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Bridge Push Ups

As you probobly figured by now, I do not believe in limiting your training to traditional, linear exercises only.
For example, I once counted over 80 types of push ups I use in my training.
The goal is to be strong in every angle, to achieve better control and... dominance of your body in the space around it. I will push (and pull for that matter) in every concievable angle, as long as I understand the biomechanics and think there is a use to it. The result is that I rarely run into situations in which I encounter problems due to a lack of strength. Over the years I have trained in boxing, bouldering, jiu jitsu, ballet, kung fu, ran long distances, track and field, gymnastics, and more and more. I have learned much from those sports/arts and try to incorporate that knowledge into my practice every day.

Today we are going to work on a very basic but the often neglected Bridge Push Ups.
I use a variety of bridge push ups, I will introduce three variations out of many today.

The Basic Bridge Push Ups



This is the basic variation. Lay on your back, bring your heels close to your butt and place your hands, with fingers pointing at your feet, under your shoulders.
Push up into the highest back bridge you can reach, hold momentarily and lower down, trying to bring your butt and shoulder blades at the same time to the floor.
Repeat for reps.
Notice that unlike other performers of this type of push ups I use the full range of motion - back on the floor to complete elbow lockout. You should do the same for maximum results.

The One Leg Bridge Push Ups



This variation will require more control and strength in the posterior chain (hams, glutes and lower back) and will place a higher demand on your core muscles.
I like to use this variation especialy because it transfers so well to various Floreio movements. (I have not shared those movements yet)
Basicly, perform the same bridge push ups, only with one leg extended straight and held off the ground. The same details as the basic variation apply here also. Full range of motion.

The One Arm Bridge Push Ups



This variation will place higher demands on your arms and shoulders as well to a host of muscles running across the upper body that will get activated here as stabilizers, due to the lack of support from the free arm.

From the basic starting position, use only one arm to push up into a one arm back bridge. Hold momentarily and lower down under control.
This variation can be out of reach to some people due to a lack of active flexibility and strength in many areas in the body. Work the basic bridge push ups variations for a while before you try to tackle this one.


Workout - beginner

Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Idos Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Equilibre
B1. Static QDR 10-30 sec per side / 3 sets / 45 sec rest

Floreio
C1. Head Bridge To QDR Work (choose the variation you are capable of) 10-20 reps / 3 sets / 60 sec
D1. High Bridge Static Hold 30 sec
D2. Rotations Into Arch Using The Wall X 10 reps

or

D1. Rotations into High Bridge X 10 reps / 3 sets / 60 sec rest
E1. Corta Capim Rotations X 20 reps per side / 3 sets / 60 sec

Conditioning
F1. The Shrimp (foot+knee or just knee of the back leg touching the ground)
F2. Swedish Bench Hanging Leg Raises
F3. Basic Bridge Push Ups
Perform 10 (5-5 per leg in the shrimp),8,6,4,2 reps with as little rest as possible of F1-F3

Rehab
G1. Wrists Routine X 2 subsequent sets / 60 sec rest


Workout - intermidiate

Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Idos Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Equilibre
B1. Static QDR 20-30 sec per side / 3 sets / 45 sec rest

Floreio
C1. Rotation Into High Bridge to Head to QDR Exit X 10 reps / 3 sets / 60 sec
D1. Corta Capim Rotations X 30 reps per side / 3 sets / 60 sec

Conditioning
E1. The Shrimp (just knee of the back leg touching the ground)
E2. 0-90 Hanging Leg Raises
E3. One Leg Bridge Push Ups (change legs every rep)
Perform 10 (5-5 per leg in the shrimp),8,6,4,2 reps with as little rest as possible of F1-F3

Rehab
G1. Wrists Routine X 2 subsequent sets / 60 sec rest



Workout - advanced

Warm Up - Mobility
A1. 5 min Joint Mobility
A2. Wrists Routine X 1 set
A3. Shoulder ROM and Stabilization routine X 1 set
A4. Idos Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Equilibre
B1. Static QDR 30 sec per side / 3 sets / 45 sec rest

Floreio
C1. Rotation Into High Bridge to QDR Exit X 10 reps / 3 sets / 60 sec
D1. Corta Capim Rotations X 45 sec of work per side / 3 sets / 60 sec


Conditioning
E1. The Shrimp - in a quad stretch position or with knee only touching behind you
E2. 0-90 Hanging Leg Raises or One Arm Hanging Leg Raises (change arms every rep)
E3. One Arm Bridge Push Ups (change arms every rep)
Perform 10 (5-5 per leg in the shrimp),8,6,4,2 reps with as little rest as possible of F1-F3

Rehab
G1. Wrists Routine X 2 subsequent sets / 60 sec rest

Yes! This workout will work the back bridge position a lot! If it is too much for you, take down the volume a bit. If you have been following the workouts from the start, you should do fine. Make sure you do some soft tissue work on your lower back tomorow, either in a form of massage or foam rolling. (Self education through the internet is a beautiful thing...)

Enjoy and report on your experiences in the forum,
Ido.

Available link for download

BloodWarrior v1 0 7 Mod

BloodWarrior v1.0.7 [Mod]
Requirements: 2.3+

In 2016 comes a new, refreshing game
Game Features
- North American-style high quality and full 3D graphics with striking senses!
You will be able to release all your stress and get the thrilling feeling of Blood Warrior’s hack and slash.
- Equipped with a variety of skills and items, experience Blood Warrior’s intense yet unique new thrilling game!
Enjoy the game with the mysterious npc ‘Sarah’ in exciting new scenarios.
Normal or Hard Mode, a total of 90 diverse stages are waiting just for you.
With 10 kinds of pets waiting to help you; join them quick on a thrilling adventure!
There are 3 stimulating challenge modes: Time Attack/Boss Raid/Explore Mode
Here, it is possible to obtain numerous rewards and advanced equipment’s whilst competing level of rank with other users. Try these exhilarating, new challenges!
WHATS NEW
(1) Game Add Key positions 10 15 Changes in dogs.
(2) Additional features for ease of town.

Mod Info:
- Money
- Damage
- Mana
- Skill CD
+ Health
Mod Instructions:
*This update has protection, so mod for rooted device only.


WARNING:
Restricted.

More Info:
https://play.google.com/store/apps/d...es.bw&hl=en-US Download Instructions: APK
http://hulkload.com/nvgmya70trsw
http://unlimitzone.com/kwkeezrhs3
OBB:
http://hulkload.com/2zfojnf5ous6
http://unlimitzone.com/tgu9ze0x

Available link for download

Birchbox April 2014 Review

My Birchbox finally showed up my my doorstep, despite the grammatically incorrect tracking information and the unreasonably long, five-day pit stop in Indiana.

Wrong "its", Birchbox! (I am a pedant.)

In addition to their samples, Birchbox also send out little cards with rainy day ideas. Unfortunately, 100% of the tips that I have seen so far have been TERRIBLE. Two of the tips were "sleep longer" (if its a weekend, Im doing that anyways; if its a weekday, thats not an option) and "wear a sweatshirt". Weirdly, they are trying to sell these... for money.

This month, my samples included:

Anastasia Beverly Hills Clear Brow Gel (0.085 oz), approximate retail value $6.68


If I am being honest here, I have never found a clear brow gel that is noticeably different from any other clear brow gel. They are all exactly the same to me. This is a clear brow gel and it works exactly like every other clear brow gel in the world.


With that said, Im not disappointed that I got this, as I throw away clear brow gels pretty quickly, since they always get easily clogged up by yucky brown product. It also let me know that Anastasia Beverly Hills is in the Birchbox store, which is awesome news. Ill definitely be picking something up with my points next time I make a purchase from Birchbox. (No sign of the new Dipbrow Pomade, though, which is a bummer.)

Davines Oi Absolute Beautifying Shampoo (0.4 fl oz), approximate retail value $1.10
Davines Oi Absolute Beautifying Shampoo (0.4 fl oz), approximate retail value $1.51


Youve heard me say it before: I have a lot of hair. I have hair that needs quite a bit more than 0.4 fl oz to shampoo and conditioner. Getting little packets of shampoo and conditioner is worthless for me, since it is less than a single use; I never get a good chance to try it. For the same reason, I am not going to spend $32 for 8.45 fl oz of conditioner, which would only give me about ten uses.

With that said, I did think these smelled really fabulous. It was a sandalwood-y smell that reminded me of a sexy perfume.

GUYandGIRL Shower Gel (1.01 fl oz), approximate retail value $2.49


Theres sort of a distinct, nondescript smell that hotel body washes exude. This product smells so strongly of "generic hotel body wash" that its no surprise that they are typically featured in hotels.

I also dont really understand the premise of the brand. Birchbox says, "For anyone who’s ever swiped their significant other’s bath products [raises hand], there’s a new way to avoid a potentially uncomfortable confrontation down the line: going Dutch on a single bottle of GUYandGIRL’s Shower Gel." My boyfriend already uses 90% of my bath products even though they do not contain the word "guy" on the packaging (my bath bombs are MINE, though), and Im not sure I want to encourage him to steal more of my things.

I tried to find out a little bit more about the company by googling "guyandgirl bath", but all I got was porn.

KIND Healthy Grain Bar in Maple Pumpkin Seeds with Sea Salt (1.2 oz), approximate retail value $0.79


I know that people get all grumpy about getting food in their Birchbox, but this granola bar is fucking delicious. Its not very maple-y, but its really salty, and salt is my soulmate. I have already bought a 15 pack on Amazon and Im going to throw a few in my desk at work for snacks.

Color Club Gala Gem Collection in Gold Struck (0.25 fl oz), approximate retail value $3.25


Gold Struck is more of a super shiny champagne. I actually found it was opaque in a single coat, although brushstrokes are pretty hard to camouflage due to the slightly streaky formula.



Total Box Value: $15.82

The Kind granola bar was the only product in my Birchbox that I was really over the moon about. The brow gel and the nail polish were enjoyable, and the bath products didnt work well for me. I wish there had been at least one other product where I thought, "fuck yeah, Im so excited about this!", but I wouldnt say the box was disappointing.

If you are interested in joining Birchbox, you are always welcome to use my referral link by clicking here.

Available link for download

Black Stone Apk V1 2 24 Mod High Damage

Download Black Stone Apk Mod High Damage ,New Update With Version 1.2.24

Ned has been involved in an unexpected incident that shrouded with dark force on the kingdom. Help him to be strong force with his colleagues and to pass through the crisis.

Grow up your characters and collect equipments.
Make various formation with characters and control hero to create variable action strategy to win.

Defeat the enemies and the behind to weather crisis.

Main Features

• Full party action playing game with virtual gamepad on screen.
• Playable 4 Unique characters and their pets to support.
• Various magics and skills for characters.
• Equipments for various parts and level.
• 40 stages of mainstream scenario with 3 level difficulties.
• Exploring ancient ruins to gather better rewards.

Screenshot:





||Game:   Black Stone APK ||
||Version:  1.2.24 Mod ||
||Android : 4.4 ||
||Market:  https://play.google.com/.blackstoneglobal  ||
||Internet: Required ||
||Mod:  High Damage   ||

APK:
DU: DOWNLOAD HERE

OBB:
DU: DOWNLOAD HERE

How To Install Game
1. Download All files on post.
2. Install APK files.
3. Extract OBB/DATA with winrar for Android.
4. Extracted files will give you folder /Com.xxx.xxx
5. Copy folder com.XXX.XXX.. to Internal/Android/Obb/HERE
6. Play game

Available link for download

Blond Coffee Angaston

After three hours of wine tasting, some excellent St Hallett shiraz, quite a few nips of port, not much spitting and too much swallowing, I could feel the dreaded day-drinkers hangover creeping up on me. I had to take defensive measures. I needed to pull out the big guns. I needed eggs benedict. But it was 2:30pm in the Barossa Valley. And all-day breakfast is a big city thing. Or so I thought. Until we stumbled upon Blond Coffee, 60 Murray Street, Angaston, South Australia, Tel +61 8 8564 3444. They served eggs benny till 3 pm. I was saved.



And a very respectable eggs benny it was, too. The free-range eggs had a great deep yellow colour and were poached to perfection. The ham was tasty. The hollandaise was good (but needed more zing). And there was a nice little splodge of sauteed spinach on the side.

The eggs and bacon sandwich was, according to Ron, equally impressive (and I know better than to argue with the in-laws). Two super-thick slabs of white bread, stuffed with scrambled egg, bacon (from local Barossa butcher Schultzs), cheese and tomato, all squished down in a sandwich press and toasted golden brown.

Despite the name, the staff at Blond are not all blondes, although there was a very high concentration of attractive young women. And friendly young women, too. When I asked for a sample of the bircher muesli, they even when to the trouble of garnishing it with a touch of yoghurt and a drizzle of honey.

16/20 "barossa benedict"

Available link for download

Boston

If you havent figured it out already, Ive been doing a lot of traveling lately. My most recent stop was in Boston where I crashed on the couch of my new good friends Kristen, Alan, and Sara Li. I got in late on a Friday night, had an interview Saturday morning, and was off to check out the city for the next few days. Id like to take this chance to apologize to everyone who gave me a suggestion of where to eat with my short time in Boston. Really, I just went with the flow.

Masa Restaurant
Location: 439 Tremont Street
Cost: About $15 per person
Despite the large lunch I had at the interview, I was able to find some room to join my hosts for brunch at their favorite spot, Masa. As a bunch of med students, I think their primary goal was to get a cheap meal in, but the food was not bad. I got a bloody mary and a two course breakfast for $15. The plantain empanada was my favorite dish, and the huevos rancheros was just average. The bloody mary wouldve been enough, and like my dad likes to say, it would put some hair on your chest.






Later that night I got to check out a pretty cool spot for drinks, Top of the Hub. A bunch of my fellow interviewees wanted to grab a drink, and this place was really cool. Id call it equivalent to the Signature Room in Chicago with the huge views, swanky feel, and jazz tunes.

The next morning, I schlepped out to Newton to meet my cousins for some Peets Coffee and some Rosenfelds Bagels. After that I hauled it over to meet my friends at the Freedom Trail for a tour.


Ye Olde Union Oyster House
Location: 41 Union Street
Cost: About $35 per person
I couldnt go through a trip to Boston without some local beer, seafood, and beans (in retrospect, I forgot cream pie). After our tour on the Freedom Trail we ended up at Ye Olde Union Oyster House. Id been given a ton of suggestions on where to get seafood, but this is where we ended up. Im sure with its historical status that Union Oyster House is a big ole tourist trap, but the food was still pretty good. I went for some Cherrystone Oysters, Clam Chowder, and Boston Baked Beans. I also got to try a fried oyster sandwich and washed it all down with some Harpoon.








The Publick House
Location: 1648 Beacon Street
Cost: About $30 per person
To be honest, I was probably still full from the lunch they served us at the interview the day before, but I somehow found room for another big meal. I met up with my old research buddy Lon and his wife Jessica in Brookline at The Publick House. For those of you in Chicago, this place is pretty similar to The Hopleaf. Theyve got a huge beer list and some high end bar food. We started with some Mussels and fries which were done just right. After that I got the Crab Cake BLT and Lon got the Seafood Stew. Everything was really exceptional and even the biggest of beer snobs like Lon and I found new options to try.





Flour Bakery
Location: 1595 Washington Street
Cost: About $5 per person
Since Alan and Kristen were about to start on new rotations they had later starts and were able to see me off with a good breakfast before going to the airport. They had this bakery, Flour, around the corner from their apartment. It was on Throwdown with Bobby Flay for their Sticky Buns.




Side bar: Does anyone else hate that show as much as I do? Do you realize that Bobby Flay is promising these people their own Food Network Special and then welching on them? Then these people, who have made their career on one dish, get to battle it out with Bobby Flay. If they lose, its got to be devastating. Did you see that poor lady who makes Mac N Cheese in a mall cart? Bobby beat her with the fanciest set of cheeses and a bunch of lobster. Thats total garbage. Nonetheless, he lost this Sticky Bun battle and maybe the ends justify the means because Flours business was booming.

On top of these amazing sticky buns, we also split a spectacular blueberry muffin and some oatmeal. It was an excellent way for me to wrap up my time in Boston.

Available link for download