TUTORIAL IT

Android TuneIn Radio Premium APK version 12 2 Full Free Download

Android TuneIn Radio Premium APK version 12 2 Full Free Download

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.

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. Idos 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. Idos 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. Idos 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.

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