The Floreio Project

ido portal low bridge rotations

The one and only, Ido Portal.

This project is my attempt at organizing the amazing resources Ido Portal has created for us. When I first started trying to make sense of his videos and blog posts, I found that the information was in disarray. In my quest for understanding the content he has available so that I could practice it myself, this page is the result. I hope it helps you MOVE.

Note: If you’re interested in strength and skill training on the rings and floor, I have created this rings-oriented intermediate bodyweight training routine that combines my love for gymnastics strength training and yoga and things from this floreio project.

Last Updated: 4/18/2015. Click here to see the change log

4/18/2015:  If you’re interested in strength and skill training on the rings and floor, I have created this rings-oriented intermediate bodyweight training routine that combines my love for gymnastics strength training and yoga and things from this floreio project.

1/21/2015: The floreio project will always remain free, and I have gone the extra mile to create a mobile/printer friendly version of the Mobility section.

12/16/2014: For the Low Bridge Rotations (in the floreio movement section), I added an intermediary progression you could do after you master the Bridge Rotations Using the wall… and that is to do them with ONE arm. So… One Arm Wall Bridge Rotations.

11/07/2014: Updated the “Gatherings” section with written details of the variations.

10/20/2014: Ido Portal just posted a new video and i found this gem movement… so i just made this into a GIF:

10/11/2014: Just a tiny change… made the “info/intro” section collapsed so it doesn’t  clutter up the space when you’re looking on your mobile phone.

9/30/2014: Many little updates!

Ido Portal recently did a Q&A on reddit which I have added to the podcast section. He didn’t answer every question or give tremendously helpful info. But, some great info came out regardless!  Most notably, insight as to the wrist strengthening exercises, which I have updated in the mobility section.  Palm pulses were already in the list, but I added this clip of Johnny Sapinoso doing them in a handstand (handstand palm pulses) so you could see how far you could take these things.

  • Wrist rocks! (Found a clip for the wrist rocks and made this a GIF!)
  • Fingertip (knee) pushups
  • Back of wrist (knee) pushups

Found some new bridge movements found from this youtube clip so I made this new gif: bridge rotations using a wall… IN A DEEP SQUAT and added it to my tutorial for learning bridge rotations using a wall.

Made a GIF of this Shoulderstand Roll and added it to the strength section (even though it’s really skill work but whatever).

7/30/2014: The low bridge rotations have two progression exercises, the “Low Bridge Slide” and “Rotations using Wall.” I found the wall progression to be really great so I made a video tutorial on that specifically. Here’s my breakdown of a progression exercise I learned from Ido Portal for rotating in and out of a low bridge.

7/9/2014: The floreio section was too long for my liking, so I moved the area where you could combine floreio movements into another blog post all together here: Combining Floreio Movements

7/2/2014: Added, prerequisite for rotations into high bridge (rotations in the low bridge!)

Updated wrist mobility motions (some were worded improperly). Updated mobility google doc to reflect changes.

7/1/2014: Fixed formatting errors that somehow were messed up from god knows what.

Added cruel-tutelage of ido portal video featuring many of his speeches from his workshops.

6/30/2014: Stopped the html5 clips from autoplaying to reduce
processor load.

6/29/2104: Added forum posts from gymnasticbodies

Basic Info/Intro

Click here to read what this page is all about especially if it’s your first time

Ido a ‘movement specialist’ that has been inspiring the world to MOVE, get MOBILE and STRONG.  He believes that one should master their own body with control before even trying to move heavy objects outside of oneself. Watch this video to get a better idea of what he preaches.

More info:

  • Ido makes regular updates on his Facebook page.
  • His original blog is and his newer site is
  • Read like an assassin: Read Ido’s every blog post, every facebook post, every comment, watch each video 10 times. I have even included a compilation of his best posts at the very bottom of this page.
  • Remember to get off your ass! People spend more time reading about stretching/training when they should actually be moving!


ido portal squatting

Ido originally inspired me to take on the 30-minutes a day squat challenge. Thanks bro.

How to use this page?

This is a general outline of how the workouts may go…

  • 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:
    • 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.

I have organized this page and his videos according to this outline to best match the workout routines he has posted. If you have questions about particular moves, look for the “More Info” link that will take you to the relevant blog post with complete details.


Click here to expand the Mobility section

If there’s anything you do out on this page, do mobility work. We need to do it. All of us. That’s why I made GIF/HTML5 clips of them.

Click here for the Mobile/Printer Friendly Version

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. That is the way Ido has ordered this stuff in his old routines.

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 can’t skip this.

  • Ido’s Squat Clinic (More Info)
    • 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
  • Ido’s Squat Clinic 2.0: Do 10-30reps if dynamic or 10-30secs if static (per side)
    • 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)


These require the use of a resistance band.

Tips: It’s impossible to recommend the ‘perfect’ band because everybody has different levels of strength and flexibility. So I recommend you just get a set like this that comes with multiple resistances and have handles, allowing you to do both arms at once.

Ido’s thoughts: “Thera Bands may be good, but test them first and make sure you get enough tension out of them. For me, even the stronger ones are a bit too easy, but it may be suitable for you.”

If you have a theraband, I have found that doubling up the black theraband (black=”special heavy”) feels perfect for shoulder dislocates but too easy for everything else. One step heavier than that (the silver one; “super heavy”) feels more effective for strengthening the rotator cuff. But again, these don’t have handles and it’s better you just buy that set so you are good for life. An old/used bicycle tube, free at any bike shop, may work as well.

  • Basic Shoulder ROM and Stabilization Routine (More Info)
    • 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

        10 cw/ccw rotations, 10 reps forward & back, hold final stretch for 10sec

    • Arms down with band behind: Repeat the same protocol (0:58)
      • arms down

        10 cw/ccw rotations, 10 reps forward & back, hold final stretch for 10sec


  • It is IMPERATIVE that you warm up the wrists each and every time. I stress this because it is what has made wrist sprains a thing of the past.
  • Ido’s recommended wrist warm up is here. However the video is not the easiest to follow.
  • As an alternative, this video by GMB is a lot easier to follow and quite excellent:
    • Finger Pulses
    • Palm Pulses (Johnny Sapinoso doing 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
  • Extras:


I found this article by a student that had attended his workshop and shared the ankle series.

  • 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.

inversion eversion foot

Skill: The Floreio Movements

Click here to expand the Floreio section

“Our ultimate goal with the Floreio practice is to be able to flow freely on the ground, using our body and the space around us to create this physical expression.” -Ido

Ido Portal has combined his skills from capoeira and other movement arts to come up with what he calls the Art of Floreio. He has poured in countless hours of work into breaking down these movements into their SIMPLEST motions so that even beginners could have a starting point. I have done my best to organize them. The beauty of these movements are that they build active flexibility and strength in new ranges you’ve probably never had to get into before. Plus, they’re really, really fun and make your brain work differently. (Ido says the human mind craves movement complexity.) And if you do any of these for time (e.g., Role for 3 minutes nonstop), it doubles as metabolic conditioning.

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

“Notice the quality of movement, the fluidity and control. These things are what makes this practice unique. Quality is central here. Its better to shoot for an easier variation, but perform it with control, quality and fluidity, than to do a harder one but not controlled, ugly and rigid.” – Ido

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

  • 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)

3. Corta Capim (‘Grass Cutter’)

4. Rotations into Low Bridge (More Info)

ido portal low bridge rotations

“Some movements are like windows. Others are like doors. This [low bridge] is a DOOR.” -Ido Portal (Source)

For someone used to only getting into a static high bridge but never a low bridge or rotating within it, this is quite a great feeling.

5. Rotations into High Bridge (More Info)

6. Queda De Rins (‘Stab/Fall of the Kidneys’) (More Info here and this article on Scribd) QDR Rotations (More Info)

Static, One Arm QDR Progressions (More Info)

  • 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)

Combining Floreio Movements for a Closed System Flow (CSF)

Skill: Equilibre (Hand-balancing)

Click here to expand Equilibre

Note: Please make sure you did the wrist mobility drills as it’s imperative you avoid unnecessary wrist pain during hand-balancing work! (It can put you out for days/weeks!)

Air Baby Progressions (More Info)

Handstand Progressions (More Info)

  • 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

Click here to expand Locomotion

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)

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.  The duck walk, horse walk and ostrich walk are sometimes in the “mobility” section of Ido’s old routines.

Strength Work

Click here to expand Strength Work

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

Tripod Headstand Press Work (More Info)

  • Gatherings Beginner Variations
    • 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
    • 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)
    • Piked Kipping Headstand Push Up

Bridge work (More Info)

Core (More Info)

Pulling (More Info)

Pushing (More Info)

Explosive Leg Work (More Info)

Shrimp Squats (More Info)

Harop Curl (NLC) (More Info)

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.


Even More Info: Workout Routines, Demonstrations, Blog Posts, Facebook Posts, Podcasts

Click here to expand supplemental section

Ido’s Workout Routines from his blog

These routines are well thought out and chock full of good info. Each routine has an option for beginner or intermediate.

Demonstrations by Ido Portal

Ido’s older blog posts before the floreio project came out

Most of his blog posts (and especially the comments) are worth reading, but these are the highlights that are a must:

Informative Facebook Posts

You’ll find interesting posts my Ido here, and if you want more info, he usually replies once or twice to peoples questions in the comments.

Ido Portal in Podcasts

Ido’s posts from GB Forum (Programming / Nutrition)

Ido was removed from GymnasticBodies (for whatever reason) but his posts are still on there as “Guest_Ido_Portal_*”. These are a few posts:

Hanging Month Resources


Ido Portal recently had a hanging challenge, for people to hang for 7 minutes a day (non-consecutively).  The number 7 isn’t really that important. It’s more just to help inject a simple movement (hanging off things) into their lives!

He created a blog post here about it and so did I.

Hanging Basics

  • The Passive Hang
  • Active Hang (Arching Scapular Pull In)
  • Side to Side Stationary Swing
  • Arching Active Hang
  • Front Stationary Swing

One Arm Hanging Work (More Info)

  • One Arm Passive Hang
  • One Arm Active Hang
  • The Shawerma

Hanging Routine Integration

  • Swing Grip Hanging – Beginner
  • Swing Grip Hanging Routine – Advanced
  • Ape Swing – Figure 8
'Depmoved' - a state of movement deprivation We are a Depmoved culture. We suffer. The only way out is education. Move the message around, move yourself around. Ido.

In closing, Ido Portal is an inspiration like no other, not only because his movement quality is impeccable and I could only dream of moving as good as him, but because he’s been inspiring thousands upon thousands of people to MOVE, get more MOBILE and STRONG in very practical ways. I try very much to do the same with bodyweight training and having started the 30-day toe-touching and 90-day splits challenges. I hope this page has inspired you to move in novel ways.

If you are looking for an intermediate, gymnastics-oriented strength training routine that is perfectly balanced between the horizontal and vertical pushing and pulling, then check out my bodyweight [strength] training routine!