Improve Strength and Mobility with these 5 awesome Exercises

Mobility Drills Capoeira/handstand


Hi everyone here 5 new drills and patterns for you to try, the main focus is to build upper body strength as well as hips flexibility.

There are 2 patterns that follow up our previous ones, the base is the negativa de angola into the different variables.

1 FROG STAND DRILL
The idea is to switch between the positions while holding 90 degrees angle at the elbow joint.

2 HINDU PUSH UP TO SWITCH LEG HOLD
We start like a regular Hindu push up, at the bottom we will go into a dragon hold for about 3 to 5 seconds, then back into Hindu push up position


3 FINTA DE AU TO SWITCH LEG HOLD
We start as we were doing a cartwheel, from there we shift body weight into the opposite side and bring the outside leg behind to a switch negativa de angola hold.

4 LEG DRAGS
We start at full lunge position, the idea is to move forward as low as possible by dragging the feet, so as we move forward from the heel to the toes allowing the knees to anatomically move down to the floor, do this for about 10 steps.

BONUS
Thus is just a base for our pattern, the idea is to start at Negativa de Angola then i to a push up, do 10 reps each side.

5 PATTERN 08
ADVANCED PATTERN, RAWTRICKS ROLL
Starting at negativa de Angola following with a push up into shoulder roll, from here return into push and exit with an Au de Cabeça. Repeat both sides as many reps as you can.

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