it. Drive your knees
forward towards the wall while keeping your heels glued to the ground, extend back and
repeat.
This is an excellent specific stretch for squatting and it addresses a very common weak link –
the ankle limiting flexibility.

Perform 10 reps and hold the knees forward stretched position of the final rep for 10 sec.

The next exercise is Hip Rotations On All Fours and it is performed supported on hands and
feet – facing the ceiling with the butt in the air while fully rotating the hips from external to
internal rotation – one at a time.
First rotate your right hip out completely, while pivoting on the ball of your feet. Try to lead the
motion from your heel and to point it to the ceiling in the end position. From there rotate on
the toes back and into a complete internal rotation until the knee touches the floor next to the
other foot. Come back to neutral and repeat with the other leg.
If discomfort is felt on the inside/outside of the knee (a sign of unprepared knees – can be due
to lack of strength/flexibility/joint preparation, more on how to resolve such issues in future
articles) just use your arms and your other leg to support most of the weight and perform the
motion in the range of motion that is pain free.

Perform 10 reps, (5 per leg) and try to increase ROM as you go.
The next one is the Squat Hip Rotations.
This exercise is more difficult than the last one due to more body weight placed on top of the
mobile joint and a more challenging position – postural.
Start in a squat on the heels. First externally rotate the right hip out, while shifting the foot
from a center foot position to the outer 'knife' side of the foot. Pause momentarily and come
back to neutral. From there internally rotate the hip until the knee touches the ground next to
your opposite foot. Pause for a sec and repeat with the other leg.
Read the instructions for pain management in the last exercise paragraph.

Perform 10 reps alternating right and left.

The next exercise in the routine is the Toes Stretch.

It is very basic position in many martial arts, yoga practices, etc...
Basically start on your knees and feet, curl your toes back and sit on them, lowering your butt
as close to your heels as possible, without allowing the heels to drift apart.

Hold the stretch for 30-60 seconds, while trying to deepen it with each breath out.

The next exercise is the Dynamic Toes Stretch.

From the Toes Stretch position, place either the tips of your fingers or your full palm
(depending on flexibility) on the ground next to you.
From there and while making sure you are not lifting your fingers, drive the heels back
towards the ground while lifting the knees up and back. Come back to the toes stretch while
again making sure you are not breaking fingers contact.
At first this will seem impossible to some. You can use something to elevate your fingers off
the ground at start. (maybe two equally thick books – one at each side)

Perform 10 reps.

The next exercise is the Static Squat Position.

Just go to your new, deepest squat, on your heels and hold.

Hold for 30-60 seconds.

The last exercise in the routine is a normal Dynamic Squats, using your 'new and
improved squat position'.
While supporting heavy weights on one's back it is essential to keep the natural curvature of
the spine when squatting, but here we do not require this restriction. (Although, as you can
see in my clip, it wouldn't hurt to go for that as a bonus during warm up)
In traditional cultures the squat is rarely performed using an upright posture, due to the high
demand of various muscle groups to maintain that posture, and though a very non-economic
way to perform it.

Perform 10-20 repetitions, go as low as you can, without any pain or discomfort.

Video – QDR Rotational Push Ups Beginner

This simple flow will start in the squat position. Place your hands forward and just a bit wider
than shoulder width, knees outside of the elbows and balance your weight between you
hands and feet.
Lower down as presented into one of the variations, while slowly rotating the knee inside the
elbow on the active side. Come back into neutral and repeat with the other side.
Synchronize breath and motion, keep it flowing, start very slowly and notice the details.
Repeat for the desired number of reps.

Video – QRD Rotational Push Ups – Intermediate and Advanced

Choose one of the variations, repeat the same details going into and out of position as in the
beginners variation.

In the first variation – just go in and out of QDR without putting your head down.

In the second variation – add a small rotation of the fixed QDR body position around the
supporting elbow. Slide the head towards your hand and back while rotating.

In the third variation add a touch to the ground behind you on the ball of your feet only at the
end of the body rotation.

In the fourth and final variation bend your knee and curl your leg under your butt while shifting
back. Keep it smooth and breath. The head should pop in between the hands and return back
while doing this version. Also, try to reach the ground behind you when in the Low Bridge One
Legged position at a point in front and between your hands – creating a triangle between
those three points of contact.

Repeat for the desired number of reps.

Video – Rotations Into Low Bridge – Beginner

In Floreio we will be using two back bridge positions – the classical 'high bridge' or
'gymnastics bridge' and the Low Bridge.

Each one mobilizes different parts of the body, and they are very complementary exercises.
The low bridge is the best to start out with, especially for folks who started their bridge
practice later in life. It will place more demand on your toes and quads as opposed to lower
back and shoulders in the higher bridge.

If you are limited by injury, the two bridge variations will allow you to work around the problem,
sometimes.

First we will learn the Low Bridge Slide.

Lie on your back. Bend your knees while sliding the feet back as close as possible towards
the butt. Take your hands backwards and place them at the sides of your head with flexed
wrists.
Slide your whole body forward, while shifting into the balls of your feet and taking the knees
forward. Use your hands to initiate this slide.
When you reach the position – knees close to the floor, contract your butt and lift up into the
low bridge. Hold for 5-10 seconds. Come back to the floor reversing the sequence described
above.
Repeat for the desired number of reps.

After the Slide we will learn the Rotations Into Arch – Using The Wall.
Stand with your back to a wall, in the distance of twice the size of your foot.
Place one hand backwards, shoulder rotated in and fingers pointing up. Shift some weight
towards the hand.
Slowly, from the side start to rotate into and arch, trying to look at the wall at all times. The
rotation needs to happen on the lower base side of your palm (opposite to the thumb) while
lifting the rest of your palm off the wall until you reach the middle arched position. Also
externally rotating the shoulder while going into the arch is essential.
When you approach the complete arch, place the other hand on the wall mimicking the Low
Bridge hands position. The fingers need to point at the ground while in the middle position.
Slowly shift the weight to the second hand and start rotating out (on the same spot at your
palm) while internally rotating the shoulder and with lifter palm beside the point at the base of
your palm.
When you reach the first position, only on the opposite side, push off the wall.
Place the last hand to touch the wall back into it and repeat the rotation into arch on the other
side.

Repeat for the desired number of reps.

If you are feeling confident you can advance into the full Rotations Into Low Bridge.
Repeating the same details as in the wall variation, start in a squat position, place one hand
behind you in line with the same side foot and rotate into the low bridge, while:
1. Shifting weight into the balls of your feet.
2. Fully rotating the shoulders.
3. Rotating on the spot shown on the base of the palm.
4. Contracting your butt partially. (50% is enough)
Keep it smooth and synchronize breath pattern with movement.

Rotations Into Low Bridge – Advanced

The advanced version is basically 'handicapping' yourself to the use of one arm only. It
requires balance and precision but pays off later on.
Start out exactly like in the beginner version of the exercise, rotate into the low bridge but
instead of placing the second hand next to the first one, continue until it is glued to the side of
your body. Come back with the hand and push out into the squat. Repeat on the other side
and perform the desired number of reps. Read and reread the beginner section details. The
answer to your question is probably there.
How to read the workout description

When possible, I use Charles Poliquin's system for logging workouts.

The order is A, B, C, etc... When there are more than one exercises/routines per letter like
A1, A2, A3 – rotate through them one after the other and start over at the first for the noted
number of sets.

FLOREIO PRACTICE 2

Au Cortado

Au is one of the most basic Floreio movements, and it is maybe the most ancient acrobatic
skill in our history – the Cartwheel.
Au Cortado ('Cut-up Cartwheel') is a variation on the basic cartwheel, and there are many
many other variations you will get exposed to later on.
The Au Cortado can be broken up into two symmetrical, equal half's – the Half Au Cortado.

Video – Half Au Cortado

Beginners to Floreio practice need to get exposed to this position first and practice it often,
creating a new neural pattern in their brains.

From the Squat position push up into the Half Au Cortado, pause for a moment and push off
the leg on the ground into a small hop – to feel the weight shift into your hands. The arms can
be kept bent a bit, this is not gymnastics, people, we want to keep this natural expression also
also use the body in a natural, flowing way.
Don't look at the ground. Try to feel the weight on your hands.
Breath out when lifting into the position, flow back to squat and repeat on the other side.

After enough practice with the Half Au Cortado, and if comfortable on your hands, you can try
the full Au Cortado.

Basically, starting in the Half Au Cortado, push off the leg that is on the floor and transition to
another Half Au Cortado on the other side. The more comfortable you are on your hands, the
higher you can transition between the two half's, but a low transition can be done when
starting out. The objective is to do it smoothly, without holding your breath and to reach the
floor without making any noise, transitioning into the Squat. The next rep can be performed to
the same side for a desired number of reps before you change direction, or right and left,
alternating sides.

Video – Au Cortado

A more advanced variation, used to build strength, control, balance and stabilization in your
Floreio practice is the Au Cortado Presses.
Basically, after being able to complete a lot of reps of the normal Au Cortado and with
smoothness that signals one does not use a big jump into the motion, you can try this
advanced variation.

In the Au Cortado Presses one completes the full Au Cortado, only using no momentum at all,
and in slow motion. Restricting momentum is a trick used in many movement systems to
increase tension and strength demands.

Start out with a big bend in your elbows, while taking the head forward towards the headstand
position. This will allow you to complete the press a lot easier. After a while straighten your
elbows more until you reach an almost locked out elbow position, but don't lock it completely.
Again, this is not gymnastics, we want to maintain that 'organic', natural feel to our Floreio
movements.

Video – Au Cortado Presses

Rotations into High Bridge

As I have written before, in Floreio practice there is use of both low and high back bridges.
Today we will practice Rotations Into High Bridge, to create a different challenge for our body.
If you cannot complete the Rotations Into Low Bridge Beginner variation – go back and
practice that first. The Rotations Into Low Bridge are a prerequisite for the High Bridge
variations. An addition of normal high back bridge work from a lying position on your back –
like in yoga will prove useful when combined here with the Rotations Into Low Bridge work.

Start in the squat, and place your hand behind you, finger pointing back. Using the same
details of the Rotations Into Low Bridge from the first floreio workout post, only remaining on
full flat feet the whole time, rotate into high arched back bridge.
Make sure the hand smoothly rotates on the point on the side base of the palm, as shown
before, keep the elbow as bent as you need it to be, fingers sliding around the axis point on
the palm base until pointed towards the feet when in the full back bridge.
The hand should be placed in line with the same side's foot, but play with the distance from it,
until you find the correct placement. It depends on the amount of low back and shoulder
flexibility and your tools to fight against those problems are bending your elbows enough (will
help to a certain degree only) and... practicing more.

Video – Rotations Into High Bridge

An Advanced variation is also presented, to keep everyone happy. It is the Rotations Into High
Bridge Advanced. Again, you will 'handicap' yourself to one arm use only, go into the back
bridge using only the first arm, reach for your ankle from around your body, grab it, and come
back to the squat. Repeat on the other side for reps.

Video – Rotations Into High Bridge Advanced

 FLOREIO PRACTICE 3

We are going to do a lot of Prehab this time, making sure we prepare our bodies and joints
the best that we can for future workloads.

FLOREIO PRACTICE 4

We are going to do very basic hand balancing work. This is not Capoeira/floreio style
handstands, and even with my Capoeira students I emphasize the need to learn the art of
Equilibre in its pure form, as a cross-training medium. Afterwards, when the base is solid,
implementation work can be done into whatever field you may practice. I am a strong believer
in cross-training, as you may or not have noticed.

My students spend 50% of their hand-balancing time with pointed toes, straight lower backs
and looking at the floor in an effort to reach optimal technique and control, and 50% of their
time implementing such work into their Floreio work – Head out, more relaxed bodies,
different use of the feet, etc. If you are a Yoga practitioner and would like to take your hand-
balancing to the next level, I advice you to do the same. We are going to take the same
proven approach here in our Floreio training.

Video – Handstand Body Line Wall Drill

This drill is the most efficient use of your time at the start. Without too much explaining and
detail, if you perform the drill correctly – you will be able to stay in Handstand, wrists VERY
close to the wall (10 cm tops), if the line is not perfect, you wont be able to reach such a close
position to the wall, and though, you get a self corrective practice.

Basically, stand with your back to a wall/stall bar. Put one leg after the other behind you and
climb the wall slowly while moving the hands closer and closer to the wall. Try to reach the
closest position you can to the wall, while flattening your lower back, extending your
shoulders completely and contracting butt, abs and inner thighs.

This will be extremely difficult for the ones of you with closed shoulders. Solving that problem
is a big issue we will discuss in the future.

Hold for X amount of sec. Climb down.

Rest and repeat for the desired number of sets

Video – Handstand Straighten Into Line

This drill is a bit more advanced and should be used by practitioners with some free balancing
handstand ability.

It will help you once again reach a better handstand line – slowly and while balancing on two
hands.

Kick into a handstand against the wall, with a bit of bent knees.
Realign your upper body in preparation for the handstand, if done correctly, you will feel the
feet pressing very light on the wall. (They are light? Lighter!)
From there, while holding tension in butt, abs and inner thighs, straighten into the most
straight handstand you can achieve with your current body build, shoulder flexibility, etc... (it
may not be very straight right now, but aspire to the best body position. Film yourself!)
Hold for time and come down. Repeat for the desired amount of sets.

The handstand line is a life time project. Try to go for the best line you can achieve TODAY.
With time, and correct Floreio mobility work it will improve.

Video – Role

Role is a very simple looking fluid motion. Beware of those simple motions! They always
contain movement quality, control, fluidity and other traits that are more difficult to duplicate
than pure strength, flexibility, etc…

The Role starts at the squat. From there shift the weight towards one foot, place you hand
beside that foot and open the opposite leg to the side, slide into a wide, low sweeping motion,
putting most of your weight on your hands, and finish back in the squat on the other side.
Before closing into the squat there is another 'open and close' of the outer leg – like in the
start.

Watch the clip. 10 times. 20. Try to see the dynamics, movement quality, ingrain the motion in
your mind, and practice.

This movement will be central in further Floreio development, as it allows to gather

momentum into other movements, move from point A to B and more. Also it just has a
beautiful sweeping dynamics to it.

Gatherings

Gatherings (this is a military term in Hebrew I use to describe various forces/troops coming
together to one point on the map) are somewhat of a basic strength or strength endurance
exercise with some lower back, shoulder and triceps components to it.

The Gatherings Beginner variations are:

1. From a squat, go into a frog stand, lower with control towards your head and come back for
reps.

2. Exactly like number 1 only when you reach with the head to the floor, extend into
headstand.

This will strengthen you and prepare you for the intermediate variations. Practice it.

Video – Gatherings Beginners

The Gatherings – Intermediate Variations are:

1. Stage A – From a headstand, bend knees and take your heels towards you butt. Stage B –
bring knees into your chest. Stage C - Bring feet to touch the floor. Reverse the order and
repeat for reps.

2. The same like 1 only with straight legs the whole way. This is called Reverse Leg Lifts in
Gymnastics circles. Very good antagonist work for high bridging – lower back gets a good
stretch with each rep in a dynamic fashion similar to the counter stretch in Rotations Into High
Bridge.

Video – Gatherings Intermediate

The Gatherings Advanced is:

From a headstand complete the downward phase of Gatherings-Intermediate variation 2 and

from there, using the momentum created by the lifting legs, extend into a handstand. Come
back down to head stand and repeat for reps. Of course you will need good freestanding
Handstand ability to use this excellent exercise. Another good reason to work on your
Equilibre skills.

Video – Gatherings Advanced

FLOREIO PRACTICE 5

Negativa de Angola Push Ups

The NDA is a very traditional movement, hundreds of years old, that originated in traditional
Capoeira practice and nowadays in Capoeira Angola mainly.
This movement imposes great demand, in its various forms of practice, and used for
endurance/strength development in a lateral position – non traditional position.
I will go over the benefits of organic, multi angle, non traditional training over the traditional
stuff, but for now – just try the advanced variation if you want to feel the high demand of this
movement on your body.

Technique: from a squat position, place one hand behind your heel and the other hand in
front of the toes of the same foot. While you do that, straighten the opposite leg completely,
and start lowering towards the temple of your head. The only thing that should touch the floor
is the outer edge ('knife') side of your close foot, the other foot, your hands and the temple of
your head-lightly. The elbow of the hand behind your back will not be placed under your
body like in QDR, but instead, your body will be lower than your elbow – in a position
called Vasamento – lower than QDR!

The beginner variation is the one using both arms to assist in this motion.

Video – NDA Beginner

The advanced variation is using only one arm.

Video – NDA Advanced

Take notice, nothing should touch the floor but the things I have mentioned above. This
requires some mobility around the squat position, in the hip rotators and more. This
movement can be difficult at first for some people, and some getting used to is in order.

Role Into QDR Sequence

This is a sequence of two movements – the Role and the QDR in its various variations.
Start in a squat. Go into a Role, and from the middle position (head between your legs) start
to lower towards the QDR on the second hand. While doing so, extend the outer leg into the
position. From there after a slight pause, bend the closer leg to the floor, preparing to exit into
squat, and join the other leg right away, into the position.

Video – Role Into QDR Beginner & Intermediate

Notice the quality of movement, the fluidity and control. These things are what makes this
practice unique. Quality is central here. Its better to shoot for an easier variation, but perform
it with control, quality and fluidity, than to do a harder one but not controlled, ugly and rigid.

LOCOMOTION CONDITIONING

Today I am going to expose you to a concept I have been using in my training facility for many
years – the locomotion conditioning routine.

Locomotion or walking is a basic natural pattern used in the world of nature by many
creatures and in different forms. Some research into the neural patterns of locomotion in
mammals has exposed the fact that it is largely stored inside the spinal cord and brain stem
cells, which basically indicates that this pattern of movement is not learned and developed,
but exists inside every creature, which suggests that we merely unveil this pattern with time.

This idea has broad applications in many fields, but understanding how primal and natural this
type of movement is to us, may also suggest we need to make sure we are doing what we are
designed to do – locomotion.

Today's routine is going to include many different kinds of locomotion, in various challenging
positions – on your hands, while squatting, crawling close to the ground, with locked knees, in
a wide sumo-stance, etc...
Each movement provides a different and valuable component in the workout, from mobility to
strength endurance, stabilization and more.
It is not an easy workout to follow, but will provides great benefits and will be interesting and
fun to experiment with. Choose the variation suitable for you, read and understand each type
of 'walk' and follow my workout guidelines or create some of your own.
Now for the different 'walks'.

Handstand Walk

I provided three levels here, but many others can be used. (I used over 30 different types of
handstand walking in my facility over the years and rotate them from time to time)

The beginner variation is to push from a step into a short handstand hold with split legs. The
split leg position will allow you to better 'feel' and adjust the balance, decrease fear of fall and
control the position. Mind you, this is not gymnastics, we are using a more organic, natural
position here so bending the elbows slightly, feeling the balance and having a generally more
relaxed body is advisable here. (Sometimes I will require the exact opposite) Come down
from the split handstand into the same foot that pushed off, take a step with the other leg
forward and push off that foot into the opposite side split handstand. Repeat while advancing
forward.

The intermediate variation is to walk on your hands, while providing Counter-Lateral-

Movement (A term I use frequently, remember it) with the legs. If you have some handstand
walking ability, choose this variation and make sure it is fluid, circular, light and comfortable.
Eventually it should feel as effortless as walking on your feet. Use your leg circular motion to
propel you forward and push in the correct timing your hand in the direction you are
advancing to.

The Advanced variation will be a more challenging 'touch elbow to knee' with each step. It is
suitable to people with more handstand control, and will require more tension and pushing off
the ground to maintain balance. Mind you, this is not static balance, you shouldn't try to
balance each position while walking, but instead think of the walking itself as the element to
balance. Doing so will require a different approach than static balance work, it is more about
coordinating your steps than about balance – direct the position of your next step according to
your current position.

This is very similar to riding a bike. I often see parents teaching their child how to ride,
emphasizing static balance on the bicycle. This is incorrect and produces poor results.
Actually the most important thing here is to coordinate the pumping of the pedals in the
correct timing – which will results in a balanced ride.
So, actually dynamically balancing a movement is not very 'balance' dependent ability.

The Duck Walk

This is a great conditioning movement, used in the old school training of many martial arts,
gymnastics, dance and other disciplines. Lately it has been neglected and replaced by more
static position squatting and lunging, but it still provides different benefits to the latter. Both
should be practiced.

The duck walk, in order to decrease Pattela-Femoral stress in the knee should be performed
like this: (there shouldn't be any pain in the knees if performed correctly, even with people
with less than optimal knee biomechanics)
From a the staggered squat sit, the back foot should be on the ball of the foot, with the butt
resting on the heel, or as close to it as flexibility allows. The front foot is placed flat foot in
front and is used to initiate the motion. From the front flat foot – pull yourself using the
hamstrings and transition into the ball of the foot, while moving the back foot into the front and
landing it in the flat foot position. Repeat on the other side and synchronize the hand motion
Counter-Laterally (again this term) to provide balance.

Make sure you keep the body upright, or a bit forward – directing the movement to the
direction chosen.

The Bridge Walk

Bridge walking is a great shoulder and lower back mobility and flexibility tool. It is used in
gymnastics for many years in the warm up, and provides a combination of static-active and
dynamic stretching to the whole spine and shoulders.

The easiest variation is not demonstrated, but includes...static bridge. From lying on your
back, push up into a high back bridge and hold for time. This is a basic requirement before
being able to walk in the bridge position.

The next variation is to walk in the back bridge position leading with the chest. The movement
starts from the high back bridge, from there take one foot and insert it back, deep below your
butt. At the same time take the same side hand and place it a bit in front of its original
position. Now Push of the inserted leg and move the other hand even more forward than the
first hand. Insert the second leg deeper than the first one and repeat the motion. This will
result in a cycle of pushing with the legs the body into a bigger stretch each step – opening up
the shoulders (should be done carefully and with caution) and challenging the lower back.
The butt should be contracted partially throughout this movement, use shallow breathing, and
make sure you coordinate the movement – which will decrease the amount of effort used
substantially compared to a bad motor pattern.

(Mind you, this is not a Counter Lateral motion, but it can be done in a counter lateral way
also, only it is much more difficult. I challenge my students from time to time to do it, you can
play with it and experiment.)

A harder variation (but far from the hardest, in the future I will demonstrate much more
challenging ones) is to walk backwards, leading with the knees.
The same motor patter is used, only pushing from the hands – a more difficult feat and one
that opens up the front of the hips and lengthens the Ilio-psoas.

In all variations, choose medium, controllable size steps, don't rush it and rest if needed
before continuing.

The Horse Walk

The Horse Walk is a great mobility tool for the groin. It is a very simple but not easy exercise.
Start in the low 5 step horse stance. (from a closed standing position, twist the heels out as
far as you can – first step, from there twists the toes out -second step and repeat for 5 steps
in total)
From there while maintaining an even butt to knee line (Optimally parallel to the floor or lower)
and with a turned out hips, shift the weight towards one foot, moving your body side ways and
allowing the other foot to release and move forward. Repeat the same motion on the other
side and move forward again.

This should be felt in the groin, as a combination of a static and dynamic stretch, and is very
useful for flexibility development of the horse stance and later on the middle split.
The development of a correct and quality horse stance is the missing component of many
people's stretching regimes, when the objective is the isometric middle split.

The Lizard Walk

The Lizard Walk is a great conditioning tool using many similar muscles as the traditional
push ups, but with much greater scapular mobility & stabilization, core control and mobility of
the hips and groin.

The beginner variation starts in a normal high push up position. From there take both one
hand and the opposite side foot forward. The leg should be bent and placed externally rotated
and on the ball of the foot. From there perform a push up. If too difficult one can lower the
back knee to the floor, but not the front one.
After the push up, move the opposite hand and foot forward in the same position as in the first
push up but on the other side. Repeat while advancing.

The harder variation will require that you move forward close to the ground – demanding a
much greater effort to hold yourself in this disadvantaged position. The arms should be bent
at the elbows at all times, and special care should be taken to keep the waist close to the
ground without excessive arching and raising of the butt.

The Ostrich Walk

This is a great mobility tool used to promote flexibility of the posterior chain (Calves, hams,
butt and lower back) and ballistically stretching them. (Spare me the warnings of ballistic
stretching – a complete and utter bullshit from people who has little understanding of
physiology)

Very simply, from a stand up position lower into a pike 'toe-touch' stretch, bounce up and
while doing so move one foot forward, keeping both knees firmly locked. Pull yourself using
the abs into another pike stretch and when bouncing out of it, move the other foot forward.
Keep advancing forward.

If possible make sure you touch your fingers to the ground. If that is easy – the full palm. If
that is easy – try the hardest and very rare 'elbows to the ground'. Breath out when going into
the stretch and in when bouncing out of it.
Video - Locomotion Workout Beginner

Video - Locomotion Workout Intermediate

Video – Locomotion Workout Advanced

SEQUENCING MOVEMENTS

In order to create and control a Floreio flow like in the original Floreio Art clip, one needs to
practice and develop the following aspects in his practice:

A. Singular movements.
B. Sequences of 2 to infinite amount of movements put together.
C. Improvised sequencing practice of known movements.
D. Finally and most difficult feat – improvised practice. (both sequencing and movement
improvisation)

We are still in the beginning stages of building our flow, but bare with me. The results will be
worth it, and I do hope you are having fun moving, training, balancing, mobilizing and
strengthening in this non traditional and non-boring way. There is much more to exercise than
push ups, pull ups and squats. Be creative, organic and... Flow.

Video – Static QDR Easiest to Hardest Variations

We are going to dedicate the first part of the practice to statically strengthening of the QDR
position.

Usually Capoeira practitioners stop their practice at the 'legs up, support with head and
hands' 3 point QDR. This is a very limiting practice if you are after more advanced Floreio
development down the road.

The reason is that most Floreio transitions, variations and flows that goes through the QDR
are performed with only limited amount of fully supported three original points of contact QDR.
(Head and two hands) Instead, one will have to develop great control in the main active arm,
and without the head supporting. Control of this position will allow very fast learning and
implementation stage to advanced Floreio movements.

Most Capoeiristas (every one that I know but me and my students, basically, but I don't know
everyone...) will just dedicate time to learning more and more pieces of Floreio, and while
doing so improving the control in the QDR in those positions, but I prefer to take a more basic
and general approach, one that allows me to control every QDR movement that I run into
instantly and without wasting undue time specifically training for it – the advanced QDR
development or simply The One Handed QDR.
The progression towards the One Arm QDR is as follows:

1. 3 point support closed position QDR resting the upper knee on the non supporting elbow.
2. 3 point support closed position QDR knees in the air.
3. 3 point support open position QDR.
4. 2 point support open position QDR. (no head)
5. 1 point support + fingertips open position QDR.
6. 1 point support QDR.

Check out the clip below going through the various variation. Choose the one suitable for you.
Train for time. This is not a difficult feat to achieve, (unlike the One Arm Handstand – we will
go over that in the future) just be consistent and devote the time needed for ingraining it. Also,
I advice you to work the Wrist Routine super heavy and frequently if you are after this
advanced variation. You can thank me later.

Sequencing Role Into Au Cortado

Today's sequencing work is going to concentrate on combining a Role with various Au

Cortado variations.

Video – Role Into Half Au

The easiest variation is going to be Role Into Half Au sequence. From the squat flow cleanly
into a Role, from the middle position of the Role, when your head is between your legs which
are spread wide, start to sweep the second leg going out of the Role to the side (Like a
normal completion of Role) and up into the Half Au Position.
Continue extending into the Half Au, stop briefly in the position and lower into a new squat.
Repeat on the other side.

Video – Role Into Au Cortado

The intermediate variation is going to be Role Into Au Cortado.

The same details about the entry from the beginner variation apply, only from the Half Au
Cortado flow into the other side Half and lower into a squat. Continue with the whole
sequence to the other side.

Video – Role Into Regretting Au

The advanced variation is going to be Role Into Regretting Au. It is basically the same as the
intermediate variation, only you are not quite completing the Au Cortado, but stopping a few
inches off the ground and reversing into the side you came from. This variation requires better
handstand dominance, strength, balance and some side arching control of the spine, but will
reward you big time in those areas once achieved.
 SCAPULA & FLOREIO PRACTICE

This is a routine I designed, after realizing the importance of Scapula mobility in improving
shoulder health, flexibility and strength. If you are interested in one or all of these aspects,
you should start to take better care of your scapula – mobilizing it in various directions,
rotating it and using its various functions. This is only part of the picture when it comes to
scapula and shoulder health, mobility and strength. More pieces of the puzzle around the
corner.

The first exercise in the routine is The Scapula Push Up.

From a push up position, sink down, pulling your scapula together and taking your chest
towards the floor, without bending your elbows. From this position, elevate the upper body
back up, while pushing the scapula apart and rounding the upper back. You can add
resistance by many forms, one of them is to hold an elastic band in each hand, wrap it around
your upper back and perform the exercise, stretching the band while you are performing it.

The second exercise is the Overhead Straight Arm Pull Down.

It is a very simple exercise – from the hands up, shrugged shoulders position (handstand
position) and while holding an elastic band, pull your arms down to your sides, until reaching
shoulder height and while depressing the Scapula and chambering the Humerus head (the
end of the upper arm inserting into your shoulder capsule) into position.

The third exercise is The Whippet.

This is an old school exercise that is a staple in shoulder mobility and flexibility promotion.
Hold an elastic band in both hands, wrapped around your upper back. Straighten your arms to
the sides. From this position, bring the scapula together and at the same time draw your
hands closer behind your back, making sure to maintain an externally rotated upper arm
position.
Hold the stretched position for the desired amount of time, and bring your hands back
forward, passing the body line and bringing them closer together in the front, while driving the
scapula out as much as you can and widening your upper back.
Repeat for reps.

The fourth exercise is the Shoulder Dislocations with an elastic band.

From the hands above your head position with shrugged shoulders and while holding a
suitable elastic band, rotate both arms backwards, while depressing the arms down in the
shoulder sockets and maintaining an externally rotated upper arm. Rotate back up while
elevating the arms in the shoulder capsule and reach a shrugged shoulders arms over head
position.
I find little benefit in completing the front half of the circle, it is a waste of time- Perform only
the mentioned ROM.

Video – Scapula Mobilization Routine

Reps/Sets
One routine will consist of:
1. Scapula Push Ups X 10 reps / slow and controlled, pause at both ends
2. Overhead Straight Arm Pull Down X 10 reps / slow and controlled, pause at both ends
3. The Whippet X 10 reps / slow and controlled, pause at both ends
4. Shoulder Dislocations X 10 reps / Slow and controlled

In warm up I usually use 1 run through the routine only, in Prehab/rehab blocks I will go as
high as 5 run troughs.

Video – Half Au Cortado And Entry Rotation Into Low Bridge

The easiest variation will be to perform a Half Au, hold momentarily, return to Squat and then
go into the rotation entry into low bridge – as deep as your current level allows you, hold, and
go back to the squat. Repeat to the other side.

Video – Au Cortado And Rotation Into Low Bridge

The intermediate variation will be to execute a full Au Cortado, land back into the Squat and
then go through a complete Rotation Into Low Bridge, finishing in Squat again. Repeat on the
other side and continue.

Video – Au Cortado Press And Rotation Into One Arm Low Bridge

The advanced variation will be an Au Cortado Press, lower slowly into the Squat and then
Rotation Into One Arm Low Bridge and back to Squat. Repeat to the other side

TWO NEW SEQUENCES

We are going to continue to develop our two-movement sequences today. We have explored
the following combinations so far:
1. Au Cortado and Rotation Into Low Bridge
2. Role and Au Cortado
3. Role and QDR Rotational Push ups

Today we will work on two more:

4. Role and Rotation Into Low Bridge

5. Rotation Into Low Bridge and QDR Rotational Push Ups

Mind you, besides the use of Rotation Into Low Bridge, Role, QDR Rotational Push Ups and
Au Cortado we also have what I like to call 'Transitional Movement' - the Squat. So, each
dynamic movement we do, start at the Squat and end with a Squat. Remember this when you
practice.

Video – Role And Entry Rotation Into Low Bridge

The easiest variation will be to perform a full Role – Squat to Squat and then add an Entry
Rotation Into Low Bridge. Hold, come back to Squat and repeat to the other side.

Video – Role And Rotation Into Low Bridge

The intermediate variation will be to perform a full Role and a full Rotation Into Low Bridge.

Video – Rotation Into One Arm Low Bridge And QDR Rotational Push Ups

The advanced variation will be a full Role and a One Arm Rotation Into Low Bridge.

Video – Role And Rotation Into One Arm Low Bridge Beginner

The beginner variation will be an Entry Rotation Into Low Bridge, come back to Squat and
then a variation you can handle of the QDR Rotational Push Ups.

Video – Role And Rotation Into Low Bridge Intermediate

The intermediate variation will be a full Rotation Into Low Bridge, come back to Squat and a
QDR Rotational Push Ups. (legs in the air)

Video – Role And Entry Rotation Into Low Bridge

The advanced variation will be a One Arm Rotation Into Low Bridge, come back to Squat and
then a QDR Rotational Push Ups and back to Squat.

BASIC TRAINING

Today, back to the basics, and lots of mobility!

(See Workout)

EXPLOSIVE LEG PRACTICE

Friends, today I am going to continue and widen the vocabulary of training tools we use into
the area of explosive leg development and jump training.
Part of my weekly training schedule is dedicated to the development of jumping ability,
explosiveness of the lower body and further increases of power.
As an acrobat I use this type of training in combination with basic and advanced acrobatic
skills, but one can use similar methods without the actual flipping and spinning in the air. I will
provide both options – an acrobatic one and a normal jump one.

Video – Jump Into Box – Standing

Stand in front of a box from knee to head high, create a small knee bend, swing your arms
and jump into the box, landing in a squat position on top of it. Come down, leg by leg or
jumping down and repeat for reps.

Video – Jump Into Box – Squat

Stand in front of a box from knee to head high, squat down and hold without moving for 3-5
seconds. Explode from the squat up and into the box, landing in a squat position on top of it.
Repeat for reps.

Video – Front Flip – Standing

Stand with an erect body. Swing your arm up and behind your head and initiate a front flip
while trying to jump up and tuck hard. Soften the landing, trying to land in place. Front flipping
from punching is very different from this. The standing front flip requires a lot of explosive
strength in the legs and abdomen because of the way our body is build. It is much easier to
initiate a back flip from standing than a front one – one only needs to compare the posterior
chain to the anterior body muscles.
Repeat for reps

Backflip – Iso Squat

Squat down, taking both arms forward. Pause for 3-5 seconds, swing your arms while
jumping explosively into a back flip. Try to stick the landing, softening into it. Repeat for reps.
Do not let the squat position at the start of the exercise to change the 'triple extension' in your
calf, knee and hip from occurring due to different timing. Make sure you completely extend
upwards before tucking into the flip.

Video – The Shrimp

The easiest variation starts in the kneeling position one leg behind you placed from knee to
foot on the ground.

Balance yourself with the hands forward, pull forward and up, while pushing into the ground
with your active leg. Reach a standing position on one leg, lower down the same way and
repeat for reps.
The intermediate variation will be exactly the same, apart from one difference – the back leg
is only touching the ground with the knee. (the foot is lifted in the air)

Video – The Shrimp Advanced

The advanced variation will be to grab a hold of the back foot in a quad stretch position and
slowly while pulling forward and up and using no momentum, stand up. Come down the same
way and repeat for reps.

The advanced variation is the hardest body weight exercise I ran into until today. I don't need
to take my shoes off to count the number of people I have witnessed performing this correctly
(no momentum and in the correct positioning) and I have challenged some heavy squatters
and heavy pistol practitioners.
The reason is a the bad mechanical advantage of the movement of course. Try it, it is a
humbling experience.
Having said that, it is not the hardest variation of the exercise... but we will leave something
for the future!

Video – Harop Curl Beginner

The Harop Curl or Natural Hamstrings Curl is another brutal bodyweight leg exercise,
concentrating on the back of the leg, and especially the hamstrings muscle group. (Other
muscles active here are the Gastrocnemius, Glute, lower back and countless other small
muscles)

Kneel down on your knees with your feet anchored below a heavy object / someone standing
on your soles while you point your feet behind you.
If you are a feeling some knee strain feel free to cushion your knees.
The beginner variation will be to break the angle of the knee and lean forward a bit. When you
feel you cannot go further anymore, start to break the angle at the waist and touch your nose
to the ground/bench. Return to upright kneeling position and repeat for reps.

Video – Harop Curl Advanced

The advanced variation will include a more acute angle forward in the knees and a minimum
break in the chest to knee line.
This is a simple exercise but not an easy one. Expect some serious cramping of the back of
the legs, and approach it with caution. Do not try to go for advanced variations too soon.

3 MOVEMENT SEQUENCE AND METCON

Today we are going to combine 3 Floreio movements into a sequence and train that small
flow piece.

Video- Half Au Cortado + Role + QDR

Combining those three elements requires control of each one of them, so make sure you
return back to the previous workouts to read the descriptions and train them individually
before you continue.

Flow from a squat into a Half Au, lower back and sideways, pull into a Role and directly
through to QDR. Return to Squat and repeat for reps.

Video – Au Cortado + Role + QDR + Role

From a squat go into a full Au Cortado, come back directly to a Role and flow into the QDR,
from the QDR flow into one more Role, to the opposite side and return to squat. Repeat for
reps.
Video – Au Regretful + Role + QDR Rotational Push Up

Go into an Au Regretful, directly into a full Role and from there into a QDR rotational Push Up.
Come back to Squat and repeat for reps.

Comments about quality of movement

If you watch the videos carefully, you can observe there are certain 'additions' to each
movement above and beyond what is functionally necessary for the movement to happen. For
example, the Role basically takes me from a squatting position in point A to squatting position
in point B. But... It is not only performed with that function in mind, but the weight shift,
smoothness of the movement and the 'Movement Logic' are also taken into consideration. Try
to absorb and analyze those qualities, and add them to the way that you move.
At this time, I will not give too many details about quality of movement, for the following
reasons – A. This medium is limiting in its ability to transfer such data to an audience and B.
for the reason you have a lot on your hands right now as it is.
But, be aware of it, and try to play with the quality of your movements when you feel it is
possible.

Pistol + Side Push Ups

This is a combination I created a long time ago as a conditioning movement that combines
upper body, lower body and core (mostly in the advanced variation – due to the lifted front
leg) into one small piece of flow.

Video – Eccentric Pistol + Side Push Up Beginner

The easy variation starts while standing on one leg. Make sure your weight is concentrated on
your heel, lower back and down into a one leg squat, making sure the heel doesn't come up,
and that the hand of the same side of the raised leg is waiting to receive the floor. When you
reach the bottom of the Pistol Squat, lower your foot to the ground, but do not let any other
part of your body besides you hand and both feet touch the floor. Lower down to the side
push up, letting your body pass the elbow line and into 'Vasamento' position. Push back up.
Pull the straight leg back into a normal squat. Stand up. Repeat for reps.

Video – Eccentric Pistol + One Arm Side Push Up Intermediate

The intermediate variation will be only a bit different from the beginner one:
1. No help from the hand during the decent into the pistol.
2. One Arm Side Push Up and not two.

Video – Pistol + One Arm Side Push Up Advanced

The advanced variation will be even more challenging than the intermediate:
1. Lift the whole leg that is free from the start and during the whole exercise and make sure it
is still hovering above the ground in the one arm side push up.
2. A concentric lifting out of the pistol position is added – not only decent on one leg but also
coming back up on one leg.
 CLOSED SYSTEMS

Lets talk about flow.

Being approached countless times after giving a demonstration of Floreio flow and asked
'teach me flow', I started to develop a systematic approach and methodology to flow work.

As I have discussed before, the various stages of true improvisational flow development are:
A. Singular movement practice
B. Sequencing singular movements into small flow pieces
C. Improvised sequencing of known movements
D. Improvised movements and improvised sequencing

Today I am going to describe another important piece of the puzzle, explaining how to create
and choose movements that will combine together into an intelligent system that one will be
able to work with in stage C – improvised sequencing of known movements. This is the
principle of 'Closed System Flow' - a term I coined to describe this principle. (I will use CSF
from now on)

Closed System Flow

CSF is a model that describes how to construct a smart flowing system integrating its various
parts in such a way that continuous, never ending flow is the result.
The main problem with attempting to flow usually is getting to a 'corner' or a bump in the flow,
a place from where at that particular moment you cannot continue from.
The CSF's main concern is to create a rounded, circular system with no corners or bumps,
that the practitioner will be able to continue flowing in, moving infinity from movement to
movement.

In order to accomplish that and for one to maximize his artistic choices I understood very
quickly that interaction between all the various components-movements of the flow needs to
happen. Lets use an example of a 4 movement CSF – Role, Au Cortado, Low Bridge, QDR.

When choosing those 4 movements I need to ask myself: can all of the movements flow from
one to another in a seamless manner?

Now, lets see – we have explored quite a few sequencing of those movements, so we know
we have accomplished that goal.
The reason all those 4 movements interact in such a way is that I made sure they connect in
a 'joint connection' or 'transitional movement' - the Squat.

Take notice – each one of the 4 movements are starting in a squat and ending in a squat.

This enables me to flow endlessly from movement to movement, passing through the Squat
(but not only – on that later on) and continuing on to the next movement, creating.... infinite
flow.

Take a look at the diagram I created below to describe this 4 movement CSF model:
And now, due to the design of the various skill levels I provided over the last couple weeks, I
will give three examples of CSF – beginner, intermediate and advanced:

Video – 4 Moves Close System Flow – Beginner | Intermediate | Advanced

Notice the way the various elements connect to one another – from one movement into
another movement, passing directly or through the transitional movement (Squat) and on with
the flow.

This kind of practice offers great benefits.

It is a compact training piece incorporating mobility work, strength endurance, balance and
control, creativity, mental work and more and more, and all in one chaotic segment.
Adaptation to such a practice is a lot more challenging than to the traditional set/rep scheme
of linear exercise systems.
It is a great manifestation of the physical abilities you have acquired already, and will further
help to develop those abilities.
Down the road this kind of practice will be widened to include more and more movements,
fusion movements (a whole other very interesting subject), transitional movements and as the
end goal – a true improvisational flow.

NEW MOVEMENTS

Today we are going to continue adding more 'words' into our new language. Our goal is to
build control in singular movements and then move them into use – flow work, specifically in
our Closed System Flow that will be developing on and on with time, until it will become a
monster octopus with many tentacles. Such a flow will enable improvisation on the floor to
happen in a beautiful demonstration of freedom of movement, mobility, strength, balance and
control over one's body and mind. You can look at it as an advanced form of Yoga, Dance,
mobility work, Improvisation, joint preparation, metcon – metabolic conditioning and of course
– movement.
Video – Corta Capim Spin

The corta capim spin requires some dynamic (rotational) balance and will be challenging at
first.
Start in the squat. Shift the weight towards one foot, transferring into the ball of the foot and
letting the knee come lower simultaneously. The other leg, which will become free to move
due to the weight shift, will be straightened sideways.
Put your hands on the ground in front of you, between your legs. Start pushing the floor with
your hands, rotating your body in its fixed position around the axis foot until you complete a
full turn. Shift into the squat again and change sides. Repeat for reps.

The harder variation will be to initiate the push with the hands, and use your hands only to
'save you' in case of loss of balance. Try to do it as late as you can into the movement, until
you feel you can complete the full turn with no hands assistance at all.

The hardest variation will be to initiate the movement from the hands and then complete a full
turn with no hands touching the floor. Transform into the squat when you finish the full turn
and start again to the opposite side. Make sure you do not shortcut here! Complete a full
turn and land with the foot on its original spot on the floor.

Video – QDR

The QDR Circles are an advanced movement requiring the control of the Advanced QDR
Rotational Push Up.
If you are unable to do it yet, go back to practice the intermediate and advanced variations of
the QDR Rotational Push Ups and come back to this movement once you have done so.

Basically, from a squat, place you hands in front of you and lower towards the QDR, kick into
the low one leg bridge QDR rotational push up position, trying to land as deep as you can into
the rotation – almost in the line that originates in between your hands.
From the low one leg bridge position, take the straight leg, bend it and place it behind the bent
leg in a cross-step and while making sure the body is lifted a bit higher than the original low
bridge position. A side turning of the body needs to happen at the same time.
After cross-step (Look at the side and rear view to better understand that) slide your body
from above towards the opposite elbow into a QDR position, while straightening the lower leg
and kicking with it out of the position. Come out into a low 4 point stance on hands and feet
and enter another QDR to repeat the circle.
Complete the desired number of reps before changing sides.

Take notice of these details:

1. Do not let the body sag into the ground in the low bridge positions – lift your pelvis up and
arch your back – to provide room for the cross step to happen.
2. Land softly on the balls of the foot each time before you come to your heels. (if necessary
at all)
3. Strong elbow and wrist position should be maintained. No playing around here – keep
tension or injury will occur. If you are not able to do so, go work easier variations.
4. The hands do not move during the whole circle exercise – this restriction will create a lot of
good adaptations in your body – mobility, stability and strength, because you will have to
move your whole body around those two points of contact, in a closed kinetic chain fashion.
Moving the hands from their original position will degrade this exercise substantially.

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 basically 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.

Video – Head Bridge to QDR

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 (don't 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 further
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, simulating 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.

Video – Rotation Into High Bridge Lower to Head with QDR Exit

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.

Video – Rotation Into High Bridge with QDR Exit

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. Don't just do it. Do it with flow.

Video – 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, transferring 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 important 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 finally back to the heel.
2. Completely extend 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. Don't 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. Don't 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).

ANOTHER PRACTICE

(See Workouts)

PULLING AIR BABIES

Today we will plunge into the world of pulling strength and learn a new static position, adding
to our Equilibre/hand-balancing vocabulary.

Video – 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
challenges.

Basically, 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.

Video – 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.

Video – 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 development 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 musculature involved in the balance.
Hold for time and come back to Squat.

Video – 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 coming one
step closer to the one arm Air Baby.
Repeat for reps, come down, and perform on the opposite side.

Video – 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 eventually two or one
fingers of the free hand. Basically 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 scapula.
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 approaching 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.
 REVERSE CORTA CAPIM & HLR

Video – Reverse Corta Capim and HLR

It is exactly as it sounds – a Corta Capim Rotations only performed in reverse. It is a more

challenging 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 finally back to the heel.
2. Completely extend 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. Don't 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.

Video – Swedish Bench Hanging Leg Raises

Installing the Swedish Bench in the proper height allows for fine tuning 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.

Video – 0-90 Hanging Leg Raises

Another challenging variation that includes an upper back component to it, along with an
advanced core challenge is 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.

Video – One Arm Hanging Leg Raises

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
eventually to progress to the one arm version.

BACK TO BUSINESS

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.

Video – The Swedish Bars Front Support

This is a basic exercise used in gymnastics 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 tension, and though, helping support your body, even though
the body is not on top of the supporting point (hands) - which is exactly the point.

Video – 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 impossible 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 – gluing 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.
Especially 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.

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 haven't 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 freedom 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.

Video – Queda Batido – Easy Variation

The intermediate variation will use both arms at all times to control the movement.

Video – Queda Batido – Advanced Variation

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.

NEW SEQUENCE

Video – Corta Capim Spin into QDR Rotational Push Up

This sequence of Floreio movements is comprised by two movements we have previously

explored:

Video – Corta Capim Spin

Video – 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 possibilities 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
separately 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 bio mechanical 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-Mississippi, 2-Mississippi, 3-Mississippi)

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.
 BRIDGE PUSH UPS

As you probably 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 conceivable 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.

Video – 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.

Video – 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 especially because it transfers so well to various Floreio
movements. (I have not shared those movements yet)

Basically, 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.

Video – 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.
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 tomorrow, either in a form of
massage or foam rolling. (Self education through the internet is a beautiful thing…)

LONGER SEQUENCE PRACTICE

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, usually it is
advisable to breath through the movements, and let the natural connection between breath
and movement occur – if a movement expands your rib cage – 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 actually 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.

Video – 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 haven't,
you have no business training this Floreio piece yet, dedicate your time to perfecting the basic
skills, as I have outlined them here from the first Floreio Art practice.
Build up to it, and you wont get injured, frustrated with the practice and finally...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.
 LEGS AND LONG SEQUENCE PRACTICE

Today's new sequence is a long one comprised from: Au Cortado – Corta Capim Spin – QDR
Rotational Push Up – Role.

Video – 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:

Video – Corta Capim Spin into QDR Rotational Push Up

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.

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 especially, you do not want an
injury to stop you from practicing.

LOCOMOTION CONDITIONING II

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 intermediate or
intermediate to advanced, but only if you are ready and up to it.
 SMOOTHING THE FLOW

A new sequence today:

Video – Rotation Into Low Bridge – QDR 2 QDR Role

From a squat, start a Rotation Into Low Bridge, continuing with the second hand to the QDR
position. Lean sideways with your body and shift more weight into the QDR support arm.
Slide the first hand across the second hand, while rotating the body along its axis and
performing a type of a Role with the legs. As you place the first hand in its new position,
continue the Role into a new QDR position on that hand and slide out from it sideways into a
squat.

Important notes:
1. The first QDR position needs to be stable and support the majority of your bodyweight in
order for the 'slide out' to happen smoothly. You need this stable support in order to move
every other body part around it. ('Give me a fulcrum and I shall move the world' as
Archimedes said)
2. The head should also slide on the floor along with the body and the first hand – keep it
close to the ground, as there is a tendency to lift it above the floor.
3. Make sure you articulate the exit from the second QDR position and out into the squat.
First reach the 'one leg bent and the other straight' position and then slide out into the squat.
Don't forget, 'the devil is in the details'. (I like better the Hebrew version - 'God is in the small
details')

SOME MORE PRACTICE

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

REVERSE CORTA CAPIM – AU CORTADO

Video – Reverse Corta Capim – Au Cortado

A sequence of two simple movements – Reverse Corta Capim and Au Cortado.

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

Extra Moves

Spinal Care

1. Frontal head spinal wave

You can read everything you need for it in the article I've shared above.

2. Frontal hip spinal wave

On the same principle, but the movement is driven from the pelvis and passed to the head.
The first thing that goes forward is the knees, then the pelvis, the navel, the ribs, the chest,
the chin and the forehead.

3. Rotations on the wall

Stand with your back to the wall, two steps away. One hand is on the wall, the fingers pointing
upwards. Transfer a little weight to your hand. Slowly, unfolding the back turn to a bridge-like
position ( Arch). Try to watch the wall all the time. The rotation should occur on the lower part
of the palm, on the opposite side of the thumb, while the rest of the palm rises from the wall.
Also, turning on the shoulder is essential. When approaching the Arch position, place the
other hand on the wall. The fingers of both hands point to the floor in the middle position.
Slowly carry the weight of your second hand and start going to the other side, turning your
hand in the same way. Rotate sides and repeat for the specified number of times.

4. Bodyweight curl

Standing 1-2 steps from the wall, unfold the back as if you want to measure how tall you are.
Starting the chin retraction movement,
continue to fold your back gradually from top to bottom. Your feet stay straight on your knees
all the time, and the pelvis does not have to touch the wall behind you.
Make sure your head is as close as possible to your knees. Go back the same way you're
down to the bottom – with a shrunken back that's getting up. Do not straighten your back to
the bottom! Repeat for the specified number of times.

Exemplary movement:

A1 Head wave head 3-5 minutes without interruption

1 minute rest
B1 Front pelvis wave 3-5 minutes without interruption

1 minute rest

C1 Rotations on the wall 5 x per country

C2 Fold to wall x10 (slow)

1 minute break after both, 3-5 series

C1, C2 means that you perform the two exercises one after another without rest, and only
then you have a pause.
PRACTICE
 FLOREIO PRACTICE 1

BEGINNER
A1 Perform 5 min of jump rope
B1 Shoulder ROM and Stabilization routine X 1 set
C1 Ido's Squat Clinic Routine X 1 set *

D1 Slide Into Low Bridge X 5 reps of 5 seconds holds in position (each rep)
D2 Rotations Into Arch Using The Wall X 10 reps
D3 QDR Rotational Push Ups -Beginner variation 10 reps
Repeat D1-3 for 3 total sets

INTERMEDIATE

A1 Perform 5 min of jump rope

B1 Shoulder ROM and Stabilization routine X 1 set
C1 Ido's Squat Clinic Routine X 1 set

D1 Rotations Into Low Bridge X 10 reps

D2 QDR Rotational Push Ups -Beginner variation (Lift both feet off the floor) 10 reps
Repeat D1-2 for 3 total sets

ADVANCED

A1 Perform 5 min of jump rope

B1 Shoulder ROM and Stabilization routine X 1 set
C1 Ido's Squat Clinic Routine X 1 set

D1 Rotations Into Low Bridge Advanced X 10 reps

D2 QDR Rotational Push Ups -Advanced variation X 10 reps
Repeat D1-2 for 3 total sets

*(Soleus 10x; last 10s hold | HR 10reps, 5 per leg, increase ROM as you go | SHR 10 reps |
TS 30-60s hold | DTS 10 reps | SSP hold 30-60s | DS 10-20 reps as low as you can)
 FLOREIO PRACTICE 2

BEGINNERS/INTERMEDIATE

A1 5 min of total body joint mobility

B1 Shoulder ROM and Stabilization routine X 2 sets / no rest
C1 Ido's Squat Clinic Routine X 1 set *

D1 Slide Into Low Bridge X 5 reps of 5 seconds holds in position (each rep)
D2 Rotations Into Arch Using The Wall X 10 reps

or

D1 Rotations Into Low Bridge X 10 reps

D3 High Bridge hold – total time 30 sec (you can break this up into a couple of subsequent
attempts, but don't continue to the next exercise until 30 seconds have been completed)

or

D3 Rotations into High Bridge X 10 reps

D4 Half Au Cortado X 14 reps

or
D4 Au Cortado X 10 reps
D5 QDR Rotational Push Ups - Beginner variation X 10 reps

Complete the whole D1-D5 circuit 3 times, without resting between exercises, but resting 90
seconds after the complete circuit.

ADVANCED

A1 5 min of total body joint mobility

B1 Shoulder ROM and Stabilization routine X 2 sets / no rest
C1 Ido's Squat Clinic Routine X 1 set

D1 Rotations Into Low Bridge X 10 reps / 1 set

E1 Rotations Into High Bridge X 10 reps / 1 set
F1 Rotations Into Low Bridge Advanced X 10 reps
F2 Au Cortado / Au Cortado Presses X 10 reps
F3 Rotations Into High Bridge Advanced X 10 reps
F4 QDR Rotational Push Ups -Advanced variation X 10 reps

Complete the whole F1-F4 circuit 3 times, without resting between exercises, but resting 75
seconds after the complete circuit.
* (Soleus 10x; last 10s hold | HR 10reps, 5 per leg, increase ROM as you go | SHR 10 reps |
TS 30-60s hold | DTS 10 reps | SSP hold 30-60s | DS 10-20 reps as low as you can)
 FLOREIO PRACTICE 3

ALL LEVELS

A1 Jump Rope 3 Min

A2 Ido's Squat Clinic Routine X 1 set *
A3 Shoulder ROM and Stabilization routine X 1 set
A4 Wrists Routine X 1 set**

Repeat for a total of 3 subsequent sets – no rest

Don't neglect your hips, wrists and shoulders preparation, they will be heavily used tomorrow.

*(Soleus 10x; last 10s hold | HR 10reps, 5 per leg, increase ROM as you go | SHR 10 reps |
TS 30-60s hold | DTS 10 reps | SSP hold 30-60s | DS 10-20 reps as low as you can)

**A. Examine this wrists routine in the first half of this clip and practice it often: (I recommend
3-5 times a week and every day when trying to rehab a wrist injury with very low intensity)

It can be used in two ways:

1. As a warm up – first the stretching for 10-30 seconds each variation and then 10 reps of
each of the dynamic moves variation one after the other without rest. Work as slowly as
possible.

2. As a prehab tool at the end of your session for 10 reps each X 3 sets of the whole routine
 FLOREIO PRACTICE 4

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
A5. The assisted stretching part of the Shoulder ROM and Stabilization routine only (no
rotator cuff work at the start) for 1 more subsequent set

Rest 2 min

B1. Handstand Body Line Wall Drill X 10 sec X 5 sets / 45-60 sec of rest

Rest 3 min

C1. Gatherings Beginner Variations

C2. Rotations Into Low Bridge (Or the Slide Into Low Bridge and Rotations Into Arch Using
The Wall combination for the same number of reps, each exercise, indicated below for the
rotations)
C3. QDR Rotational Push Ups

Perform 10,8,6,4,2 reps per exercise, rest after C3 only for 75,60,45,30 second accordingly

Rest 2 min

D1. Role work, right-left-left-right-left, etc.. (In Random) as little rest as you can for 3 minutes
straight. Flow around the floor. Sweat will go flying. Good stuff!

INTERMEDIATE

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
A5. The assisted stretching part of the Shoulder ROM and Stabilization routine only (no
rotator cuff work at the start) for 1 more subsequent set

Rest 2 min

B1. Handstand Body Line Wall Drill X 20 sec X 4 sets / 45-60 sec of rest

Rest 2 min

C1. Handstand Straighten Into Line X 30 sec of total work X 2 sets / 90 sec (try to implement
the body line achieved in B1 here)
 Rest 3 min

C1. Gatherings Intermediate Variations

C2. Rotations Into Low Bridge
C3. QDR Rotational Push Ups

Perform 10,8,6,6,6 reps per exercise, rest after C3 for 60,60,45,45 second accordingly

D1. Role work, right-left-left-right-left, etc.. (In Random) as little rest as you can for 5 minutes
straight. Flow around the floor.

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
A5. The assisted stretching part of the Shoulder ROM and Stabilization routine only (no
rotator cuff work at the start) for 1 more subsequent set

Rest 2 min

B1. Handstand Body Line Wall Drill X 30 sec X 3 sets / 45 sec of rest

Rest 2 min

C1. Handstand Straighten Into Line X 45 sec of total work X 3 sets / 90 sec (try to implement
the body line achieved in B1 here)

Rest 3 min
C1. Gatherings Advanced
C2. Rotations Into Low Bridge Advanced
C3. QDR Rotational Push Ups Advanced

Perform 5 sets of 10 reps per exercise, rest after C3 for 45-90 seconds

D1. Role work + other Floreio movements you have down for 1 minute straight. Flow around
the floor. Improvisation exercise.
Rest for 1 min and complete 3 total sets
*A. Examine this wrists routine in the first half of this clip and practice it often: (I recommend
3-5 times a week and every day when trying to rehab a wrist injury with very low intensity)

It can be used in two ways:

1. As a warm up – first the stretching for 10-30 seconds each variation and then 10 reps of
each of the dynamic moves variation one after the other without rest. Work as slowly as
possible.

2. As a prehab tool at the end of your session for 10 reps each X 3 sets of the whole routine

**(Soleus 10x; last 10s hold | HR 10reps, 5 per leg, increase ROM as you go | SHR 10 reps |
TS 30-60s hold | DTS 10 reps | SSP hold 30-60s | DS 10-20 reps as low as you can)
 FLOREIO PRACTICE 5

BEGINNER

A1. 5 min rope jump

A2. Wrist routine X 1 set *
A3. Ido's Squat Clinic Routine X 1 set **
A4. Shoulder ROM and Stabilization routine X 1 set

Rest 2 min

B1. Rotations Into Low Bridge or if you can already Rotations into High Bridge X 10 reps
(Or the Slide Into Low Bridge and Rotations Into Arch Using The Wall combination for the
same number of reps)
B2. Gatherings Beginner Variations X 10 reps

Complete 3 sets of B1-B2 resting 30 seconds in squatting position in between exercises

Rest 2 min

C1. Half Au Cortado X 14 reps or Au Cortado X 10 reps

C2. Role Into QDR sequence X 10 reps

Complete 3 sets of C1-C2 resting 30 seconds while standing in between exercises

Rest 2 min

D1. NDA Lateral Push Ups side to side X 20/18/16 reps

Rest 60 seconds between sets

INTERMEDIATE

A1. 5 min rope jump

A2. Wrist routine X 1 set
A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set

Rest 2 min

B1.Rotations into High Bridge X 10 reps

B2. Gatherings Intermediate Variations X 10 reps

Complete 3 sets of B1-B2 resting 30 seconds in squatting position in between exercises

Rest 2 min

C1. Au Cortado X 10 reps

 C2. Role Into QDR sequence X 10 reps

Complete 3 sets of C1-C2 resting 30 seconds while squatting in between exercises

Rest 2 min

D1. NDA Lateral Push Ups side to side X 20 reps

Perform 3 sets resting 45 seconds between sets

ADVANCED

A1. 5 min rope jump

A2. Wrist routine X 1 set
A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set

Rest 2 min

B1. Rotations Into High Bridge Advanced X 10 reps

B2. Gatherings Advanced X 6 reps

Complete 3 sets of B1-B2 resting 45 seconds in between exercises

Rest 1 min

C1. Au Cortado Presses X 6 reps as slow as possible

C2. Role Into QDR Rotational Push Ups X 10 reps

Complete 3 sets of C1-C2 resting 90 sec only after C2

Rest 2 min

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

*A. Examine this wrists routine in the first half of this clip and practice it often: (I recommend
3-5 times a week and every day when trying to rehab a wrist injury with very low intensity)

It can be used in two ways:

1. As a warm up – first the stretching for 10-30 seconds each variation and then 10 reps of
each of the dynamic moves variation one after the other without rest. Work as slowly as
possible.

2. As a prehab tool at the end of your session for 10 reps each X 3 sets of the whole routine

**(Soleus 10x; last 10s hold | HR 10reps, 5 per leg, increase ROM as you go | SHR 10 reps |
TS 30-60s hold | DTS 10 reps | SSP hold 30-60s | DS 10-20 reps as low as you can)
 LOCOMOTION CONDITIONING

BEGINNER

A1. 5 min Joint Mobility

A2. Wrist routine X 1 set *
A3. Ido's Squat Clinic 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

INTERMEDIATE

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

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

*A. Examine this wrists routine in the first half of this clip and practice it often: (I recommend
3-5 times a week and every day when trying to rehab a wrist injury with very low intensity)

It can be used in two ways:

1. As a warm up – first the stretching for 10-30 seconds each variation and then 10 reps of
each of the dynamic moves variation one after the other without rest. Work as slowly as
possible.

2. As a prehab tool at the end of your session for 10 reps each X 3 sets of the whole routine

**(Soleus 10x; last 10s hold | HR 10reps, 5 per leg, increase ROM as you go | SHR 10 reps |
TS 30-60s hold | DTS 10 reps | SSP hold 30-60s | DS 10-20 reps as low as you can)
 SEQUENCING MOVEMENTS

BEGINNER

Warm Up
A1. 5 min Rope Jump
A2. Wrist routine X 1 set *
A3. Ido's Squat Clinic Routine X 1 set **

Rest 90 sec

QDR Static Work

B1. Static QDR 10-30 sec per side / 3-5 sets / 45 sec rest

Rest 90 sec

Sequencing Movements Work

C1. Role Into Half Au / Role Into Au Cortado 12 reps / 3-5 sets / 60 sec rest
D1. Role Into QDR sequence X 12 reps / 3-5 sets / 60 sec rest

Prehab Cool Down

E1. Wrist Routine X 3 subsequent sets

INTERMEDIATE

Warm Up
A1. 5 min Rope Jump
A2. Wrist routine X 1 set
A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set

Rest 90 sec

QDR Static Work

B1. Static QDR 10-30 sec per side / 3-5 sets / 45 sec rest

Rest 90 sec

Sequencing Movements Work

C1. Role Into Au Cortado 12 reps / 3-5 sets / 60 sec rest
D1. Role Into QDR sequence X 12 reps / 3-5 sets / 60 sec rest

Prehab Cool Down

E1. Wrist Routine X 3 subsequent sets
 ADVANCED

Warm Up
A1. 5 min Rope Jump
A2. Wrist routine X 1 set
A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set

Rest 90 sec

QDR Static Work

B1. Static QDR 10-30 sec per side / 3-5 sets / 45 sec rest

Rest 90 sec

Sequencing Movements Work

C1. Role Into Regretting Au X 12 reps / 3-5 sets / 60 sec rest
D1. Role Into QDR Rotational Push Ups X 12 reps / 3-5 sets / 60 sec rest

Prehab Cool Down

E1. Wrist Routine X 3 subsequent sets

Enjoy. Keep working on your Floreio flow trouble spots – movements that you are having
problems with.

*A. Examine this wrists routine in the first half of this clip and practice it often: (I recommend
3-5 times a week and every day when trying to rehab a wrist injury with very low intensity)

It can be used in two ways:

1. As a warm up – first the stretching for 10-30 seconds each variation and then 10 reps of
each of the dynamic moves variation one after the other without rest. Work as slowly as
possible.

2. As a prehab tool at the end of your session for 10 reps each X 3 sets of the whole routine

**(Soleus 10x; last 10s hold | HR 10reps, 5 per leg, increase ROM as you go | SHR 10 reps |
TS 30-60s hold | DTS 10 reps | SSP hold 30-60s | DS 10-20 reps as low as you can)
 SCAPULA & FLOREIO PRACTICE

BEGINNER

Warm Up – Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set *
A3. Horse Walk from Locomotion Conditioning Routine X 20 meters
A4. Duck Walk from Locomotion Conditioning Routine X 20 meters
A5. Ostrich Walk from Locomotion Conditioning Routine X 20 meters
A6. Scapula Mobilization Routine X 1 set**

Rest 90 sec

Equilibre Work
B1. Handstand Body Line Wall Drill X 10 sec X 3 sets / 45-60 sec of rest

Rest 90 sec

Sequence Work
C1. Half Au Cortado And Entry Rotation Into Low Bridge
Perform 3 sets of 10,8,6 reps / 60 sec of rest
D1. Role Into QDR sequence
Perform 3 sets of 10,8,6 reps / 60 sec of rest

Rest 90 sec

Finisher
E1. High Bridge Static Hold 30,25,20 sec
E2. Gatherings Beginner Variations X 12,10,8 reps
Rest 45 sec between E1 and E2, complete 3 sets with the reps/time mentioned above

Prehab
F1. Shoulder ROM and Stabilization routine X 2 subsequent sets, no rest

INTERMEDIATE

Warm Up – Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Horse Walk from Locomotion Conditioning Routine X 20 meters
A4. Duck Walk from Locomotion Conditioning Routine X 20 meters
A5. Ostrich Walk from Locomotion Conditioning Routine X 20 meters
A6. Scapula Mobilization Routine X 1 set

Rest 90 sec
 Equilibre Work
B1. Handstand Body Line Wall Drill X 20-30 sec X 3 sets / 45-60 sec of rest

Rest 90 sec

Sequence Work
C1. Au Cortado And Rotation Into Low Bridge
Perform 3 sets of 10,8,8 reps / 60 sec of rest
D1. Role Into QDR sequence
Perform 3 sets of 10,8,8 reps / 60 sec of rest

Rest 90 sec

Finisher
E1. Rotations into High Bridge X 12,10,8 reps
E2. Gatherings Intermediate Variations X 12,10,8 reps
Rest 45 sec between E1 and E2, complete 3 sets with the reps mentioned above

Prehab
F1. Shoulder ROM and Stabilization routine X 2 subsequent sets, no rest

ADVANCED

Warm Up – Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Horse Walk from Locomotion Conditioning Routine X 20 meters
A4. Duck Walk from Locomotion Conditioning Routine X 20 meters
A5. Ostrich Walk from Locomotion Conditioning Routine X 20 meters
A6. Scapula Mobilization Routine X 1 set

Rest 90 sec

Equilibre Work
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

Rest 90 sec

Sequence Work
C1. Au Cortado Press And Rotation Into One Arm Low Bridge
Perform 3 sets of 10,8,6 reps / 60 sec of rest
D1. Role Into QDR Rotational Push Ups
Perform 3 sets of 10,8,6 reps / 60 sec of rest

Rest 90 sec
 Finisher
E1. Rotations into High Bridge X 12,10,8 reps
E2. Gatherings Advanced X 12,10,8 reps
Rest 45 sec between E1 and E2, complete 3 sets with the reps mentioned above

Prehab
F1. Shoulder ROM and Stabilization routine X 2 subsequent sets, no rest

*A. Examine this wrists routine in the first half of this clip and practice it often: (I recommend
3-5 times a week and every day when trying to rehab a wrist injury with very low intensity)

It can be used in two ways:

1. As a warm up – first the stretching for 10-30 seconds each variation and then 10 reps of
each of the dynamic moves variation one after the other without rest. Work as slowly as
possible.

2. As a prehab tool at the end of your session for 10 reps each X 3 sets of the whole routine

**Reps/Sets
One routine will consist of:
1. Scapula Push Ups X 10 reps / slow and controlled, pause at both ends
2. Overhead Straight Arm Pull Down X 10 reps / slow and controlled, pause at both ends
3. The Whippet X 10 reps / slow and controlled, pause at both ends
4. Shoulder Dislocations X 10 reps / Slow and controlled

In warm up I usually use 1 run through the routine only, in Prehab/rehab blocks I will go as
high as 5 run throughs.
 TWO NEW SEQUENCES

BEGINNER

Warm Up – Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set *
A3. Ido's Squat Clinic Routine X 1 set **
A4. Shoulder ROM and Stabilization routine X 1 set

Rest 90 sec

Equilibre Work
B1. Static QDR 10-30 sec per side / 3-5 sets / 45 sec rest

Rest 90 sec

Sequence Work
C1. Entry Rotation Into Low Bridge And QDR 10,8,6,4,2 reps
C2. Slide Into Low Bridge 30,25,20,15,10
C3. Rotations Into Arch Using The Wall 10,8,6,4,2
rest 60,45,30,15 sec after C3 only

D1. Role And Entry Rotation Into Low Bridge 10,8,6,4,2

D2. Slide Into Low Bridge 30,25,20,15,10
D3. Rotations Into Arch Using The Wall 10,8,6,4,2
rest 60,45,30,15 sec after D3 only

Rest 90 sec

Finisher And Cool down

E1. NDA Lateral Push Ups side to side X 20/18/18 reps / Rest 60 seconds between sets
F1. Scapula Mobilization Routine X 2 set / rest 60 sec***

INTERMEDIATE

Warm Up – Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set

Rest 90 sec

Equilibre Work
B1. Static QDR 30 sec per side / 3-5 sets / 45 sec rest
 Rest 90 sec

Sequence Work
C1. Rotation Into Low Bridge And QDR 10,8,6,4,2 reps / rest 60,45,30,15 sec
D1. Role And Rotation Into Low Bridge 10,8,6,4,2 / rest 60,45,30,15 sec

Rest 90 sec

Finisher And Cool down

E1. NDA Lateral Push Ups side to side X 20/20/20 reps / Rest 60 seconds between sets
F1. Scapula Mobilization Routine X 2 set / rest 60 sec

ADVANCED

Warm Up – Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set

Rest 90 sec

Equilibre Work
B1. Static QDR 30 sec per side / 5 sets / 45 sec rest

Rest 90 sec

Sequence Work
C1. Rotation Into One Arm Low Bridge And QDR Rotational Push Ups 10,8,6,4,2 reps / rest
60,45,30,15 sec
D1. Role And Rotation Into One Arm Low Bridge 10,8,6,4,2 / rest 60,45,30,15 sec

rest 90 sec

Finisher And Cooldown

E1. NDA Lateral One Arm Push Ups side to side X 10/8/6/4/4 reps / Rest 60/45/30/30 sec
between sets
F1. Scapula Mobilization Routine X 2 set / rest 60 sec

*A. Examine this wrists routine in the first half of this clip and practice it often: (I recommend
3-5 times a week and every day when trying to rehab a wrist injury with very low intensity)

It can be used in two ways:

1. As a warm up – first the stretching for 10-30 seconds each variation and then 10 reps of
each of the dynamic moves variation one after the other without rest. Work as slowly as
possible.

2. As a prehab tool at the end of your session for 10 reps each X 3 sets of the whole routine

** (Soleus 10x; last 10s hold | HR 10reps, 5 per leg, increase ROM as you go | SHR 10 reps |
TS 30-60s hold | DTS 10 reps | SSP hold 30-60s | DS 10-20 reps as low as you can

***Reps/Sets
One routine will consist of:
1. Scapula Push Ups X 10 reps / slow and controlled, pause at both ends
2. Overhead Straight Arm Pull Down X 10 reps / slow and controlled, pause at both ends
3. The Whippet X 10 reps / slow and controlled, pause at both ends
4. Shoulder Dislocations X 10 reps / Slow and controlled

In warm up I usually use 1 run through the routine only, in Prehab/rehab blocks I will go as
high as 5 run troughs.
 BASIC TRAINING

BEGINNER

Warm Up – Mobility
A1. 5 min jump rope
A2. Wrists Routine X 1 set *
A3. Ido's Squat Clinic Routine X 1 set **
A4. Shoulder ROM and Stabilization routine X 1 set
A5. Rotations Into Low Bridge X 10 reps

or

A5. Slide Into Low Bridge X 30 sec hold

A6. Rotations Into Arch Using The Wall X 10 reps

Singular Movement Polish

B1. QDR Rotational Push Ups X 14 reps / 3 sets / 60 sec rest
C1. High Bridge Hold X 35 sec
C2. Rotations Into Arch Using The Wall X 14 reps
Repeat C1-C2 for 3 sets / 60 sec rest
D1. Au Cortado X 14 reps / 3 sets / 60 sec rest
E1. Role work, right-left-left-right-left, etc..
(In Random) for 2 minutes straight / 3 sets / rest 30 sec (Yes, 30 sec!) Breath, fluid
movement! This will become more respiratory than usual after a while, hold on!

Extra Mobility Cool Down

F1. Shoulder ROM and Stabilization routine
F2. Ido's Squat Clinic Routine
F3. Scapula Mobilization Routine ***
Repeat F1-F3 X 3 times and rest 60 seconds after F3 only

INTERMEDIATE

Warm Up – Mobility
A1. 5 min jump rope
A2. Wrists Routine X 1 set
A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set
A5. Rotations Into Low Bridge X 10 reps

Singular Movement Polish

B1. QDR Rotational Push Ups X 14 reps / 3 sets / 60 sec rest
C1. Rotations into High Bridge X 14 reps / 3 sets / 60 sec rest
D1. Au Cortado X 14 reps / 3 sets / 60 sec rest
E1. Role work, right-left-left-right-left, etc..
 (In Random) for 2 minutes straight / 3 sets / rest 30 sec (Yes, 30 sec!) Breath, fluid
movement! This will become more respiratory than usual after a while, hold on!

Extra Mobility Cool Down

F1. Shoulder ROM and Stabilization routine
F2. Ido's Squat Clinic Routine
F3. Scapula Mobilization Routine
Repeat F1-F3 X 3 times and rest 60 seconds after F3 only

ADVANCED

Warm Up – Mobility
A1. 5 min jump rope
A2. Wrists Routine X 1 set
A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set
A5. Rotations Into Low Bridge X 10 reps

Singular Movement Polish

B1. QDR Rotational Push Ups -Advanced variation X 14 reps / 3 sets / 60 sec rest
C1. Rotations Into High Bridge Advanced X 14 reps / 3 sets / 60 sec rest
D1. Au Cortado Presses X 10 reps / 3 sets / 60 sec rest
E1. Role work, right-left-left-right-left, etc.. (In Random) as little rest as you can for 2 minutes
straight / 3 sets / rest 30 sec (Yes, 30 sec!) Breath, fluid movement! This will become more
respiratory than usual after a while, hold on!

Extra Mobility Cool Down

F1. Shoulder ROM and Stabilization routine
F2. Ido's Squat Clinic Routine
F3. Scapula Mobilization Routine
Repeat F1-F3 X 3 times and rest 60 seconds after F3 only

*A. Examine this wrists routine in the first half of this clip and practice it often: (I recommend
3-5 times a week and every day when trying to rehab a wrist injury with very low intensity)

It can be used in two ways:

1. As a warm up – first the stretching for 10-30 seconds each variation and then 10 reps of
each of the dynamic moves variation one after the other without rest. Work as slowly as
possible.
2. As a prehab tool at the end of your session for 10 reps each X 3 sets of the whole routine

** (Soleus 10x; last 10s hold | HR 10reps, 5 per leg, increase ROM as you go | SHR 10 reps |
TS 30-60s hold | DTS 10 reps | SSP hold 30-60s | DS 10-20 reps as low as you can)

***Reps/Sets
One routine will consist of:
1. Scapula Push Ups X 10 reps / slow and controlled, pause at both ends
2. Overhead Straight Arm Pull Down X 10 reps / slow and controlled, pause at both ends
3. The Whippet X 10 reps / slow and controlled, pause at both ends
4. Shoulder Dislocations X 10 reps / Slow and controlled

In warm up I usually use 1 run through the routine only, in Prehab/rehab blocks I will go as
high as 5 run troughs.
 EXPLOSIVE LEG PRACTICE

BEGINNER/INTERMEDIATE

Quick warm up
A1. 5 min joint mobility
A2. Ido's Squat Clinic Routine X 1 set *

Explosive Movements Training

B1. Jump Into Box – Standing 8 reps X 3 sets / 90 sec rest
C1. Jump Into Box – Iso-Squat 8 reps X 3 sets / 90 sec rest

3 min rest

Strength Work
D1. The Shrimp (foot+knee or just knee of the back leg touching the ground) 5 reps per leg
D2. Harop Curl 5 reps
perform 5 total sets of A1-A2 rest 90 sec after both A1 and A2

Lower leg finisher

E1. 50 reps of jump rope (or just jumping) in place with right leg (No knee bend – calf work
only)
E2. 60 sec of standing on right leg only with eyes shut
E3. 50 reps of jump rope (or just jumping) in place with left leg (No knee bend – calf work
only)
E4. 60 sec of standing on left leg only with eyes shut
Perform 2 total sets of F1-F4 do not rest between exercises

ADVANCED

Quick warm up
A1. 5 min joint mobility
A2. Ido's Squat Clinic Routine X 1 set

Explosive Movements Training

B1. Front Flip – Standing X 5 reps X 3 sets / 90 sec rest
C1. Back Flip – Iso Squat X 5 reps X 3 sets / 90 sec rest

3 min rest

Strength Work
D1. The Shrimp – in a quad stretch position or with knee only touching behind you X 5 reps
per leg
D2. Harop Curl X 5 reps
perform 5 total sets of A1-A2 rest 90 sec after both A1 and A2
 Lower leg finisher
E1. 50 reps of jump rope (or just jumping) in place with right leg (No knee bend – calf work
only)
E2. 60 sec of standing on right leg only with eyes shut
E3. 50 reps of jump rope (or just jumping) in place with left leg (No knee bend – calf work
only)
E4. 60 sec of standing on left leg only with eyes shut
Perform 2 total sets of F1-F4 do not rest between exercises

* (Soleus 10x; last 10s hold | HR 10reps, 5 per leg, increase ROM as you go | SHR 10 reps |
TS 30-60s hold | DTS 10 reps | SSP hold 30-60s | DS 10-20 reps as low as you can)
 3 MOVEMENT SEQ & METCON

BEGINNER

Warm up
A1. 5 min jump rope
A2. Wrists Routine X 1 set *
A3. Ido's Squat Clinic Routine X 1 set **
A4. Shoulder ROM and Stabilization routine X 1 set
A5. Rotations Into Low Bridge X 10 reps

or

A5. Slide Into Low Bridge X 30 sec hold

A6. Rotations Into Arch Using The Wall X 10 reps

Sequence work
B1. Half Au + Role + QDR X 10 reps / 5 sets / 60 sec

Conditioning/prehab
C1. Ecc. Pistol + Side Push Up 10,8,6,4,2 (per leg) / as little rest as you need
D1. Wrist routine X 2 sets

INTERMEDIATE

Warm up
A1. 5 min jump rope
A2. Wrists Routine X 1 set
A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set
A5. Rotations Into Low Bridge X 10 reps

Sequence work
B1. Au Cortado + Role + QDR + Role X 10 reps / 5 sets / 60 sec

Conditioning/prehab
C1. Ecc Pistol + One Arm Side Push Up 10,8,6,4,2 (per leg) / as little rest as you need
D1. Wrist routine X 2 sets

ADVANCED

Warm up
A1. 5 min jump rope
A2. Wrists Routine X 1 set
A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set
 A5. Rotations Into Low Bridge X 10 reps

Sequence work
B1. Au regretful + Role + QDR Rotational Push Up X 10 reps / 5 sets / 60 sec

Conditioning/prehab
C1. Pistol + One Arm Side Push Up 10,8,6,4,2 (per leg) / as little rest as you need
D1. Wrist routine X 2 sets

*A. Examine this wrists routine in the first half of this clip and practice it often: (I recommend
3-5 times a week and every day when trying to rehab a wrist injury with very low intensity)

It can be used in two ways:

1. As a warm up – first the stretching for 10-30 seconds each variation and then 10 reps of
each of the dynamic moves variation one after the other without rest. Work as slowly as
possible.

2. As a prehab tool at the end of your session for 10 reps each X 3 sets of the whole routine

** (Soleus 10x; last 10s hold | HR 10reps, 5 per leg, increase ROM as you go | SHR 10 reps |
TS 30-60s hold | DTS 10 reps | SSP hold 30-60s | DS 10-20 reps as low as you can)
 CLOSED SYSTEMS

ALL LEVELS

Warm Up – Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set *
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set **
A5. Scapula Mobilization Routine X 1 set ***

CSF Work
B1. CSF X 90 sec / 3 sets / 90 sec rest
C1. CSF X 75 sec / 3 sets / 75 sec rest
D1. CSF X 60 sec / 3 sets / 60 sec rest

* A. Examine this wrists routine in the first half of this clip and practice it often: (I recommend
3-5 times a week and every day when trying to rehab a wrist injury with very low intensity)

It can be used in two ways:

1. As a warm up – first the stretching for 10-30 seconds each variation and then 10 reps of
each of the dynamic moves variation one after the other without rest. Work as slowly as
possible.

2. As a prehab tool at the end of your session for 10 reps each X 3 sets of the whole routine

** (Soleus 10x; last 10s hold | HR 10reps, 5 per leg, increase ROM as you go | SHR 10 reps |
TS 30-60s hold | DTS 10 reps | SSP hold 30-60s | DS 10-20 reps as low as you can)

***Reps/Sets
One routine will consist of:
1. Scapula Push Ups X 10 reps / slow and controlled, pause at both ends
2. Overhead Straight Arm Pull Down X 10 reps / slow and controlled, pause at both ends
3. The Whippet X 10 reps / slow and controlled, pause at both ends
4. Shoulder Dislocations X 10 reps / Slow and controlled

In warm up I usually use 1 run through the routine only, in Prehab/rehab blocks I will go as
high as 5 run throughs.
 NEW MOVEMENTS

BEGINNER

Warm Up – Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set *
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set **
A5. Scapula Mobilization Routine X 1 set ***

Equilibre
B1. Handstand Body Line Wall Drill X 10 sec X 3 sets / 45-60 sec of rest

Floreio
C1. QDR Rotational Push Ups -Beginner variation X 10-14 reps / 3-5 sets / 60 sec of rest
D1. Corta Capim X 14 reps / 3 sets / 60 sec of rest

Conditioning
E1. High Bridge Static Hold 30,25,20 sec
E2. Gatherings Beginner Variations X 12,10,8 reps
Rest 45 sec between E1 and E2, complete 3 sets with the reps/time mentioned above

Prehab
F1. Shoulder ROM and Stabilization routine X 1 set
F2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest

INTERMEDIATE

Warm Up – Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Equilibre
B1. Handstand Body Line Wall Drill X 20-30 sec X 3 sets / 45-60 sec of rest

Floreio
C1. QDR Rotational Push Ups -Beginner variation or QDR Rotational Push Ups -Advanced
variation X 10-14 reps / 5 sets / 60 sec of rest
D1. Corta Capim X 14 reps / 3 sets / 60 sec of rest

Conditioning
E1. Rotations into High Bridge X 12,10,8 reps
 E2. Gatherings Intermediate Variations X 12,10,8 reps
Rest 45 sec between E1 and E2, complete 3 sets with the reps mentioned above

Prehab
F1. Shoulder ROM and Stabilization routine X 1 set
F2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest

ADVANCED

Warm Up – Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Equilibre
B1. Handstand Body Line Wall Drill X 30 sec
B2. Handstand Straighten Into Line X 45 sec total work
Complete 2 cycles of B1-B2, resting 60 sec between exercises

Floreio
C1. QDR Circles X 10 reps per side / 5 sets / 60 sec of rest
D1. Corta Capim X 14 reps / 3 sets / 60 sec of rest

Conditioning
E1. Rotations into High Bridge X 12,10,8 reps
E2. Gatherings Advanced X 12,10,8 reps
Rest 45 sec between E1 and E2, complete 3 sets with the reps mentioned above

Prehab
F1. Shoulder ROM and Stabilization routine X 1 set
F2. Scapula Mobilization Routine X 1 set
Complete 2 subsequent supersets of F1-F2 no rest

*A. Examine this wrists routine in the first half of this clip and practice it often: (I recommend
3-5 times a week and every day when trying to rehab a wrist injury with very low intensity)

It can be used in two ways:

1. As a warm up – first the stretching for 10-30 seconds each variation and then 10 reps of
each of the dynamic moves variation one after the other without rest. Work as slowly as
possible.

2. As a prehab tool at the end of your session for 10 reps each X 3 sets of the whole routine

** (Soleus 10x; last 10s hold | HR 10reps, 5 per leg, increase ROM as you go | SHR 10 reps |
TS 30-60s hold | DTS 10 reps | SSP hold 30-60s | DS 10-20 reps as low as you can)

***Reps/Sets
One routine will consist of:
1. Scapula Push Ups X 10 reps / slow and controlled, pause at both ends
2. Overhead Straight Arm Pull Down X 10 reps / slow and controlled, pause at both ends
3. The Whippet X 10 reps / slow and controlled, pause at both ends
4. Shoulder Dislocations X 10 reps / Slow and controlled

In warm up I usually use 1 run through the routine only, in Prehab/rehab blocks I will go as
high as 5 run troughs.
 FUSION MOVEMENTS

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

INTERMEDIATE

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

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

* A. Examine this wrists routine in the first half of this clip and practice it often: (I recommend
3-5 times a week and every day when trying to rehab a wrist injury with very low intensity)

It can be used in two ways:

1. As a warm up – first the stretching for 10-30 seconds each variation and then 10 reps of
each of the dynamic moves variation one after the other without rest. Work as slowly as
possible.

2. As a prehab tool at the end of your session for 10 reps each X 3 sets of the whole routine

** (Soleus 10x; last 10s hold | HR 10reps, 5 per leg, increase ROM as you go | SHR 10 reps |
TS 30-60s hold | DTS 10 reps | SSP hold 30-60s | DS 10-20 reps as low as you can)

***Reps/Sets
One routine will consist of:
1. Scapula Push Ups X 10 reps / slow and controlled, pause at both ends
2. Overhead Straight Arm Pull Down X 10 reps / slow and controlled, pause at both ends
3. The Whippet X 10 reps / slow and controlled, pause at both ends
4. Shoulder Dislocations X 10 reps / Slow and controlled

In warm up I usually use 1 run through the routine only, in Prehab/rehab blocks I will go as
high as 5 run troughs.
 ANOTHER PRACTICE

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. 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

INTERMEDIATE

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
* A. Examine this wrists routine in the first half of this clip and practice it often: (I recommend
3-5 times a week and every day when trying to rehab a wrist injury with very low intensity)

It can be used in two ways:

1. As a warm up – first the stretching for 10-30 seconds each variation and then 10 reps of
each of the dynamic moves variation one after the other without rest. Work as slowly as
possible.

2. As a prehab tool at the end of your session for 10 reps each X 3 sets of the whole routine

** (Soleus 10x; last 10s hold | HR 10reps, 5 per leg, increase ROM as you go | SHR 10 reps |
TS 30-60s hold | DTS 10 reps | SSP hold 30-60s | DS 10-20 reps as low as you can)

***Reps/Sets
One routine will consist of:
1. Scapula Push Ups X 10 reps / slow and controlled, pause at both ends
2. Overhead Straight Arm Pull Down X 10 reps / slow and controlled, pause at both ends
3. The Whippet X 10 reps / slow and controlled, pause at both ends
4. Shoulder Dislocations X 10 reps / Slow and controlled

In warm up I usually use 1 run through the routine only, in Prehab/rehab blocks I will go as
high as 5 run troughs.
 PULLING AND AIR BABIES

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

INTERMEDIATE

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

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

* A. Examine this wrists routine in the first half of this clip and practice it often: (I recommend
3-5 times a week and every day when trying to rehab a wrist injury with very low intensity)

It can be used in two ways:

1. As a warm up – first the stretching for 10-30 seconds each variation and then 10 reps of
each of the dynamic moves variation one after the other without rest. Work as slowly as
possible.
2. As a prehab tool at the end of your session for 10 reps each X 3 sets of the whole routine

** (Soleus 10x; last 10s hold | HR 10reps, 5 per leg, increase ROM as you go | SHR 10 reps |
TS 30-60s hold | DTS 10 reps | SSP hold 30-60s | DS 10-20 reps as low as you can)

***Reps/Sets
One routine will consist of:
1. Scapula Push Ups X 10 reps / slow and controlled, pause at both ends
2. Overhead Straight Arm Pull Down X 10 reps / slow and controlled, pause at both ends
3. The Whippet X 10 reps / slow and controlled, pause at both ends
4. Shoulder Dislocations X 10 reps / Slow and controlled

In warm up I usually use 1 run through the routine only, in Prehab/rehab blocks I will go as
high as 5 run troughs.
 REVERSE CORTA CAPIM & HLR

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 acquired 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 don't push it too far

INTERMEDIATE

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 acquired 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 Intermediate 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 don't push it too far

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 acquired 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 don't push it too far
* A. Examine this wrists routine in the first half of this clip and practice it often: (I recommend
3-5 times a week and every day when trying to rehab a wrist injury with very low intensity)

It can be used in two ways:

1. As a warm up – first the stretching for 10-30 seconds each variation and then 10 reps of
each of the dynamic moves variation one after the other without rest. Work as slowly as
possible.

2. As a prehab tool at the end of your session for 10 reps each X 3 sets of the whole routine

** (Soleus 10x; last 10s hold | HR 10reps, 5 per leg, increase ROM as you go | SHR 10 reps |
TS 30-60s hold | DTS 10 reps | SSP hold 30-60s | DS 10-20 reps as low as you can)

***Reps/Sets
One routine will consist of:
1. Scapula Push Ups X 10 reps / slow and controlled, pause at both ends
2. Overhead Straight Arm Pull Down X 10 reps / slow and controlled, pause at both ends
3. The Whippet X 10 reps / slow and controlled, pause at both ends
4. Shoulder Dislocations X 10 reps / Slow and controlled

In warm up I usually use 1 run through the routine only, in Prehab/rehab blocks I will go as
high as 5 run throughs.
 BACK TO BUSINESS

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 acquired 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 don't push it too far

INTERMEDIATE

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 acquired 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 don't push it too far

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 acquired 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 don't push it too far
* A. Examine this wrists routine in the first half of this clip and practice it often: (I recommend
3-5 times a week and every day when trying to rehab a wrist injury with very low intensity)

It can be used in two ways:

1. As a warm up – first the stretching for 10-30 seconds each variation and then 10 reps of
each of the dynamic moves variation one after the other without rest. Work as slowly as
possible.

2. As a prehab tool at the end of your session for 10 reps each X 3 sets of the whole routine

** (Soleus 10x; last 10s hold | HR 10reps, 5 per leg, increase ROM as you go | SHR 10 reps |
TS 30-60s hold | DTS 10 reps | SSP hold 30-60s | DS 10-20 reps as low as you can)

***Reps/Sets
One routine will consist of:
1. Scapula Push Ups X 10 reps / slow and controlled, pause at both ends
2. Overhead Straight Arm Pull Down X 10 reps / slow and controlled, pause at both ends
3. The Whippet X 10 reps / slow and controlled, pause at both ends
4. Shoulder Dislocations X 10 reps / Slow and controlled

In warm up I usually use 1 run through the routine only, in Prehab/rehab blocks I will go as
high as 5 run throughs.
 QUEDA BATIDO

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

INTERMEDIATE

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

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

* A. Examine this wrists routine in the first half of this clip and practice it often: (I recommend
3-5 times a week and every day when trying to rehab a wrist injury with very low intensity)

It can be used in two ways:

1. As a warm up – first the stretching for 10-30 seconds each variation and then 10 reps of
each of the dynamic moves variation one after the other without rest. Work as slowly as
possible.

2. As a prehab tool at the end of your session for 10 reps each X 3 sets of the whole routine
** (Soleus 10x; last 10s hold | HR 10reps, 5 per leg, increase ROM as you go | SHR 10 reps |
TS 30-60s hold | DTS 10 reps | SSP hold 30-60s | DS 10-20 reps as low as you can)

***Reps/Sets
One routine will consist of:
1. Scapula Push Ups X 10 reps / slow and controlled, pause at both ends
2. Overhead Straight Arm Pull Down X 10 reps / slow and controlled, pause at both ends
3. The Whippet X 10 reps / slow and controlled, pause at both ends
4. Shoulder Dislocations X 10 reps / Slow and controlled

In warm up I usually use 1 run through the routine only, in Prehab/rehab blocks I will go as
high as 5 run throughs.
 NEW SEQUENCE

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

INTERMEDIATE

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

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

* A. Examine this wrists routine in the first half of this clip and practice it often: (I recommend
3-5 times a week and every day when trying to rehab a wrist injury with very low intensity)

It can be used in two ways:

1. As a warm up – first the stretching for 10-30 seconds each variation and then 10 reps of
each of the dynamic moves variation one after the other without rest. Work as slowly as
possible.
2. As a prehab tool at the end of your session for 10 reps each X 3 sets of the whole routine

** (Soleus 10x; last 10s hold | HR 10reps, 5 per leg, increase ROM as you go | SHR 10 reps |
TS 30-60s hold | DTS 10 reps | SSP hold 30-60s | DS 10-20 reps as low as you can)

***Reps/Sets
One routine will consist of:
1. Scapula Push Ups X 10 reps / slow and controlled, pause at both ends
2. Overhead Straight Arm Pull Down X 10 reps / slow and controlled, pause at both ends
3. The Whippet X 10 reps / slow and controlled, pause at both ends
4. Shoulder Dislocations X 10 reps / Slow and controlled

In warm up I usually use 1 run through the routine only, in Prehab/rehab blocks I will go as
high as 5 run throughs.
 BRIDGE PUSH-UPS

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

INTERMEDIATE

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

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

* A. Examine this wrists routine in the first half of this clip and practice it often: (I recommend
3-5 times a week and every day when trying to rehab a wrist injury with very low intensity)

It can be used in two ways:

1. As a warm up – first the stretching for 10-30 seconds each variation and then 10 reps of
each of the dynamic moves variation one after the other without rest. Work as slowly as
possible.

2. As a prehab tool at the end of your session for 10 reps each X 3 sets of the whole routine

** (Soleus 10x; last 10s hold | HR 10reps, 5 per leg, increase ROM as you go | SHR 10 reps |
TS 30-60s hold | DTS 10 reps | SSP hold 30-60s | DS 10-20 reps as low as you can)

***Reps/Sets
One routine will consist of:
1. Scapula Push Ups X 10 reps / slow and controlled, pause at both ends
2. Overhead Straight Arm Pull Down X 10 reps / slow and controlled, pause at both ends
3. The Whippet X 10 reps / slow and controlled, pause at both ends
4. Shoulder Dislocations X 10 reps / Slow and controlled

In warm up I usually use 1 run through the routine only, in Prehab/rehab blocks I will go as
high as 5 run throughs.
 LONGER SEQUENCE WORK

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

INTERMEDIATE

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 Intermediate 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

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

* A. Examine this wrists routine in the first half of this clip and practice it often: (I recommend
3-5 times a week and every day when trying to rehab a wrist injury with very low intensity)

It can be used in two ways:

1. As a warm up – first the stretching for 10-30 seconds each variation and then 10 reps of
each of the dynamic moves variation one after the other without rest. Work as slowly as
possible.
2. As a prehab tool at the end of your session for 10 reps each X 3 sets of the whole routine

** (Soleus 10x; last 10s hold | HR 10reps, 5 per leg, increase ROM as you go | SHR 10 reps |
TS 30-60s hold | DTS 10 reps | SSP hold 30-60s | DS 10-20 reps as low as you can)

***Reps/Sets
One routine will consist of:
1. Scapula Push Ups X 10 reps / slow and controlled, pause at both ends
2. Overhead Straight Arm Pull Down X 10 reps / slow and controlled, pause at both ends
3. The Whippet X 10 reps / slow and controlled, pause at both ends
4. Shoulder Dislocations X 10 reps / Slow and controlled

In warm up I usually use 1 run through the routine only, in Prehab/rehab blocks I will go as
high as 5 run throughs.
 LEGS & LONG SEQUENCE WORK

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

INTERMEDIATE

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
 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

* A. Examine this wrists routine in the first half of this clip and practice it often: (I recommend
3-5 times a week and every day when trying to rehab a wrist injury with very low intensity)

It can be used in two ways:

1. As a warm up – first the stretching for 10-30 seconds each variation and then 10 reps of
each of the dynamic moves variation one after the other without rest. Work as slowly as
possible.

2. As a prehab tool at the end of your session for 10 reps each X 3 sets of the whole routine

** (Soleus 10x; last 10s hold | HR 10reps, 5 per leg, increase ROM as you go | SHR 10 reps |
TS 30-60s hold | DTS 10 reps | SSP hold 30-60s | DS 10-20 reps as low as you can)
***Reps/Sets
One routine will consist of:
1. Scapula Push Ups X 10 reps / slow and controlled, pause at both ends
2. Overhead Straight Arm Pull Down X 10 reps / slow and controlled, pause at both ends
3. The Whippet X 10 reps / slow and controlled, pause at both ends
4. Shoulder Dislocations X 10 reps / Slow and controlled

In warm up I usually use 1 run through the routine only, in Prehab/rehab blocks I will go as
high as 5 run throughs.
 LOCOMOTION CONDITIONING II

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

INTERMEDIATE

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

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

* A. Examine this wrists routine in the first half of this clip and practice it often: (I recommend
3-5 times a week and every day when trying to rehab a wrist injury with very low intensity)

It can be used in two ways:

1. As a warm up – first the stretching for 10-30 seconds each variation and then 10 reps of
each of the dynamic moves variation one after the other without rest. Work as slowly as
possible.

2. As a prehab tool at the end of your session for 10 reps each X 3 sets of the whole routine

** (Soleus 10x; last 10s hold | HR 10reps, 5 per leg, increase ROM as you go | SHR 10 reps |
TS 30-60s hold | DTS 10 reps | SSP hold 30-60s | DS 10-20 reps as low as you can)
 SMOOTHING THE FLOW

BEGINNER

Warm Up – Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set *
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set **
A5. Scapula Mobilization Routine X 1 set ***

Equilibre
B1. Handstand Body Line Wall Drill X 10-20 sec X 3 sets / 45-60 sec of rest

Floreio
C1. Head Bridge To QDR Work (choose the variation you are capable of) 10-20 reps / 3 sets /
60 sec
D1. Rotations into High Bridge X 10 reps / 3 sets / 60 sec rest

or

D1. High Bridge Static Hold 30 sec

D2. Rotations Into Arch Using The Wall X 10 reps / 3 sets / 60 sec rest after D2
E1. QDR Rotational Push Ups -Beginner variation X 10-14 reps / 3 sets / 60 sec of rest
F1. Role work, right-left-left-right-left, etc.. (In Random) as little rest as you can for 3 minutes
straight. Flow around the floor. Sweat will go flying. Good stuff!

Prehab
G1. Shoulder ROM and Stabilization routine X 2 sets / 60 sec rest

INTERMEDIATE

Warm Up – Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Equilibre
B1. Handstand Body Line Wall Drill X 20-30 sec X 3 sets / 45-60 sec of rest

Floreio
C1. Rotation Into High Bridge to Head to QDR Exit X 10 reps / 3 sets / 60 sec
D1. Queda Batido – easy variation X 16-20 reps / 3 sets / 60 sec of rest
E1. CSF X 75 sec / 3 sets / 90 sec rest (Add any skills you have acquired that can combine
into the CFS, emphasize sequences incorporating Role)
 Prehab
G1. Shoulder ROM and Stabilization routine X 2 sets / 60 sec 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 35 sec
B2. Handstand Straighten Into Line X 50 sec total work
Complete 2 cycles of B1-B2, resting 60 sec between exercises

Floreio
C1. Rotation Into Low Bridge – QDR 2 QDR Role 10 reps X 3 sets / 60 sec
D1. Queda Batido – advanced variation X 20 reps / 3 sets / 45 sec of rest
E1. CSF X 75 sec / 3 sets / 90 sec rest (Add any skills you have acquired that can combine
into the CFS)

Prehab
G1. Shoulder ROM and Stabilization routine X 2 sets / 60 sec rest

* A. Examine this wrists routine in the first half of this clip and practice it often: (I recommend
3-5 times a week and every day when trying to rehab a wrist injury with very low intensity)

It can be used in two ways:

1. As a warm up – first the stretching for 10-30 seconds each variation and then 10 reps of
each of the dynamic moves variation one after the other without rest. Work as slowly as
possible.

2. As a prehab tool at the end of your session for 10 reps each X 3 sets of the whole routine

** (Soleus 10x; last 10s hold | HR 10reps, 5 per leg, increase ROM as you go | SHR 10 reps |
TS 30-60s hold | DTS 10 reps | SSP hold 30-60s | DS 10-20 reps as low as you can)

***Reps/Sets
One routine will consist of:
1. Scapula Push Ups X 10 reps / slow and controlled, pause at both ends
2. Overhead Straight Arm Pull Down X 10 reps / slow and controlled, pause at both ends
3. The Whippet X 10 reps / slow and controlled, pause at both ends
4. Shoulder Dislocations X 10 reps / Slow and controlled

In warm up I usually use 1 run through the routine only, in Prehab/rehab blocks I will go as
high as 5 run throughs.
 SOME MORE PRACTICE

BEGINNER

Warm Up – Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set *
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set **
A5. Scapula Mobilization Routine X 1 set ***

Equilibre
B1. Static QDR 10-30 sec per side / 3 sets / 45 sec rest

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

or

D1. Rotations into High Bridge X 10 reps / 2 sets / 60 sec rest

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

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

Prehab
J1. Wrists Routine X 2 sets

INTERMEDIATE

Warm Up – Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Equilibre
B1. Static QDR 20-30 sec per side / 3 sets / 45 sec rest
 Floreio
C1. Rotation Into High Bridge to Head to QDR Exit X 10 reps / 2 sets / 60 sec
D1. Queda Batido – easy variation X 16-20 reps / 2 sets / 60 sec of rest
E1. Corta Capim Spin into QDR Rotational Push Up 10 reps / rest 60 sec / 2 sets
F1. Au Cortado into Corta Capim Spin X 10-14 reps / 2 sets / 60 sec of rest

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

Rehab
G1. Wrists Routine X 2 sets

ADVANCED

Warm Up – Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Equilibre
B1. Static QDR 30 sec per side / 3 sets / 45 sec rest

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

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

Prehab
J1. Wrists Routine X 2 sets
* A. Examine this wrists routine in the first half of this clip and practice it often: (I recommend
3-5 times a week and every day when trying to rehab a wrist injury with very low intensity)

It can be used in two ways:

1. As a warm up – first the stretching for 10-30 seconds each variation and then 10 reps of
each of the dynamic moves variation one after the other without rest. Work as slowly as
possible.

2. As a prehab tool at the end of your session for 10 reps each X 3 sets of the whole routine

** (Soleus 10x; last 10s hold | HR 10reps, 5 per leg, increase ROM as you go | SHR 10 reps |
TS 30-60s hold | DTS 10 reps | SSP hold 30-60s | DS 10-20 reps as low as you can)

***Reps/Sets
One routine will consist of:
1. Scapula Push Ups X 10 reps / slow and controlled, pause at both ends
2. Overhead Straight Arm Pull Down X 10 reps / slow and controlled, pause at both ends
3. The Whippet X 10 reps / slow and controlled, pause at both ends
4. Shoulder Dislocations X 10 reps / Slow and controlled

In warm up I usually use 1 run through the routine only, in Prehab/rehab blocks I will go as
high as 5 run throughs.
 REVERSE CORTA CAPIM – AU CORTADO

BEGINNER

Warm Up – Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set *
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set **
A5. Scapula Mobilization Routine X 1 set ***

Equilibre
B1. Handstand Body Line Wall Drill X 10-20 sec X 3 sets / 45-60 sec of rest

Floreio
C1. Role Into Half Au / Role Into Au Cortado 12 reps / 2 sets / 60 sec rest
D1. Corta Capim Rotations X 10-20 reps per side / 2 sets / 60 sec

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

F1. 90-90 Iso Pull Up Hang 10-20 sec

F2. Basic Bridge Push Ups 10-15 reps
perform 3 sets resting 90 sec after F2

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

INTERMEDIATE/ADVANCED

Warm Up – Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Equilibre
B1. Handstand Body Line Wall Drill X 20-30 sec X 3 sets / 45-60 sec of rest

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

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

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

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

* A. Examine this wrists routine in the first half of this clip and practice it often: (I recommend
3-5 times a week and every day when trying to rehab a wrist injury with very low intensity)

It can be used in two ways:

1. As a warm up – first the stretching for 10-30 seconds each variation and then 10 reps of
each of the dynamic moves variation one after the other without rest. Work as slowly as
possible.

2. As a prehab tool at the end of your session for 10 reps each X 3 sets of the whole routine

** (Soleus 10x; last 10s hold | HR 10reps, 5 per leg, increase ROM as you go | SHR 10 reps |
TS 30-60s hold | DTS 10 reps | SSP hold 30-60s | DS 10-20 reps as low as you can)

***Reps/Sets
One routine will consist of:
1. Scapula Push Ups X 10 reps / slow and controlled, pause at both ends
2. Overhead Straight Arm Pull Down X 10 reps / slow and controlled, pause at both ends
3. The Whippet X 10 reps / slow and controlled, pause at both ends
4. Shoulder Dislocations X 10 reps / Slow and controlled

In warm up I usually use 1 run through the routine only, in Prehab/rehab blocks I will go as
high as 5 run throughs.
CHALLENGES
 30/30 SQUAT CHALLENGE

Spend 30 min a day in a squat for 30 consecutive days.

Rules of thumb:
1. No REST days during the 30 days.
2. Relaxed spine – no need to try to remain erect or with neutral spine. Its a RESTING
position.
3. Width between the feet – around shoulder width apart but should be individualized and
experimented with – aim for maximal depth and relaxation.
4. How much feet should be turned out or should they be facing forward? Don't let anyone sell
you the idea of ONE perfect position – this should be individualized and experimented with –
aim for maximal depth and relaxation.
5. Knee pain? Hip pain? stand up and move around. Resume the squat and work in small
short bursts of squatting throughout the day.
6. Footwear? Best – barefoot. Second best – minimal footwear.
7. Keep your heels on the floor if possible. If impossible, try a small heel support until you gain
the proper mobility to squat flat foot on the ground.
8. True sign of good squatting? When you get tired from STANDING – you squat and not vise
versa! True story!
9. How deep should you squat? There is only one answer – DEEPER.

Video – Ido Squat Routine 2.0

THE HANGING MONTH

Spend a total of 7 mins a day accumulated time in various hanging challenges for 30
consecutive days.

Hanging is almost non-existent in the fitness realm. You can see hanging work done in
Gymnastics, Rock Climbing and Parkour but little elsewhere. It is no coincidence that those
disciplines showcase some of the best pullers in all sports since hanging provides an
important building block for pulling.

What is hanging, actually? We define hanging as a form of suspension that includes straight
arms. (that has exceptions of course)

Hanging can be divided into:

1. Passive Hanging – relaxed, deactivated, targets more of the passive structural integrity
components than the more 'muscular heavy' hangs. It is where more often than not we will
start with a beginner. (certain issues with shoulder health and integrity might require we start
with active hangs for example)
2. Active Hanging – selective activation of the pattern, engaging musculature and minimizing
the demands on passive structural integrity while maximizing the active-component demand
and adaptation. Active hangs are a type of strength work. More specifically – Straight Arm
Scapular Strength.

3. Dynamic Hanging – the use of a combination of passive/active hangs AND momentum to

initiate a variety of dynamic actions such as Brachiation, Swinging, dynamic release and
catch (Lache for example) and more.

Often times one type of hanging is regarded as superior to another, this represents a limited
and partially biased point of view. Movement is a big universe and it requires a variety of
tools. Different structures, needs and demands makes the situation even more complex – that
is why, as my close students know, I see the need of contextual approach vs general
prescriptions.

The various types of hangs are actually very different and complementary in the type of
adaptations they induce. One should engage in all three main types of hangs in order to
develop optimally, context allowing.

Benefits of Hanging work:

1. Shoulder/elbow/wrist health and the recovery of the lost 'overhead reach' range –
promoting optimal range and making use of the upper body as it was designed to be used. By
simply allowing gravity to 'do its thing' in the passive work or "fighting it" in the active work –
one can send a very intense adaptation producing signal into one's structure. I wonder if we
implement hanging work throughout our lives, from young age and into old age and without
taking too large of a break what would be the results over the now lost 'overhead reach' range
and shoulder injury rates. I suspect we would have little need to 'stretch our shoulders' any
further. Of course shoulder integrity, elbow and wrist/hand/finger health can benefit
tremendously from daily hanging as well. (See added section below on the subject)

2. Lead up to pulling work, climbing and more advanced patterns. Hanging sits at the base of
those patterns, just like standing does for walking. A deficiency in hanging work will become
evident at a certain stage – some get stuck early unable to develop even a single chin up.
(very common female problem)

3. Active hang work is especially important tool in certain advanced phases and scenarios –
as a plateau breaker for advanced pullers approaching the One Arm Chin Up for example.

4. Grip Strength and Grip Endurance. If you cant grip it – you cant manipulate it/yourself. We
have grown weaker all over due to the lack in physical demands in our daily lives. Grip is no
different.

5. Creating 'Terminology' for future complexity. Hanging work creates awareness and a
language of positions that can be later used to put together sophisticated pieces of movement
in a variety of scenarios from gymnastics to parkour to tree climbing to rock climbing and
more. It is a tool for improvisation and play.

So, as you can see, hanging should be brought back to fashion. Its time to educate people on
the need to hang more and to implement it into our daily lives.

As always, I am not a fan of the pure fitness approach of 'training it'. I prefer the 'move it'
approach any day of the week.

What does it mean?

Instead of engaging in hanging work as a 'strength session', a 'WOD' or whatnot, I would

rather see hanging appear in our daily lives – spread out and practiced shortly but often. If it is
done in that manner, the stimulus will be more potent but more than that it is about a
philosophical paradigm shift - "I am not training" but "I am moving – all the time".

In order to do so efficiently I recommend setting up anchor points that will be accessible to

you. From buying a cheap and easy to install doorway pull up bar (have a look at a sport's
shop next to you or online) to putting anchors in your ceiling for a pair of gymnastics rings,
etc. Many of my students working in offices have done the same in their office. You read it
right.

The basic logic is: if you have anchor points – you might hang from them. If not – of course
you left yourself no option. I find people who have installed anchor points and made them
readily available for themselves, their children, loved ones or office fellow workers tend to DO
THE HANGING much more than those who need to 'go to the gym' to do so. First things first
– install some anchor points. Do it now.

The Hanging Challenge

In order to help you and promote hanging we have decided to initiate another challenge. Our
last '30/30 Squat Challenge' went viral and with over 13,000 active members and hundred of
thousands of views has put more people back in the squat than anything else before.

The Hanging Challenge is simple – spend 7 min of accumulative time (not in one go but
spread throughout the day) performing various types of hangs – passive/active/dynamic for a
period of consecutive 30 days.

Every week we will add more material for beginners, intermediate level and advanced
hanging to add to your arsenal. Each one of those drills will be used to continue to knock off
seconds of your daily task.

Video – Passive Hang

Video – Active Hang /Scapula Pull Ins

Video - Side to Side Stationary Swing

Approach and Scenarios

Shoulder Pain – No Dislocations

I suggest you implement partial weight passive hangs (feet supporting some weight) and/or
full hangs in the pronated and neutral grips for the total 7 min a day in the first week or two at
least.

The reason to eliminate swings and active hangs is to provide maximum adaptation to
reshape the shoulder and effect the soft tissues. Avoid pain but aim to strain the tissues – no
strain, no adaptation. Proceed with caution – better under do than overdo.

* Note: Shoulder injuries might require more tools than just hanging such as scapular
stabilization work.

Shoulder Pain – Dislocations / Partial Dislocations

I suggest you start with partial weight and/or full active hangs.

The reason to eliminate passive hangs and dynamic swinging is to allow the shoulder to
regroup, tighten up and educate the musculature, capsule and ligaments to hold and stabilize
better.

This should be done for the full month and beyond – passive hanging can be examined after
that – gradually and carefully to see if one can proceed into more relaxed and dynamic hangs.
Always perform without ANY pain.

Healthy Strong Shoulders but Inflexible

I would concentrate on passive hangs for the full duration of 7 min a day X 30 consecutive
days. As you progress beyond week 1 – we will post more advanced passive hangs that
might be useful as well for you.

* Note: Increasing shoulder mobility safely in adults is a complex issue that might require
more than just hanging.

Healthy Flexible Shoulders but Weak (cannot pull/chin up or can only perform few reps)

I would recommend 1 total minutes a day of passive hang – usually implemented as a mini-
warm up and then the rest of the daily hanging time spent on active hangs and a few dynamic
hangs thrown as cool down.

This approach will enable to maintain mobility, increase strength and shoulder blade stability
and prepare for more advanced stuff.

* Note: Getting stronger in pulling/pushing will require more than just hanging. A complete
approach should include hanging work, though.
Hanging and curing your shoulder injuries

A few weeks after finishing this post I received a message from one of my students – Justin G
notifying me about an interesting book that has been released by an Orthopedic Surgeon
using hanging to cure his patients from shoulder injuries.

Indeed the book shows in great detail the shoulder anatomy and the effects of hanging on it
as documented by Dr. Kirsch with a few decades of experience.

Dr. Kirsch describes a very basic but successful approach for most shoulder injuries and goes
to offer daily hanging for most shoulder issues. He believes many can avoid surgery, increase
range of motion and cure themselves from shoulder disability.

I found the book refreshing on the description of the actual adaptation that occurs – the
reshaping of the Coracoacromial, and the change in Acromion shape and position.

The old thinking that you are born with a certain type of Acromion and then doomed for life
might be outdated. We might have had a tool for reshaping our shoulder's anatomy lying in
front of our nose for the last 2 million years.

I believe the book is a great read for those interested in the anatomy and physiology behind
the process.

As for the movement part of the book – there Dr. Kirsch is obviously not an expert and
presents somewhat of an outdated and poorly described approach. The dumbbell exercises
added to the hanging work are especially non-optimal and a better shoulder blade
stabilization work can be prescribed. Also, the hanging is simply left for you to figure out –
there is no description beyond the recommended Pronated Grip.

Another point to mention is that Dr. Kirsch goes on (in a very non-North American and
refreshing way) to push his clients with frozen shoulders, torn Rotator Cuffs and other
conditions to go beyond a certain pain barrier that is required while reshaping the Ligaments
but goes to warn those with unstable/dislocated shoulders to avoid hanging completely.

I agree about the need to strain the tissues, but believe avoiding pain is important as much as
possible. Inflaming the CAL is not smart in my eyes and will limit progress. Further, I do
believe unstable shoulders can benefit from hanging just that the type of hanging should be
strictly ACTIVE in the beginning.

Last words of advice

No pain. Just a strain.
If you can use your thumb – do it. That's why you have a thumb.
Vary your anchors – rings, bar, tree branch, rope, towel, climbing grips, etc – all are good and
all – different.
Do less but more often. We are meant to receive such frequent movement signals.
Be consistent with the work. No rest days in the first 30 days. Don't break the habit – form it!
Enjoy your hanging, share this post with your friends, loved ones, with anyone who has
shoulders!
Q&A

1. Should I use Rings or a bar for my hanging?

Rings are more accommodating for alignment but are less stable. They are a better fit for
strong and inflexible pair of shoulders. They are also a better fit for anyone with wrist/elbow
issues.
The bar is less accommodating but sturdier – it is a better fit for mobile but weaker shoulders.
If you have both optimal range of motion and strength – vary the types of anchors you use as
much as possible – bar, parallel bars, slanted bars, rings, ropes, towel, top of a wall, climbing
grips, etc, etc....

2. Should I finish all my 7 min hanging in one session?

Actually, no. The best would be to spread the hanging work throughout the day. Second best
will be to finish it in two sessions – morning and afternoon for example and the least favorite
choice, in my eyes, is to finish it all in one session.
We are NOT training. We are moving. Just integrate it into your life. Be the weirdo. Hang –
anywhere.

3. What shall I do if I have X shoulder injury?

Read above

4. Elbow Pains and aches:

Since hanging stretches the whole chain from fingertips to toes, you will expose any weak
links/prior injuries along the way. If you have some elbow 'gunk' - you might 'open it up' and
feel that with some hangs.
My suggestions:
* Slight bend in the elbows might be a necessary evil if it allows for a no pain hanging work to
continue. Work your way back into locked elbows as the condition improves.
* Use a Dowel held in one hand at its edge and work with elbow bent at 90 degrees on
pronation and supination full range of motion for a total of 50 light reps as a warm up. Repeat
with the elbow straight for the same amount of reps. Do these before hanging and check for a
difference.
* Go see a soft tissue specialist (I recommend Active Release Techniques for elbows) to help
you with the issue

5. Lower Back Issues – herniated disks, etc:

Very simple – if your shoulders are open and mobile, you will need to do little as the neutral
spine will be maintained during the hang effortlessly. If you are closed in the shoulders and
ribs 'pop out' - it will put your lower back into an arch – you can use your abs to brace and
bring it into neutral if you find it painful or problematic to be arched for the duration of the
hang.
Having said all of this – I would expect hanging to have benefits for spinal issues if you hang
in good alignment and relaxed.

6. Shall I push it or not?

Use sets of minimum 30 sec – that is your safest bet. If you cannot hold even a Passive Hang
with two hands for that long – use your feet on the floor/box to take some weight off the hang.
7. Blisters, rips, etc:
First, make sure when you finish your hang not just to drop down but to pull slightly into active
hang, release dynamically and drop down – many people rip on the way down SLIDING from
the bar.
Second, some need more hand care than others. I don't do anything for my hands and I've
had little problems over the years even with very extensive hanging, swinging, heavy lifting
and more. But, if you require it – make sure to shave off/cut out your calluses, preferably after
a hot shower/bath.

I've heard there is such a thing called 'hand cream' that you might want to apply, but I don't
know jack shit about that stuff, really.

I've met few manual laborers who actually treat their hands, but I know many gymnasts do. If
you need it – do it. If not - don't worry about it. Ripping occurs once in a while if you play hard
and play seriously, its part of the reality of anyone who touches stuff around them, swings,
hangs and lift. Not a big deal - if the five year old gymnasts can deal with it and return to the
practice after being 'glued up' by the coach - I think we can deal with it as well.

NEW MATERIALS FOR HANGING PRACTICE

Arching Active Hang

I've been using this Straight Arm Scapular Strength movement for many many years now.
(over 10 years)

It is NOT a Front Lever Pull and should not be performed with straight legs and body but in an
arched position while maximizing the RETRACTION. Any attempt to lift the body in a Front
Lever will take away from the retraction and not prioritize it.

The movement is not for beginners. Sufficient practice with the basic Active Hang is a must.
Also – if you are worried by the arch and suspect back pain – you have no business
attempting this movement, better take care of your spine first as a healthy back of a mover
should be able to assume such a position without discomfort. (note: the spine is not loaded
much during the Arching Active Hang)

Uses of the Arching Active Hang are many – it is a great plateau buster for both Straight Arm
Pulling Strength AND Bent Arm Pulling Strength. It can be a great addition to the development
of a Front Lever as well as advanced Pulling work such as a One Arm Chin Up.

The Arching Active Hang is also a great re/prehab movement and a postural tool. (as weird as
it may sound for many who are obsessed with fixing the spine in a neutral position ALL the
time)

The Arching Active Hang works hard scapular Depression and Retraction as well as cuing the
upper arm into External Rotation – a good diet for most poor postures you see out there –
taking you out of that protraction/elevation/internal rotation 'sitting all day on my ass
syndrome'.
The Movement is usually held for time or practiced for reps with a static pause of 1-10 sec at
the top contraction. Sets are 3-10 in most cases and it can be used anywhere from twice a
week to everyday, depending on context of the program and the individual applying.

Important note: many THINK they achieve retraction in this movement, few actually DO. If you
cannot retract – even somewhat you should not work on this variation yet, better to keep it
real and make progress.

Video – Arching Active Hang

Front Stationary Swing

This movement have been made famous by the Crossfit industry but it is as old as apes.
Nowadays it is performed mostly poorly with little attention to body positioning, quality of
articulation and with too much aggression and lack of control while most of the practitioners
applying it present poor shoulder/t-spine biomechanics. Many are overweight.

This explosive combination was the main reason it got a bad rep.

I will definitely not start people with this movement and will first require enough Passive and
Active Hangs experience, good T-spine mobility, stable shoulders and understanding of the
biomechanics and pathway.

If all those have been addressed, the Front Stationary Swing should be non problematic and
actually important in the development of dynamic hanging/pulling work later on.

Application will usually be for time/reps and performed NEVER to failure.

Video – Front Stationary Swing

Implementation

Beginner (Healthy shoulders)

A1 Passive Hang (or Assisted Partial Weight Passive Hang with feet on the floor/box) X 3 min
in as few sets as possible

B1 Active Hang X 6-12 reps with 3 sec pause at the top of each rep X 3 sets

C1 Side to Side Stationary Swing X 30 sec X 3 sets

D1 Front Stationary Swing X 30 sec X 3 sets

This represents over 7 min of total hanging time (the daily recommended dose for the
Hanging Challenge) and can be spread throughout the day into 1-3 sessions. You can
perform 1 set of each exercise according to the order or go at each drill and finish all the sets
before moving on to the next drill. Rest periods should be 1:1 – 1:2 work:rest ratio, so if
hanging for 60 sec, rest 60-120 sec.
Intermediate (Healthy shoulders)

A1 Passive Hang X 150 sec -> complete as quickly as possible, optimally without coming
down!

B1 Arching Active Hang X 5-8 reps with a 3 sec pause at the top of each rep X 4 sets

C1 Side to Side Stationary Swing X 30 sec + Front Stationary Swing X 30 sec X 2 sets

This represents over 7 min of total hanging time (the daily recommended dose for the
Hanging Challenge) and can be spread throughout the day into 1-3 sessions. You can
perform 1 set of each exercise according to the order or go at each drill and finish all the sets
before moving on to the next drill. Rest periods should be 1:1 – 1:1.5 work:rest ratio, so if
hanging for 60 sec, rest 60-90 sec, in the Arching Active Hang use at least 90 sec between
sets as it is higher intensity work.

ONE ARM HANGING WORK

Its time to introduce some more advanced One Arm Hanging exercises for those who are
ready for it.

Word of advise: in general, in your movement practice, aim to REMOVE EGO from the
equation or... pay the price. Even though I've issued countless warnings and highlighted the
difficulty of certain drills and their potential danger for those who are not ready, people are
people and there have been many attempts to try to 'jump over your own belly bottom' (as we
say in Israel) and attempt things that are beyond your reach. The One Arm Hanging exercises
are not for beginners who did not spend a good amount of time building the various two arm
progressions – from Passive to Active to Dynamic drills. Review prior blog posts and the
Movement Culture group for those.

Now for the new drills...

Video – One Arm Passive Hang

A prerequisite for this drill is the 120 sec continuous two arm passive hang. One should not
attempt this drill if unable to perform that first. A 2 min Passive Hang shows the you've spent
enough time effecting various tissues involved in the hanging work and can now (relatively)
safely overload the hang by X2. Note – that is a HUGE jump, so take care.

Application:

Holds in the One Arm Passive Hang should not be below 20 sec – anything below that
indicates your best bet, at the moment, is to build the two arm progressions further.

Sets – 1-10 sets per session.

The One Arm Passive Hang can enable you to start to build to longer overall holds with
alternating one arm holds.

Observe “Stas” going for a 15 min On Bar Hang, showing some advanced hanging endurance
work and using One Arm Passive Hangs mostly.

Video – One Arm Active Hang

An excellent exercise, a mainstay in my training and that of my students. I've been using this
variation for many years now to develop Straight Arm Scapular Strength as well as support
the uni-lateral Bent Arm Strength moves such as the One Arm Chin Up.

Note: under the Ido Portal Method flag we only perform full range of motion One Arm Chin
Ups – every rep starts from a passive one arm hang, goes into an active hang and from there
the pull commences. Anything else is your ego talking, not quality.

The One Arm Active Hang is also an excellent drill to develop scapular control and can be
used to heal and protect the shoulder in preparation of more intense dynamic hanging,
brachiation and climbing/pulling work.

The One Arm Active Hang is usually attempted with what I view as UN-satisfactory standards,
take note.

A prerequisite for this movement is a One Arm Passive Hang of at least 45 seconds as well as
quality Arching Active Hang with proper retraction for sets of 5 with a 3 sec pause at the top of
each rep.

You need to be able to achieve FULL depression and pull the free side shoulder in line with
the active side shoulder as a basic requirement.

Application:

Rep range should be around 5-15 reps with a static pause of 1-10 sec at the top contraction
of the rep.

Another variation will be just one long static hold with 15-60 sec per set of time under tension.

Sets – 3-7 sets per session.

The One Arm Active Hang is a relatively unknown and underrated exercise, I urge you to give
it a try for a few weeks and see how it effects your shoulder health and strength development.

Video – The Shawarma

The Shawarma drill is a more advanced movement – challenging but with large potential
rewards. It also contains more inherent risk and should not be attempted by those who are
unable to present the needed basics.

Prerequisite: One Arm Active Hang, shoulders level with the horizon, held for 30 sec.
The Shawarma drill is a more advanced version of the One Arm Active Hang and contains a
static pause at a SUPINATED One Arm Active Hang at the top of each rep. On the other side
of the drill – there is a stretched, passive hang in a One Arm 'Eagle' Position – this position is
internally rotated and pronated and without proper preparation can mean trouble. Take note.

There should not be any pain during the performance of the drill or after it whatsoever.

The Shawarma Drill prepares the shoulder and develops rotational control and strength –
which is essential for various dynamic movements later on as well as important for the
development of one arm pulling strength. (most don't understand that when approaching the
One Arm Chin Up – you must control the rotation first before the actual pull will become
possible / safe / smart)

The Shawarma Drill promotes good range of motion in the shoulder, elbow and wrist, since
the tissues are under tension, it warrants the development of strength along side flexibility. It
can be used as a tool for joint protection and is taught by us under the Corset – Total Body
Protocols flag as one of many joint protecting movements. (For more information about the
Corset – check out our event pages for workshops and internships)

Application:

3-10 reps per set, static pause of 3-5 sec at the active, supinated one arm hang, controlled
unraveling and return back in the dynamic part, no bouncing, no pain, no 'serial killer face'.

Sets should be 3-7 per session.

Implementation and exemplary sessions

Intermediate Level

A1 Alternating Passive One Arm Hang – 30/30,20/20,10/10 sec, without coming down X 2
sets

B1 One Arm Active Hang X 5 reps per arm with a 3 sec static pause at the top of each rep X 3
sets

C1 Side to Side Stationary Swing X 60 consecutive sec X 1 set

This represents your daily 7 min hang time, as recommended in the Hanging Challenge.

Advanced Level

A1 Alternating Passive One Arm Hang – 30/30,20/20,10/10 sec, without coming down X 1
sets

B1 One Arm Active Hang X 10 reps per arm with a 3 sec static pause at the top of each rep X
1 sets
C1 The Shawarma X 5/5,4/4,3/3,2/2,1/1 reps with 3 sec static pause at the active part of each
rep, alternating sides and with minimal rest X 1 set

This represents your daily 7 min hang time, as recommended in the Hanging Challenge.