It’s rare that I’ll do all of these exercises in one day. More often than not I separate them and do them throughout my normal work out. Today I decided to do all five of these exercises to see how it would affect my middle split. I don’t really train middle splits, but I thought it would be a good day to see where I was at. The first two exercises are really geared towards internally and externally rotating the hip. Having a baseline of internal and external rotation at the hip is somewhere we want to get started at. Most people when they start training some thing like Capoeira will immediately be drawn to the high kicks and big movements. Before you can do any of that, you should ask yourself if your hip can do the absolute fundamentals, which is internal and external rotation. The next few exercises are geared towards working at my end ranges of motion. On the first video I am abducting A single leg to activate the muscles that will pull me further into the split. I paired this with a nice drill that does the same thing for abduction. This is really great for firing up the adductor‘s and is way harder than it looks. Only at the end of my actually doing the middle split, oh and you might be able to notice that as I’m doing this middle split, I am staying actively engaged throughout the stretch. I’ll cycle between engaging the abductors in the glutes, and the adductor’s in the inner leg. this is one way to load the tissue in the middle split, in order to keep the stretch as active as possible. I’m less concerned with the range of motion that I have an a lot more with the amount of control I have throughout that range of motion. Let me know if any of these exercises help you out and if you have any questions about them. . Follow @dende_arts YouTube channel and blog in bio link . . My Au de Coluna guide in my bio link. Invest in your movement education.

No warm up. Just go. I used to think it was terrible to train without warming up. 2 things made the difference. 1. once you have good communication with you’re body you will have an idea of what you can and can not do while not warmed up. For example, without warming up, going 100% is a terrible idea. But maybe you can do 70% of what you’re capable of. This sequence is an example of that idea. 2. Moving your body a little every day and never stopping is HUGE for keeping away the cobwebs. For best results Do ANYTHING. The worst you can do is go several days without movement of some kind. The next day you decide to move, you’ll immediately regret not doing some kind of movement. . . . . . Follow @dende_arts YouTube channel and blog in bio link . . My Au de Coluna guide in my bio link. Invest in your movement education. . . . . . #capoeira #movementculture #movementismedicine #capoeiramovies #capoeiramoves #capoeiraflow #animalmovement #controlyourself #trainingmotivation #functionaltraining #functionalfitness #functionalmovement #calisthenics #calisthenicsworkout #calisthenicsfreestyle #movementislife #capoeiratreina #capoeiralifestyle #capoeirabrasil #flowsession #movebetter #idoportal #atgfam #capoeiratreina

A new class coming up at @methodclimb This week we’ll be doing a 30 minute class on handstands! This will include: - conditioning - entrances - handstand regressions - strength development - bailing - balance development - handstand variations - and much more! All levels are welcome to come and have fun balancing on our hands. Unsure about the class? Feel free to message me. Reserve your first class by visiting @methodclimb and going to their bio link for day passes and memberships. Follow @dende_arts #handbalancing #handstandpractice #handstanddrills #newarkartist #calisthenics #newarkdowntowndistrict #presshandstand #presshandstanddrills #circusskills #handstandchallenge @newarkdowntowndistrict @newarkarts

#QDR Level 1 - The first thing you want to do is to find your fulcrum. This is done by crunching to the side and placing your elbow right next to your hip. This is the point where you will be balancing your body weight. from the squat position place both hands on the floor to your side. Bring your body down so that your elbow comes to that fulcrum position you found earlier. Bring your top knee to your free elbow. Last hook your 2 feet together. If you have difficulty balancing, then try to lean your head forward. This works for most people. Level 2 - going forward, we are going to be subtracting things from the level one position. At level two, we want to bring our knees off of our elbows and keep them suspended in air, close to our chest. If you’re comfortable in this position then consider taking your head off the floor as well. So now you will be balancing only on your hands. Level 3 - with level three you can choose to keep your head on the floor but we want to be comfortable moving both legs to touch the floor. We should be able to or at least try, to alternate our legs touching the floor. Again, if you feel more comfortable in this position you can take your head off the floor so that you are balancing only on your hands. Reversão- usually when you exit from QDR, it’s done into a squat or into a roll. This variation is more strength oriented, more difficult to do, but very fun. What’s your favorite way to exit QDR??? . . . . . Follow @dende_arts YouTube channel and blog in bio link . . My Au de Coluna guide in my bio link. Invest in your movement education. . . . . . #capoeira #movementculture #movementismedicine #capoeiramovies #capoeiramoves #capoeiraflow #yogaflow #controlyourself #trainingmotivation #functionaltraining #functionalfitness #functionalmovement #calisthenics #calisthenicsworkout #calisthenicsfreestyle #movementislife #capoeiratreina #capoeiralifestyle #capoeirabrasil #flowsession #movebetter #idoportal #atgfam #capoeiratreina @newark.nj @newarkhappening @newarkarts @goironbound @newarknjblog @newarkartistdatabase @newarktimes @newarkpulse

Corta capim and macaquinho. Two very fun movements that go together like ketchup and fries. . . . . Follow @dende_arts YouTube channel and blog in bio link . . My Au de Coluna guide in my bio link. Invest in your movement education. . . . . . #capoeira #movementculture #movementismedicine #capoeiramovies #capoeiramoves #capoeiraflow #yogaflow #controlyourself #trainingmotivation #functionaltraining #functionalfitness #functionalmovement #calisthenics #calisthenicsworkout #calisthenicsfreestyle #movementislife #capoeiratreina #capoeiralifestyle #capoeirabrasil #flowsession #movebetter #idoportal #atgfam #capoeiratreina

Kicks. One of the pillars of Capoeira. I’ve never enjoyed training kicks, but that’s doesn’t mean there aren’t methods to make the training, fun, efficient, and less time consuming. The first of these involves setting overly high expectations that require a great deal of motivation. Most people have done this. Say you’ll do 800 kicks and then never do it again. Not only is this training difficult in terms of motivation, but it’s also not clear how you should chunk your effort in terms of sets and reps. The second method is perhaps even more common. Random kicks! Doing whatever you’re feeling in that moment. I’m not totally against this method. As some times you do need that spontaneous energy in your workout. But this too often devolves into unproductive time. The last method is something from the sports science world. 8-10 sets of 1 minute with 10-12 reps in each set. 5-6 per side. The best way to do this is the set an interval timer. There are many apps like this online. Set it for 1 minute sets with no rests. At the start of the set, do your ten kicks and rest for the remaining time. As this gets easier you can work your way up to 6 or even 7 kicks per set. The main benefit with this method is that the timer holds you accountable. So your training is efficient and disciplined. If you end up trying this out, god luck and feel free to let me know how it goes. . . . . . Follow @dende_arts YouTube channel and blog in bio link . . My Au de Coluna guide in my bio link. Invest in your movement education. . . . . . #capoeira #movementculture #movementismedicine #capoeiramovies #capoeiramoves #capoeiraflow #yogaflow #controlyourself #trainingmotivation #functionaltraining #functionalfitness #functionalmovement #calisthenics #calisthenicsworkout #calisthenicsfreestyle #movementislife #capoeiratreina #capoeiralifestyle #capoeirabrasil #flowsession #movebetter #idoportal #atgfam #capoeiratreina

UPDATED SCHEDULE! Introducing Thursday classes! Yes, the schedule is now Tuesdays AND Thursdays at 7:00pm. Last week was our first week of class. Week 2 is going to be even better! Looking forward to seeing you there! . . . . . Follow @dende_arts YouTube channel and blog in bio link . . My Au de Coluna guide in my bio link. Invest in your movement education. . . . . . #capoeira #movementculture #movementismedicine #capoeiramovies #capoeiramoves #capoeiraflow #yogaflow #controlyourself #trainingmotivation #functionaltraining #functionalfitness #functionalmovement #calisthenics #calisthenicsworkout #calisthenicsfreestyle #movementislife #capoeiratreina #capoeiralifestyle #capoeirabrasil #flowsession #movebetter #idoportal #atgfam #capoeiratreina @newark.nj @newarkhappening @newarkarts @newarknjblog @newarkartistdatabase @newarktimes @newarkpulse @methodclimb

Some 1 on 1 Au de coluna training with @_jiboia__ Always good to see and train with you my friend. We went over Au de Coluna and how to get that nice arching look. We made some good progress in a single session and I’m looking forward to the second time we practice this and get it even smoother. One great improvement here is the hand position. This was a big leap towards perfecting the movement. It’s not rocket science, but it’s a little technical. Had an amazing time. Not every day I get to see my brother out in Spain. I’ll come see you guys one day soon! . . . . . Follow @dende_arts YouTube channel and blog in bio link . . My Au de Coluna guide in my bio link. Invest in your movement education. . . . . . #capoeira #movementculture #audecoluna #movementismedicine #capoeiramovies #capoeiramoves #capoeiraflow #yogaflow #controlyourself #trainingmotivation #functionaltraining #functionalfitness #functionalmovement #calisthenics #calisthenicsworkout #calisthenicsfreestyle #movementislife #capoeiratreina #capoeiralifestyle #capoeirabrasil #flowsession #movebetter #idoportal #atgfam #capoeiratreina

Inspiration from my Mestre —> @cebolinha_cdo_newark I don’t know how he comes up with this stuff, but it’s always challenging and fun. . . . . . Follow @dende_arts YouTube channel and blog in bio link . . My Au de Coluna guide in my bio link. Invest in your movement education. . . . . . #capoeira #movementculture #movementismedicine #capoeiramovies #capoeiramoves #capoeiraflow #yogaflow #controlyourself #trainingmotivation #functionaltraining #functionalfitness #functionalmovement #calisthenics #calisthenicsworkout #calisthenicsfreestyle #movementislife #capoeiratreina #capoeiralifestyle #capoeirabrasil #flowsession #movebetter #idoportal #atgfam #capoeiratreina

Au CDO drills (two of my favorites!) Au CDO is not easy partially because you need to feel comfortable on one hand for at least a full second. When you’re upside down this second can feel like half an hour. The goal of these two drills is to make you more comfortable on one hand. DRILL 1: you can see how in the first drill I don’t even move my legs very much. I keep my knees into my chest. DRILL 2: it’s only when I start getting more comfortable that I start imitating Au CDO by bringing my knees into my chest and then pushing the feet up into the air like a handstand. What’s the hardest part about Au CDO for you? Any combinations you’re trying to learn? Let me know in the comments. . . . . Follow @dende_arts YouTube channel and blog in bio link . . My Au de Coluna guide in my bio link. Invest in your movement education. . . . . . #capoeira #movementculture #movementismedicine #capoeiramovies #capoeiramoves #capoeiraflow #yogaflow #controlyourself #trainingmotivation #functionaltraining #functionalfitness #functionalmovement #calisthenics #calisthenicsworkout #calisthenicsfreestyle #movementislife #capoeiratreina #capoeiralifestyle #capoeirabrasil #flowsession #movebetter #idoportal #atgfam #capoeiratreina @newark.nj @newarkhappening @newarkarts @goironbound @newarknjblog @newarkartistdatabase @newarktimes @newarkpulse