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Ido Portal Floreio Routines
Ido Portal Floreio Routines
A1 Perform 5 min of jump rope A1 5 min of total body joint mobility (If clueless about this - educate
B1 Shoulder ROM and Stabilization routine X 1 set yourself! Youtube is a great friend)
C1 Ido's Squat Clinic Routine X 1 set 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 Advanced X 10 reps D1 Slide Into Low Bridge X 5 reps of 5 seconds holds in position (each rep)
D2 QDR Rotational Push Ups -Advanced variation X 10 reps D2 Rotations Into Arch Using The Wall X 10 reps
Repeat D1-2 for 3 total sets 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 dont 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.
Floreio Workout Number 2 - Advanced Floreio Workout Number 4 - Beginner
A1 5 min of total body joint mobility (If clueless about this - educate A1. 5 min Joint Mobility
yourself! Youtube is a great friend) A2. Wrist routine X 1 set
B1 Shoulder ROM and Stabilization routine X 2 sets / no rest A3. Ido's Squat Clinic Routine X 1 set
C1 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
D1 Rotations Into Low Bridge X 10 reps / 1 set routine only (no rotator cuff work at the start) for 1 more subsequent set
E1 Rotations Into High Bridge X 10 reps / 1 set Rest 2 min
B1. Handstand Body Line Wall Drill X 10 sec X 5 sets / 45-60 sec of rest
F1 Rotations Into Low Bridge Advanced X 10 reps Rest 3 min
F2 Au Cortado / Au Cortado Presses X 10 reps C1. Gatherings Beginner Variations
F3 Rotations Into High Bridge Advanced X 10 reps C2. Rotations Into Low Bridge (Or the Slide Into Low Bridge and Rotations
F4 QDR Rotational Push Ups -Advanced variation X 10 reps Into Arch Using The Wall combination for the same number of reps, each
exercise, indicated below for the rotations)
C3. QDR Rotational Push Ups
Floreio Workout Number 3 - Beginners, Intermidiates and Advanced Perform 10,8,6,4,2 reps per exercise, rest after C3 only for 75,60,45,30
second accordingly
A1 Jump Rope 3 Min Rest 2 min
A2 Ido's Squat Clinic Routine X 1 set D1. Role work, right-left-left-right-left, etc.. (In Random) as little rest as
A3 Shoulder ROM and Stabilization routine X 1 set you can for 3 minutes straight. Flow around the floor. Sweat will go flying.
A4 Wrists Routine X 1 set (For info - read Preparations For Our Daily Good stuff!
Training post)
B1. Rotations Into Low Bridge or if you can already Rotations into High B1.Rotations into High Bridge X 10 reps
Bridge X 10 reps B2. Gatherings Intermidiate Variations X 10 reps
(Or the Slide Into Low Bridge and Rotations Into Arch Using The
Wall combination for the same number of reps) Complete 3 sets of B1-B2 resting 30 seconds in squatting position in
B2. Gatherings Beginner Variations X 10 reps between exercises
C1. Half Au Cortado X 14 reps or Au Cortado X 10 reps Complete 3 sets of C1-C2 resting 30 seconds while squating in between
C2. Role Into QDR sequence X 10 reps exercises
Complete 3 sets of C1-C2 resting 30 seconds while standing in between Rest 2 min
exercises
D1. NDA Lateral Push Ups side to side X 20 reps
Rest 2 min Perform 3 sets resting 45 seconds between sets
Complete 3 sets of C1-C2 resting 90 sec only after C2 A1. 5 min Joint Mobility
A2. Wrist routine X 1 set
Rest 2 min A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set
D1. NDA Lateral One Arm Push Ups side to side X 10/8/6/4/2 reps B1. Handstand Walk 12 meters
Rest 60/45/30/15 seconds between sets 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 Floreio Static QDR and Sequence Development Workout Beginner
Warm Up Warm Up
A1. 5 min Rope Jump A1. 5 min Rope Jump
A2. Wrist routine X 1 set A2. Wrist routine X 1 set
A3. Ido's Squat Clinic Routine X 1 set A3. Ido's Squat Clinic Routine X 1 set
A4. Shoulder ROM and Stabilization routine X 1 set A4. Shoulder ROM and Stabilization routine X 1 set
Warm Up - Mobility
Warm Up - Mobility
A1. 5 min Joint Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A2. Wrists Routine X 1 set
A3. Horse Walk from Locomotion Conditioning Routine X 20 meters
A3. Horse Walk from Locomotion Conditioning Routine X 20 meters
A4. Duck 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
A5. Ostrich Walk from Locomotion Conditioning Routine X 20 meters
A6. Scapula Mobilization Routine X 1 set
A6. Scapula Mobilization Routine X 1 set
Rest 90 sec
Rest 90 sec
Equilibre Work
Equilibre Work
B1. Handstand Body Line Wall Drill X 10 sec X 3 sets / 45-60 sec of rest
B1. Handstand Body Line Wall Drill X 20-30 sec X 3 sets / 45-60 sec of rest
Rest 90 sec
Rest 90 sec
Sequence Work
Sequence Work
C1. Half Au Cortado And Entry Rotation Into Low Bridge
C1. Au Cortado And Rotation Into Low Bridge
Perform 3 sets of 10,8,6 reps / 60 sec of rest
Perform 3 sets of 10,8,8 reps / 60 sec of rest
D1. Role Into QDR sequence
D1. Role Into QDR sequence
Perform 3 sets of 10,8,6 reps / 60 sec of rest
Perform 3 sets of 10,8,8 reps / 60 sec of rest
Rest 90 sec
Rest 90 sec
Finisher
Finisher
E1. High Bridge Static Hold 30,25,20 sec
E1. Rotations into High Bridge X 12,10,8 reps
E2. Gatherings Beginner Variations X 12,10,8 reps
E2. Gatherings Intermidiate Variations X 12,10,8 reps
Rest 45 sec between E1 and E2, complete 3 sets with the reps/time
Rest 45 sec between E1 and E2, complete 3 sets with the reps mentioned
mentioned above
above
Prehab
Prehab
F1. Shoulder ROM and Stabilization routine X 2 subsequent sets, no rest
F1. Shoulder ROM and Stabilization routine X 2 subsequent sets, no rest
Floreio Workout of the Day Advanced Bridge Workout - beginner
Warm Up - Mobility
A1. 5 min Joint Mobility Warm Up - Mobility
A2. Wrists Routine X 1 set A1. 5 min Joint Mobility
A3. Horse Walk from Locomotion Conditioning Routine X 20 meters A2. Wrists Routine X 1 set
A4. Duck Walk from Locomotion Conditioning Routine X 20 meters A3. Shoulder ROM and Stabilization routine X 1 set
A5. Ostrich Walk from Locomotion Conditioning Routine X 20 meters A4. Ido's Squat Clinic Routine X 1 set
A6. Scapula Mobilization Routine X 1 set A5. Scapula Mobilization Routine X 1 set
Rest 90 sec Equilibre
Equilibre Work B1. Static QDR 10-30 sec per side / 3 sets / 45 sec rest
B1. Handstand Body Line Wall Drill X 30 sec Floreio
B2. Handstand Straighten Into Line X 45 sec total work C1. Head Bridge To QDR Work (choose the variation you are capable of)
Complete 2 cycles of B1-B2, resting 60 sec between exercises 10-20 reps / 3 sets / 60 sec
Rest 90 sec D1. High Bridge Static Hold 30 sec
Sequence Work
D2. Rotations Into Arch Using The Wall X 10 reps
C1. Au Cortado Press And Rotation Into One Arm Low Bridge
or
Perform 3 sets of 10,8,6 reps / 60 sec of rest
D1. Rotations into High Bridge X 10 reps / 3 sets / 60 sec rest
D1. Role Into QDR Rotational Push Ups
Perform 3 sets of 10,8,6 reps / 60 sec of rest E1. Corta Capim Rotations X 20 reps per side / 3 sets / 60 sec
Rest 90 sec Conditioning
Finisher F1. The Shrimp (foot+knee or just knee of the back leg touching the
E1. Rotations into High Bridge X 12,10,8 reps ground)
E2. Gatherings Advanced X 12,10,8 reps F2. Swedish Bench Hanging Leg Raises
Rest 45 sec between E1 and E2, complete 3 sets with the reps mentioned F3. Basic Bridge Push Ups
above Perform 10 (5-5 per leg in the shrimp),8,6,4,2 reps with as little rest as
Prehab possible of F1-F3
F1. Shoulder ROM and Stabilization routine X 2 subsequent sets, no rest Rehab
G1. Wrists Routine X 2 subsequent sets / 60 sec rest
Bridge Workout - intermidiate Bridge Workout - advanced
Equilibre Equilibre
B1. Static QDR 20-30 sec per side / 3 sets / 45 sec rest B1. Static QDR 30 sec per side / 3 sets / 45 sec rest
Floreio Floreio
C1. Rotation Into High Bridge to Head to QDR Exit X 10 reps / 3 sets / 60 C1. Rotation Into High Bridge to QDR Exit X 10 reps / 3 sets / 60 sec
sec D1. Corta Capim Rotations X 45 sec of work per side / 3 sets / 60 sec
D1. Corta Capim Rotations X 30 reps per side / 3 sets / 60 sec
Conditioning Conditioning
E1. The Shrimp (just knee of the back leg touching the ground) E1. The Shrimp - in a quad stretch position or with knee only touching
E2. 0-90 Hanging Leg Raises behind you
E3. One Leg Bridge Push Ups (change legs every rep) E2. 0-90 Hanging Leg Raises or One Arm Hanging Leg Raises (change arms
Perform 10 (5-5 per leg in the shrimp),8,6,4,2 reps with as little rest as every rep)
possible of F1-F3 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
Rehab possible of F1-F3
G1. Wrists Routine X 2 subsequent sets / 60 sec rest
Rehab
G1. Wrists Routine X 2 subsequent sets / 60 sec rest
Another Workout Beginners Another Workout Intermediates
Equilibre Equilibre
B1. Handstand Body Line Wall Drill X 10-20 sec X 3 sets / 45-60 sec of rest B1. Handstand Body Line Wall Drill X 20-30 sec X 3 sets / 45-60 sec of rest
Floreio Floreio
C1. QDR Rotational Push Ups -Beginner variation X 10-14 reps / 3 sets / 60 C1. QDR Rotational Push Ups -Beginner variation or QDR Rotational Push
sec of rest Ups -Advanced variation X 10-14 reps / 3 sets / 60 sec of rest
D1. Rotations into High Bridge X 10 reps / 3 sets / 60 sec rest D1. Rotations into High Bridge or Rotation Into High Bridge to Head to
or QDR Exit X 10 reps / 3 sets / 60 sec rest
D1. High Bridge hold - total time 30 sec E1. Corta Capim Spin X 14 reps / 3 sets / 45 sec of rest
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 reps
Perform 3 sets resting 45 seconds between sets
Conditioning
F1. NDA Lateral Push Ups side to side X 20/18/16 reps Prehab
Rest 60 seconds between sets F1. Shoulder ROM and Stabilization routine X 1 set
F2. Scapula Mobilization Routine X 1 set
Prehab Complete 2 subsequent supersets of F1-F2 no rest
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
Another Workout Advanced Explosive Leg Workout - beginner/intermidiate
Equilibre Equilibre
B1. Air Baby Extensions 5-10 reps per side X 3-5 sets / 60 sec rest B1. Static Air Baby 10-15 sec per side X 3-5 sets / 60 sec rest