Due to various Internet problems, I am posting this from Berlin, after arriving here from 3 months in Thailand. I did not change the present tense of the words, though.

I landed in Bangkok just before the new year. It is my first time in Asia, and I was immediately made aware : this is another ‘planet’ all together.

Sticky heat,(and rice) noise, air pollution, smog and Buddhas everywhere.

People have a strong faith in this place, and every morning you will see shop owners and simple people putting some food and lightening incense for the Gods.

Paleo eating? no problem. Don’t let the people who tell you one cannot avoid soy and rice in Asia. Make your smart choices and stop bitching and moaning.

Here, I even got to experiment with a popular, portable, quick paleo snacks:

Also, you can choose from other delicacies, such as…

A pig’s face:

Fried Kermit’s:

Weird fruits: (not bad tasting at all…)

The legs of Miss Piggy:

And of course:

Bangkok is a weird urban-old-new kind of metropolitan. On one side traditional markets without even running water and on the other side huge sky scrapers with electronic key-cards.

I am here to work on another production with Total Brutal company, a piece that is based on ‘The Big Brother’ concept. (Originally by Jorge Orwell’s ’1984′)

We arrived at the apartment building owned by the Patravadi Theatre, and I received a one room apartment that I am to spend the next 2 and a half months in.

After a quick audition-workshop for the local artists, we are starting to work on the piece as a small group of 6.

It is Elik – an Israeli dancer working in Berlin, Joom – an experienced Thai actor, On – a Thai singer/musician/actor, Leng – an acrobat and Tina – a local ladyboy who’s profession is… graphic designer.

The process is not simple, chaotic and challenging. Difficulties in communication with the Thais are arising everyday and we learn the simple fact that ‘Yes’ in Thailand means… well, many things.

Slowly, through the tiring weeks of work we accumulate ‘moments’ and then some more ‘moments’ into a colorful puzzle. Nir the director/choreographer ‘cuts through the meat’, chops and hacks and tries to form a flow through the piece.

Part of the work for me, was some physical exploration with a wooden cube we had lying around on stage. It was the first time I got a chance to play around with such a thing, and the process allowed only quick creation phase, but here is some movement with the cube I created:

The production turned out to be a big success. All the major newspapers, TV channels along with national and international interest. While discussing how from such a difficult process came out something so interesting, Nir, the choreographer responsible for the piece said maybe its BECAUSE of the difficult process, lack of communication with the locals and other struggles and not IN SPITE OF. Food for thought, I guess.

All along the process, I was still making sure to train daily. It turned out to be a very big challenge. We are working for 8 hours a day in the theater, in great heat and humidity and without AC, and I have to put in at least 2-3 more hours of my own training just to keep myself sharp, strong, flexible and mobile.
I decide to put a lot of effort into my energy management – using certain supplements, getting at least 8 hours of sleep each night, and using pranayama, meditation and yoga techniques throughout the day to keep myself focused and sharp.

I am glad to say I have been successful in this quest for energy. Even though that it was common to log 8-11 hours a day of physical activity, I was able to maintain a 6 days on to 1 day off schedule and remain… productive. Even more than that, my hand balancing skills, flow work, strength and flexibility have all improved during the last 2 and a half months.

All in all here are a couple of simple facts (?…) that I have learned in Thailand:

1. Dogs can do the splits. All Thai dogs do the splits.

2. Spicy? You don’t know spicy until you come here. When they say in a restaurant: ‘not spicy’ it means ‘less spicy’. There is no such thing as not spicy in Thailand.

3. ‘Yes’ can mean a lot of things. It often means ‘No’, ‘I don’t understand’, ‘I fucking don’t speak english’, ‘leave me alone’, etc…

4. For a people with a lot of tonality in their language, the Thais have very little ability to vocalize a question mark in the end of a sentence. This is the mother of all misunderstandings between ‘Farang’ (foreigners) and locals.

5. A rat can be bigger than a cat. Much bigger. It can also scare the shit out of cats. Forget that Tom & Jerry bull-shit..

6. We have a lot of Thai workers in Israel, and they are known as the best working force ever. Those are apparently farmers from the rural areas… Nothing to do with the local Bangkok city boys…

7. Dancers/actors are bitches. Working with them is like trying to eat a ripe mango while staying clean.. The fucking thing just falls apart in your hands and then you need to clean up the mess. (Generalizing, of course…)

8. More Chelated Magnesium = better living. And no, YOU haven’t reached the point of diminishing returns. (probably..)

9. One thing I will take with me to a deserted island? Coconut. Wait… Its already there… This thing is the mother product of many, many different things. You have coconut, you have life. And I’m not just talking about MCT’s.

10. I would never have imagined lizards will keep me up at night. That was until I met the Thai ‘Screaming Lizard’.

11. I love red meat. Red. Meat. Steak. Beef. Grass-Fed. Mmmm… Difficult to come across in this part of the world.

12. Depressed girl shooting a ping pong ball out of her pussy? No, dear Thais, that is not a turn on. At least not in my book… (The 250 pounds red nosed drunk German tourists seems to like it, though)

13. For a traditional place, the Thais are quite accepting and liberal. Wait, they are Buddhists…

14. For a 12 million Asian city Bangkok is a very safe place. Wait, they are Buddhists…

15. An Afro-American as the president of the US? The falling of the Berlin wall? Albert Einstein’s theory of relativity? They never heard of it here. Wait, they are Buddhists…

16. Britney Spears (how do you spell that?) – sure, everybody knows Britney.

17. The next time someone tells me that ‘rice is good for you, look at asians’, I’ll kick him in the face. Come to Asia, dear friends, witness the reality. (Not that rice is the worst thing to put in your mouth, for example, never, ever put a ping pong ball you found on the street in Bangkok in your mouth…)

That’s it for now, friends…I am off to a three week adventure in a private island. I plan to do a lot of training, (surprisingly..) mind-body exploration and… fun. I will start to post a daily training and diet log of my time on the Island. I have received allot of requests for more details about the way I workout, eat, stretch, meditate and live, and so, I hope you will find this insightful.

See you soon,
Ido.

I arrived in Berlin at the start of Nov, and we started working right away. (I actualy went directly from the airport to the studio)
We arrived at the studio complex we were going to work at for the next month or so. It was a very impressive studio, called EDEN, completely new, (I think we were the first production to work there) with excellent flooring, heated and a huge space.

Some props and a prelimenary version of the final stage were already present and I got to meet the other artists.
We were 5 originaly: Nir de Voff, Hyoung Min Kim, Johanna Chemnitz, Ante Pavic and me. After a misfortunate lower back injury and after two weeks of work already, Ante had to drop out of the project.
MATKOT is all about the beach. All the 4 characters have some kind of a connection to the sea/beach and have their own reference to it, but there are also some interelations between the characters as well.
I will not describe too much about the theme, because there is no one theme, and it is not a normal – nerrative theatre or dance piece.
Nir likes to work with dirt. I mean glitches, twitches, jumps, interferance, white noise and unperfect presentations. His core belief is that reality is not perfect, so why should art be any different? Part of this is giving the audience some unresolved matters to deal with. ‘Weird stuff’ that makes one think, and that also portrays a much more realistic and down to earth piece.
At first, this was very hard for me. I’m am a perfectionist in nature as everyone around me know, and this kind of thing was going against my initial insticts. But then… I chose to let go, learn from it and try to understand a different way to move/create.

Needless to say, this was a very productive experience. In many aspects.
Besides some basic ideas, the whole piece was created by the four of us, in real time- in the studio. Real relationships mingled without visible limits with our ‘stage relationships’, a joke told outside the studio became another decoration on stage, misheps in the creation process were embraced into the piece.
Nir is not a person who likes to work with traditional acters or acting per se. He believes in bringing something very real (and though, very vulnerable) on stage. A true WYSWYG, (a microsoft coined term – What You See is What You Get) in a way.

Because of my athletic and acrobatic skills and my flow, I was encoureged to use my abilities, but only when it made sense. I was also working with the girls and we developed a trio (movement in threesome) together, which was great, because due to our different backgrounds, it was fresh, interesting, chaotic and not ‘dancy-dance’.

During the whole month we were working hard – 8 hours a day of improvisation, rehersal, movement research, brain storming, and try outs.
I was standing on my hands A LOT, as one of the scenes includes a sort of a synchronized swimming inside our plastic ocean.

I was also using my floreio flow skills and created some original sequences, not forgetting to insert some ‘non traditional’ movements into the mix..

In one of the center scenes I am also performing quite an acrobatic solo, using some airborn acrobatics to create a sequence that was used on stage.

After one month of work, we transfered to the theatre in which we were going to present the piece – eventualy – Dock 11 in Prenzlauer Berg, Berlin.

Comming closer to the premiere, stress and tension showed their head, but we all maintained a very professional aproach and were able to remain productive. What did happen, after countless of hours of floreio, equilibre and my own strength and conditioning work, (that I was performing daily after the work on the project was done) was I injured my wrist.
It was in the day of the open dress rehersal, which was with live audience. One day before the premiere. The injury was not due to some accident, but an overuse kind of thing. I notified Nir, and he decided to postpone the premiere in two days. What a mess.
I immediatly started my own rehab protocol, and I was sent to an excellent (but very cruel…) therapist to help me with the condition. I was able to partly recover in two days, and perform in the priemere, but I was still in pain.
The injury got better and better, and by the third performance I was already much better.
To my great delight, my girlfriend Shai and a very good friend – Oren came from Israel to watch me perform. We had lots of fun exploring parts of Berlin together and hanging out.

All the performances went very well, we recieved good critiques from the local media in Berlin and some theatre owners from Europe showed interest in the piece. Seats were mostly sold out and we had great audiences each evening. Lots of laughter and clapping were going on.

Besides the work on Matkot, I also made sure I continue my own development and practice of my skills. Daily equilibre, floreio and strength and conditioning were thrown into the mix. As soon as I had some more free time I was also taking interesting movement classes and training in local circus centers and acrobatics facilities. Exchanging ideas with local and other foreign movers/circus artists/dancers/acrobats.
I got to know a TON of new people with similar interests and also gave a small workshop of basic floreio art.
The internet and my blog were without a doubt a great tool for me in Berlin. A lot of new connections were made and I am very glad for this opportunities.

I am now in Israel and just finished unpacking, but as it turns out, I am about to embark to Bangkok, Thailand in a few days. Another production, by TOTAL BRUTAL, another adventure, and at last – summer!

For more information about MATKOT and Nir de Volff’s work – www.totalbrutal.net
Photos, in the most part, by Bernard Musil.

On another note, my youtube channel has hit lately 250,000 views, in a year time. I am blown away by the response, constant emails I am getting all the time and world wide audience. I have great plans to expand the content I am sharing and will do so, with time.
Stay tuned for some new clips of my daily training, from Bangkok.
See you around, out there,
Ido.

After 8 hours in the studio, meeting the other guys and gals (we are 5) working the project, I was taken to my apartment by the production manager. What a nice surprise…
A beatifull two bedroom aparment right in the center, coozy and warm, with fast internet access and a fully equipped kitchen. I am set. Spending here the next 40 days will be a pleasure.

I intend to explore the city, take interesting workshops and classes and see lots of shows. (from any kind!)
My training will be squeezed into the daily 8 hours movement research we are doing, and another 1-3 hours session in the end of the day. (9-11 hours of movement with 2 30 min breaks in the middle?? I guess so..)

Tomorrow early, we start again, I’ll take some pictures of our amazing, completely new studio and maybe some movement clips. Stay tuned and communicate with me.

BTW, my new websites – www.idoportal.com and www.floreioart.com are comming closer and closer to some finish line.. You can already see the new design and features, but most of them are not functional yet. My good friend and amazing graphic designer Oren Vermus is responsible for the simple, clean and beautifull design, my other good childhood friend Timor (Troi Designs) is responsible for the programming. Thanks, guys, no way I could have done it without your endless help.

Ido.

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 simultaniously (extend the spinning leg as it spins) and after completing a full turn, go into Au Cortado without placing the spinning leg on the ground, but instead using it to gain momentum into the Au.

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

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

Floreio
C1. 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

Floreio Workout Intermidiate/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 helpor 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

Some interesting posts on the forum:
Active Flexibility’s importance in overall flexibility development
Knee issues and myofascial release routine

Enjoy, stay flowing,
Ido.

Workout – beginner

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

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

Floreio
C1. 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

Workout Intermidiate

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

Equilibre
B1. Static QDR 20-30 sec per side / 3 sets / 45 sec rest

Floreio
C1. Rotation Into High Bridge to Head to QDR Exit X 10 reps / 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

Workout of the day – Advanced

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

Equilibre
B1. 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

Enjoy your training,
Ido.

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. Dont forget, ‘the devil is in the details’. (I like better the Hebrew version – ‘God is in the small details’)

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

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

Floreio
C1. Head Bridge To QDR Work (choose the variation you are capable of) 10-20 reps / 3 sets / 60 sec
D1. Rotations into High Bridge X 10 reps / 3 sets / 60 sec rest
or
D1. High Bridge Static Hold 30 sec
D2. Rotations Into Arch Using The Wall X 10 reps / 3 sets / 60 sec rest after D2
E1. 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

Workout Intermidiate

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

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

Floreio
C1. Rotation Into High Bridge to Head to QDR Exit X 10 reps / 3 sets / 60 sec
D1. 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 aquired that can combine into the CFS, emphesize sequences incorporating Role)

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

Workout of the day – Advanced

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

Equilibre
B1. Handstand Body Line Wall Drill X 35 sec
B2. Handstand Straighten Into Line X 50 sec total work
Complete 2 cycles of B1-B2, resting 60 sec between exercises

Floreio
C1. 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 aquired that can combine into the CFS)

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

Enjoy,
Questions? Comments? Forum!

Ido.

Locomotion Workout Beginner

A1. 5 min Joint Mobility
A2. Wrist routine X 1 set
A3. Ido’s Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set

B1. Walk While Swinging Into Handstand 12 meters
B2. Duck Walk 24 meters
B3. Static High Bridge Hold for 30 seconds / Front Bridge Walking for 12 meters
B4. Horse Walk 24 meters
B5. Lizard Walk (beginner variation) 12 meters
B6. Ostrich Walk 24 meters

Rest 120 seconds after B6 and repeat 3-5 total circuits

Locomotion Workout Intermidiate

A1. 5 min Joint Mobility
A2. Wrist routine X 1 set
A3. Ido’s Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set

B1. Handstand Walk 12 meters
B2. Duck Walk 24 meters
B3. Front Bridge Walking for 12 meters
B4. Horse Walk 24 meters
B5. Lizard Walk (Advanced variation) 12 meters
B6. Ostrich Walk 24 meters

Rest 90 seconds after B6 and repeat 3-5 total circuits

Locomotion Workout Advanced

A1. 5 min Joint Mobility
A2. Wrist routine X 1 set
A3. Ido’s Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set

B1. Handstand Walk Elbow To Knee 15 meters
B2. Duck Walk 30 meters
B3. Back Bridge Walking for 15 meters
B4. Horse Walk 30 meters
B5. Lizard Walk (Advanced variation) 15 meters
B6. Ostrich Walk 30 meters

Rest 75 seconds after B6 and repeat 3-5 total circuits

Report about your results/question in the forum,
see you around,
Ido.

Start with a Squat, go into an Au Cortado, instead of landing back into the squat, bend the first leg but keep the other one straight and to the side. From this side ‘lunge’ initiate the Corta Capim Spin to QDR Rotational Push, as we have done before here:

When you slide out of the QDR Rotational Push Up, instead of going to the squat, and again from the side lunge position – roll into a Role movement and end in a squat.

This longer sequence brings into the center of attention more fluidity requirements and breath work. Keep it flowing, adapt to the changing center of mass and the different support positions on some/all four limbs, breath with the movement and concentrate on the movement ahead of you in the sequence order.
This sequence should be worked on by those who have been successful with the prerequisite shorter sequence of Corta Capim Spin Into QDR Rotational Push Up.

Workout Beginner

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

Equilibre
B1. Frog Stance 15-30 sec X 3-5 sets / 60 sec rest

Floreio
C1. QDR Rotational Push Ups -Beginner variation X 10-14 reps / 3 sets / 60 sec of rest
D1. Corta Capim Spin X 14 reps / 3 sets / 60 sec of rest
E1. Au Cortado X 12-16 reps / 3 sets / 60 sec of rest

Strength and conditioning
F1. Jump Into Box – Iso-Squat 8 reps X 3 sets / 90 sec rest
G1. The Shrimp (foot+knee or just knee of the back leg touching the ground)
G2. Harop Curl 5 reps (each leg in the shrimp) / 3 sets / 90 sec between exercises

Workout Intermidiate

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

Equilibre
B1. Air Baby Extensions 5-10 reps per side X 3-5 sets / 60 sec rest

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

Conditioning/prehab
E1. Jump Into Box – Iso-Squat 8 reps X 3 sets / 90 sec rest
F1. The Shrimp (foot+knee or just knee of the back leg touching the ground)
F2. Harop Curl X 5 reps each (per leg in the shrimp) / 3 sets / 90 sec rest between exercises

Workout Advanced

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

Equilibre
B1. Static Air Baby 10-15 sec per side X 3-5 sets / 60 sec rest

Floreio
C1. Corta Capim Spin into QDR Rotational Push Up 10 reps / rest 60 sec / 2 sets
D1. Au Cortado – Corta Capim – QDR Rotational Push Up – Role 10 reps / 3 sets / 60 sec
E1. Corta Capim Spin 14-20 reps / 2 sets / 60 sec

Conditioning/prehab
F1. Back Flip – Iso Squat X 5 reps X 3 sets / 90 sec rest
G1. The Shrimp - in a quad stretch position or with knee only touching behind you
G2. Harop Curl X 5 reps each (per leg in the shrimp) / 3 sets / 90 sec rest between exercises

Enjoy! If you are having trouble, keep working those progressions hard:

QDR Rotational Push Up
Rotations Into High/Low Bridge
Au Cortado
Role
Corta Capim

The sequences will just fall together when you will do so!

Make sure you do the prehab work – shoulders and wrists especialy, you do not want an injury to stop you from practicing.

Keep me posted of your progress through the forum,
Ido.

Corta Capim Rotations Into Bridge Rotations With QDR Slide Out

Start in a squat. Perform 3 Corta Capim Rotations and continue the last Corta Capim until the moving leg is behind you, pointing back in a straight line. While doing so, place the same side hand, with fingers pointing back at you in front of you on the floor. From this position, hop into both feet, (flat feet on the ground) and start the Rotation Into High Bridge With QDR Exit.
Simple, for the ones of you who already mastered the previous movements, if you havent, you have no buisness training this Floreio piece yet, dedicate your time to perfecting the basic skills, as I have outlined them here from the first Floreio Art workout.
Build up to it, and you wont get injured, frustrated with the practice and finaly.. leave it. Flowing is not easy, but it is well worth the effort to be able to move in space in such a graceful, dominant, strong and flexible way. Put in the time and work and I am sure you wont regret it.

Workout Beginner

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

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

Floreio
C1. Head Bridge To QDR Work (choose the variation you are capable of) 10-20 reps / 3 sets / 60 sec
D1. Rotations into High Bridge X 10 reps / 3 sets / 60 sec rest
or
D1. High Bridge Static Hold 30 sec
D2. Rotations Into Arch Using The Wall X 10 reps / 3 sets / 60 sec rest after D2
E1. Corta Capim Rotations X 15 reps per side / 3 sets / 60 sec

Conditioning
F1. 90-90 Iso Pull Up Hang 10-20 sec
F2. Gatherings Beginner Variations 10-15 reps
perform 5 sets resting 90 sec after F2

Prehab
G1. Scapula Mobilization Routine X 2 sets / 60 sec rest

Workout Intermidiate

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

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

Floreio
C1. Rotation Into High Bridge to Head to QDR Exit X 10 reps / 3 sets / 60 sec
D1. Corta Capim Rotations X 30 reps per side / 3 sets / 60 sec

Conditioning
F1. 90-90 Iso Pull Up Hang or rope assisted 90-90 One Arm Iso Chin Up Hang 10-30 sec
F2. Gatherings Intermidiate Variations 10-15 reps
F3. Gatherings Beginner Variations 10-15 reps
perform 5 sets resting 90 sec after F2

Prehab
G1. Scapula Mobilization Routine X 2 sets / 60 sec rest

Workout Advanced

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

Equilibre
B1. Handstand Body Line Wall Drill X 35 sec
B2. Handstand Straighten Into Line X 50 sec total work
Complete 2 cycles of B1-B2, resting 60 sec between exercises

Floreio
C1. Corta Capim Rotations Into Bridge Rotation With QDR Exit 10 reps / 3 sets / 90 sec

Conditioning
F1. 90-90 One Arm Iso Chin Up Hang rope assisted or one arm only 10-20 sec
F2. Gatherings Advanced 10 reps
perform 5 sets resting 90 sec after F2

Prehab
G1. Scapula Mobilization Routine X 2 sets / 60 sec rest

I have been recieving a lot of letters from people who are following the workouts and experiencing some tremendous gains in mobility, strength, stability and stamina. Things like the low squat position, QDR control, handstand work, bridge flexibility and overall mobility have been hammered often in the workouts. I also preach for alot of joint prep and prehab work, and I am hearing a lot of people are getting more stable, leaving their injuries behind and becomming… bullet proof. Keep up the good work, friends!
If you havent been training along side, but just reading the material and building your inspiration, I invite you to join us! Enjoy the hard but rewarding work of the Floreio practice, start here with the first workout today!

Questions? Forum!
Ido.