Set 2
Super Set
Ginga base + Knee raise + Ponteira (Straight leg raise) + Cocorinha escape (low Squat)
Plank + One leg raise + 3 legged dog + hip opener + Ponte (bridge)
Bear to negativa
Rest 30 sec and repeat 3x
5x each leg
4x each leg
10x
Step by step
1- Ginga base + Knee raise + Straight leg raise + Cocorinha escape
Start in a Ginga position
Bring the leg that is on the back, bend your knee and bring high you can, bring your leg all the way to the back.
Now repeat the same movement with a ponteira (the straight leg kick) Again bring your leg all the way to the back.
bring the back leg to a stand position with your feet hip distance apart. and then do a low squat position, go low as you can, bring one hand to de flow and the other above your head simulating the capoeira escape cocorinha.
2 - Plank + One leg raise + 3 legged dog + hip opener + Ponte (bridge)
Start in a plank position, hold this position and lift one leg from the floor. Reach your pelvis up toward the ceiling
Do not walk your feet closer to your hands
lift your leg straight back and up, high in the air. Flex your right foot and reach back through your heel.
Keep your standing leg strong and your shoulders squared to the top of your mat. Imagine that your hands and heels are aligned along one straight, diagonal line.
rich with the foot in the air until you can place on the ground lifting the same side hands from the ground.
Push you hip up to stretch the front of your body, pelvis, abs, chest and shoulders.
Do the same steps backwards to go back in plank and then repeat.
3- Bear to negativa
Start in a push-up position with the hands shoulder-width apart and the legs straight out directly behind the body about hip-width apart, keeping the knees bent.
Go to a negative position
Start lifting one arms, with the opposite leg drive between the hands and the feet that still on the ground.
With one leg bent and feet on the ground, extend the other leg, supporting the body weight with the opposite hands of the leg that is straight.