The Floreio Project

Basic Info
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Warm up (e.g., jump rope for 5 minutes)

Mobility. This is of paramount importance.

Hips/Legs

Shoulders

Wrists

Ankles

Skill Work: Choose ONE area to focus on for the day:

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Floreio movements

at your level (e.g., Beginner variant), usually rotating

circuit style

Equilibre (Air Baby and Handstand)

Locomotion (Walking in challenging ways)

Strength work, resting adequately in between sets (or sometimes, rest in a

squat!)

Prehab: Good to do once a week at the end of your workout, basically just
do 2-3 runs of the mobility work.

Mobility
ProTip: If you do all the squat (or shoulder) mobility all in one go, it may be too tiring
and you lose quality. To give your legs and shoulders a break, alternate between the
four mobility sequences below. Start with squat clinic, then move onto shoulder
rom/stabilization, then do squat clinic 2.0, then finish with scapular mobilization.

A common question is Does the squat clinic 2.0 supersede the original squat clinic?
No, it only adds to it. The first squat clinic is all about opening up the hips/legs/toes.
The second squat clinic is all about mobilizing the spine to help improve the squat.

Hips/Legs/Spine (Rehab your squat)

All the floreio work always starts/ends with a squat so you bet your ass you cant skip
this.
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Idos Squat Clinic (More Info)

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Dynamic Soleus Stretch

Hip Rotations on all fours (note how he rotates only on the
balls of his feet or his toes)

Squat Hip Rotations

Static Toes Stretch (good stretch if you have plantar

fasciitis)

Dynamic Toes Stretch

Static Squat Position

Dynamic Squats

Idos Squat Clinic 2.0: Do 10-30reps if dynamic or 10-30secs if static (per side)
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Start with knee push aways (If possible, straighten elbow

completely)

Knee push away / Hold knee out (static hold)

Sky reaches (if possible, extend range)

Sky reach (static hold)

Buddha prayers (Extend range by fist against fist)

Squat bows with thumbs up (extend range by fist to fist or

down to your elbows)

Squat bow (static hold)

Shoulder
These require the use of a resistance band.(Thera bands)
Basic Shoulder ROM and Stabilization Routine (More Info)
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10-15 reps of external rotation

10-15 reps of lateral raise to 45deg (0:13)

Arms Overhead: 10 rotations clockwise

Arms Overhead: 10 rotations counter-clockwise

Arms Overhead: 10 forward and backwards. Hold the

stretched position in the end for 10sec. (0:21)

Arms in a T position with band behind: Repeat the same

protocol(0:39) - 10 cw/ccw rotations, 10 reps forward & back, hold final
stretch for 10sec

Arms down with band behind: Repeat the same

protocol (0:58) - 10 cw/ccw rotations, 10 reps forward & back, hold final
stretch for 10sec

Scapula Mobilization routine (More Info)

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Band Scapular Push Ups

Overhead Straight Arm Pull Down (0:27)

The Whippet (0:48)

Band Dislocates (1:13)

Wrist
It is IMPERATIVE that you warm up the wrists each and every time. Do the exercises
slowly. this video by GMB is easy to follow and quite excellent:
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Finger Pulses

Palm Pulses (handstand palm pulses)

Side to Side Palm Rotations

Front Facing Elbow Rotations

Side to Side Wrist stretch (lean/push away)

Rear Facing Wrist stretch palms down

Rear Facing Wrist stretch palms up

Rear Facing Elbow Rotations (star trek vulcan salute)

Forward Facing, Lean Forward as much as possible

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Wrist rocks (GIF!)

Reverse palm pulses

Fingertip (knee) pushups

Back of wrist (knee) pushups

Ankles
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10 Heel Raises. On 10th rep, take 10 steps forward and 10 back while on
toes.

10 Toe Raises. On 10th rep, take 10 steps forward and 10 back while on
heels.

10 Inversions (lift inner arches to go on the lateral aspect 10x). Then, 10 steps
forward/back on lateral aspect.

10 Eversions (roll onto medial aspect of foot 10x). Then, 10 steps

forward/back on medial aspect.

Skill: The Floreio Movements

These are the 6 bread and butter movements. Start by learning the beginner
versions of each.
1.

Role

2.

Au Cortado

3.

Corta Capim

4.

Rotations Into Low Bridge

5.

Rotations into High Bridge

6.

QDR Rotational Push Up

1. Role (More Info. Useful for transitions, gaining momentum, etc)

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Role (Start/end in a deep squat, the feet stay in contact with the floor at all
times.)

2. Au Cortado (Cut Up Cartwheel) (More Info)

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Half Au Cortado (dont look at the ground, bend the knee of the lifting leg)

Au Cortado (as you come around, bend the knee of the second leg/hip like
you did with the first one)

Au Cortado Presses

3. Corta Capim (Grass Cutter)

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Corta Capim Spin Progressions (More Info)

Use your hands to spin slowly

Use hands only when about to lose balance

No hands, keep center of mass above pivot point

Reverse Corta Capim Rotations (More Info)

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Tip: watch how the planted foot lifts to let the leg pass

4. Rotations into Low Bridge (More Info)

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Rotations into Low Bridge (Beginner)

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Bridge Rotations using Wall

One Arm Wall Bridge Rotations

Low Bridge Slide

Rotations into Low Bridge

Rotations into One Arm Low Bridge (Advanced)

5. Rotations into High Bridge (More Info)

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Prerequisite: Rotations into Low Bridge

Rotations into High Bridge (Beginner)

Rotations into High Bridge (Advanced)

6. Queda De Rins (Stab/Fall of the Kidneys) (More Info here) QDR Rotations (More
Info)
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QDR Rotational Push Ups Beginner Start here!

QDR Rotational Push Ups Intermediate & Advanced

QDR Circles (Very advanced; More Info here)

Static, One Arm QDR Progressions (More Info)

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Prerequisite: QDR Rotational Push Ups

Static Queda Batido Progressions easy to advanced

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.

QDR Batido Progressions (More Info)

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Prerequisite: Static QDR

Queda Batido Easy Variation

Queda Batido Advanced

Combining Floreio Movements for a Closed System Flow (CSF)

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This section has moved to another blog post, to reduce the clutter:

The Floreio Project: Combining Floreio Movements

Skill: Equilibre (Hand-Balancing)

Note: Please make sure you did the wrist mobility drills as its imperative you avoid
unnecessary wrist pain during hand-balancing work! (It can put you out for
days/weeks!)
Air Baby Progressions (More Info)
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Frog Stand (Crow Pose) (Note: If you have trouble with this, my video tutorial
is here)

Air Baby Extensions

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Extend into position

Extend back and externally rotate hip to open it

Static Air Baby Progressions (requires mastery of the air baby extensions)
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Two Arms

One Arm + Fingertips

One Arm + 2 Fingers

One Arm

Handstand Progressions (More Info)

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HS Body Line Wall Drill

HS Straighten Into Line

Out of Hand

Freestanding HS down into Pike

Straddle Press and down

Pike Press

Legs adduction/abduction

Alternate bending lower legs

Straddled rotations

Bent leg straddled one-leg extensions

Light swaying

Light one arm shift onto finger tips

Light one arm shift onto one finger

One arm handstand

Straddled one arm handstand

One arm handstand kick up

Bent leg straddled one-leg extensions into one arm hs

Block work

Handstand Block Climbs

Skill: Locomotion Conditioning

Locomotion = Walking in challenging positions.Martial artists often study animals
and mimic them to add to their movement repertoire and to capture the essence of

the animal behavior. Each movement provides a different and valuable component in
the workout, from mobility to strength endurance, stabilization and more. (More info)
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Locomotion Conditioning Routine Beginner

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Walking while swinging into HS (alternates the kicking up leg each

time!)

Duck Walk (walking in squat)

Bridge Walk

Horse Walk (horse stance in motion, keep your butt low)

Lizard Walk (stay low to the ground)

Ostrich Walk

Locomotion Conditioning Routine Intermediate

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Handstand walks

Stay closer to ground in lizard walks

Locomotion conditioning routine Advanced

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Handstand walking with elbow to knee

Push explosively in ostrich walks

More Locomotion [Research]

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Extra: Lizard walk to QDR rotation

Supplemental info: The walking while swinging into HS with alternating the kick up
leg has vastly improved my control in a handstand and helped even me out.

Strength Work
Support Holds using Stall bars (Swedish bars) (More Info)

Swedish Bars Front Support

Swedish Bars Back Support

RTO Support Hold: If you have rings, check out my tutorial to learn a proper
support hold on the rings.

Tripod Headstand Press Work (More Info)

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Gatherings Beginner Variations

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Moving fluidly from Frog Stand to Tucked Headstand and reverse

Moving fluidly from Frog Stand to Tucked Headstand and extending

legs and back down

Gatherings Intermediate
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Variation 1: Raise one leg as you set your head down and raise the
other up to get into headstand, then bend knees, flex hips (tuck),
straighten legs to ground and reverse.

Variation 2: Raise one leg as you set your head down and raise the
other up to get into headstand and do pike presses.

Gatherings Advanced (freestanding handstand recommended)

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Piked Kipping Headstand Push Up

Bridge work (More Info)

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Basic Bridge Push Ups

One Leg Bridge Push Ups

One Arm Bridge Push Ups

Core (More Info)

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Swedish Bench Hanging Leg Raises

0-90 Hanging Leg Raises (L to V to L to V)

One Arm Hanging Leg Raises (if this is too difficult, do 0-90 hanging leg raise,
holding 5 sec at top for 5 reps)

Pulling (More Info)

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90-90 Iso Pull Up Hang

90-90 One Arm Iso Chin Up Hang

Pushing (More Info)

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NDA Lateral Push Ups (NDA = Negativa de Angola)

NDA Lateral One Arm Push Ups

Explosive Leg Work (More Info)

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Jump onto Box from Standing

Jump onto Box from Squat

Explosive Flipping Exercises

Shrimp Squats (More Info)

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Shrimp Squats (Beginner & Intermediate)

Shrimp Squats (Advanced)

Harop Curl (NLC) (More Info)

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Natural Leg Curl / Harop Curl (Beginner)

Natural Leg Curl / Harop Curl (Advanced)

Full Body Conditioning Combinations (More Info) Note: These side push ups from
pistols look easy. THEY ARE NOT. If you want to get better at pistols, check out my
video tutorial here.
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Eccentric Pistol + Side Push Up (Beginner)

Eccentric Pistol + Side Push Up (Intermediate)

Eccentric Pistol + Side Push Up (Advanced)

Miscellaneous
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Shoulderstand Roll (Heres a vid by kevin secours that talks about how to do
the neck roll)