Floreio Basic Workout — 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

Floreio Basic Workout — intermidiate

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

Floreio Basic Workout — 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

{PAGEBREAK}

Floreio Workout Number 1 — Beginners

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

Floreio Workout Number 1 — Intermidiates

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

Floreio Workout Number 1 — 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 set

{PAGEBREAK}

Floreio Workout Number 2 — Beginners and Intermidiates

A1. 5 min of total body joint mobility (If clueless about this — educate yourself! Youtube is a great friend)
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
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

A1. 5 min of total body joint mobility (If clueless about this — educate yourself! Youtube is a great friend)
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 / 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

{PAGEBREAK}

Floreio Workout Number 3 — Beginners, Intermidiates and Advanced

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 (For info — read Preparations For Our Daily Training post)
Repeat for a total of 3 subsequent sets — no rest

{PAGEBREAK}

Floreio Workout Number 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!

Floreio Workout Number 4 — 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
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 achived in B1 here) Rest 3 min
C1. Gatherings Intermidiate 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.

Floreio Workout Number 4 — 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 achived 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

{PAGEBREAK}

Floreio Workout Number 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

Floreio Workout Number 5 — Intermidiate

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 Intermidiate 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 squating 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

Floreio Workout Number 5 — 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

{PAGEBREAK}

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