THE WHAT:
An integrated movement pattern with origins in Capoeira, taking the body through a 360-degrees rotation in space without the hands leaving the floor. Its execution represents a marriage between the full 'QDR rotational pushup' (QDR RPU) progression, drawing the first half of the circle, and the ‘High-bridge rotation to QDR exit’ (notably with NO HEAD-SUPPORT), which completes the second half, back to the squat position.

In the process of bringing together these two patterns, learning the transition between them develops both greater structural-awareness and general adaptability in both of the forms, further to learning a new transitional pattern which is a fantastic “bang for buck” strength & mobility ‘Groundwork’ form.

LEARN MORE (subscriber-only):
https://drive.google.com/file/d/1fG5PtaXYZjSTiKs9hgB0KNlgFFCpHR0-/view?usp=drive_link

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