Name: Playbook - TrickStrong RX - Capoeira Calisthenics (Upper Focus)
Uploaded: 2024-02-28T17:25:32.133Z
Duration: 45 min
Description: Capoeira Calisthenics (Upper Focus)

Welcome to our Capoeira Calisthenics Workout! 

We're excited to have you join us, along with experienced Capoeira instructor @mrmalandro.

“Capoeira is an art form from the African diaspora. It is the essence of liberation and soulful expression. I'm very excited about the opportunity to share my passion for Capoeira on the TrickStrong platform. If you would like to learn more about me and capoeira, visit capoeiraatl.com 
Asé“

-	Malandro

Capoeira, an Afro-Brazilian martial art, is a blend of music, dance, acrobatics, and self-defense. This program combines the dynamic and rhythmic movements of Capoeira with the strength-building exercises of calisthenics. 

Capoeira Calisthenics is designed to improve mobility, agility, strength and coordination, offering a full-body training experience. In addition to the core benefits, this workout has great carryover for movement athletes, such as those practicing tricking, stunts, or parkour. This should come as no surprise as many of Tricking’s most iconic movements have roots in Capoeira.

This workout requires little to no equipment and is best done 1-2x/week. Use progressions and modifications as needed. 

Last thing: These are active positions. Keep your butt off of the floor at all times!  

Let’s get it! 💪

The reps are a guideline. The hallmark of a good warmup is that you feel prepared to move!

The Esquiva Baixa is a foundational movement in Capoeira, characterized by its defensive nature and emphasis on agility. This movement is characterized by an extremely low stance, akin to a deeply exaggerated Ginga.
This low dodge involves extending one leg back while lunging, with one hand placed on the ground for support and the other guarding the face and head. 
It's important to focus on a vertical descent to maintain balance, rather than leaning forward excessively. It helps to think “head over foot” to maintain balance, as you can see in the example video. 
This move enhances flexibility, balance, and quick reaction skills, making it a staple in Capoeira's fluid and dance-like combat style.
Modifications: You can start with a shallower descent and a less extended leg (partial range) to ease into the movement

Esquiva Baixa

The hip 9090 stretch is called this because of the 90 degree angles your hip will make. 

The hip is a ball and socket joint. This means that in order to train our mobility in an effective way, we will want to explore and be less linear with this stretch. 

The hip 90/90 is a great way to explore the surfaces of the hip joint and to really move into your restrictions.

This drill is a great way to warm up your hips and core as it is ACTIVE. Think of allowing one hip to trail while the other aims for the floor to encourage hip opening.  

You should not be feeling any pain in your lower back, hips or knees.

Modifications: Hand Assist

Dynamic Hip 90/90

This is another great mobility exercise for the shoulder girdle and thoracic spine.
 
The shoulder is a 3D ball and socket joint. Our mobility and stability training needs to reflect this for maximum benefit and carryover to functional tasks such as reaching over head or behind our back.
 
For Rotating Angels, start on your stomach with your forehead supported on a firm surface such as a floor, mat or towel. Lift your arms off of the ground with scapular (shoulder blade) engagement. Limit shoulder shrugging as much as possible during this exercise. 

Notice how we rotate the shoulder continuously throughout the movement, achieving a palms up position once our arms raise above our shoulders. In overhead movement, the palms up position prevents impingement & promotes external rotation, or opening of the shoulder.

When below the height of the shoulder, begin to internally rotate the shoulder with the goal of touching the backs of your hands together - all in a pain-free range of motion.

Rotating Angels

Be sure to check out our follow-along CARs tutorials in ‘Mobility RX’ for a comprehensive guide on performing Wrist CARs. Doing these daily can greatly benefit joint health.

[Step 1: Starting Position]
Begin by standing straight with your feet hip-width apart. You can stabilize yourself with a hand on a chair or wall. Engage your core as if preparing to lift a heavy object. Bend your elbow to 90 degrees with your palm facing up.

[Step 2: Ulnar Deviation + Extension]
Start by moving your wrist towards the pinky side (ulnar deviation). From this ulnar-deviated position, extend your wrist downwards. Keep your fingers relaxed and focus the movement solely on your wrist.

[Step 3: Radial Deviation + Extension]
Next, move your wrist towards the thumb side (radial deviation) while maintaining the extension. Ensure that the movement is isolated to your wrist.

[Step 4: Radial Deviation + Flexion]
Continue by flexing your wrist upwards, still deviated towards the radial side. Keep the elbow stable and the movement smooth.

[Step 5: Ulnar Deviation + Flexion]
Now, start moving your wrist back towards the ulnar side while keeping it flexed upwards.

[Step 6: Continuing the Circle]
Continue the circle by repeating the steps above for reps.

[Step 7: Reverse the Circle]
Reverse the entire sequence. 

The movement should be deliberate, within your full comfortable range, avoiding any pain. If there is discomfort, modify the range of motion. Focus on quality and control. Consistent practice over time will enhance your wrist mobility.

Wrist CARs

Face pulls are great for shoulder stability, shoulder mobility, back strengthening and postural alignment. 

You will need a band or cable column set up. It's important that the two ends can separate far enough for you to get full range. 

1) Attach or anchor band above your head height

2) Grab band with neutral grip and step back to create tension

3) Initiate by engaging core and squeezing shoulder blades together

4) Keeping your elbows high, pull the band towards you

5) Finish the pull by externally rotating at the shoulders (goal post position). Aim to get your wrists past your elbows.

Use your mid-back muscles to drive this. You should feel it in your back, not your shoulders!

The more band or cable column tension there is, the harder this will be. Modify your rep count according to difficulty. We want you to feel the burn at the end of each set, but not completely fatigued.

Face Pulls

The T Bridge is amazing at improving our thoracic, shoulder, wrist and hip mobility needed for swings and transitional skills (TDR, masterscoot, cartwheel).

1) Begin seated on the ground with one hand in between your legs.

2) Prop your other hand directly behind you with fingers facing away from you. 

3) Raise up to a one arm "T" bridge by engaging your core and glutes. Push through your hips to rise. 

4) Extend through your grounded shoulder by pushing it through the ground. 

5) Practice spotting the ground at the top of this movement. This improves neck mobility and mimics what you will be doing in handed setups.

T Bridge

Warmup

The primers should be done with INTENT as they prepare the body for the demands of this workout 💪

The Meia Lua de Compasso is a signature Capoeira kick that is powerful and dynamic. It focuses on maintaining a straight kicking leg and a flexed foot. 

The practitioner should keep their neck relaxed. The hands contact the ground as the kick rises. The fingertips should be pointing away from the height of the kick, and the kicking leg straight throughout the movement. The heel should be parallel to the ground.

The Ginga is the foundational movement in Capoeira, often described as the art's core and a reflection of its rhythmic, fluid nature. It serves multiple purposes in Capoeira, including setting up attacks, dodges, sweeps, and take downs. More than just a physical movement, it is a representation of the practitioner's skill and individual style. Try to include the step as shown in the progression video. For the trickers learning this, it’s like a cheat trick wind up on one side, followed by the other side. 
Modifications: Beginners can reduce the height of the kick to maintain proper form and gradually increase as flexibility and strength improve.

Primer A: Meia Lua de Compasso

The primers should be done with INTENT as they prepare the body for the demands of this workout 💪

This neck strengthening exercise focuses on the deep stabilizers of the cervical spine. This movement is beneficial for improving posture and neck strength.

To do it right: 
Start on your back with knees bent and feet flat. 
Draw your chin towards your neck, creating a double chin. This is a chin tuck. Keep this tension throughout the set. 
Maintaining the chin tuck, raise your head, bringing your chin towards one shoulder. This creates a diagonal chin tuck lift, training your neck in a 3-dimensional way. 

Perform all reps on one side before completing the other side. 
Maintain contact with your mid and lower back. Try to isolate and only lift your neck. 

Modifications: Partial range, seated, straight lifts vs diagonal

Primer B: Diagonal Chin Tuck Lifts

The Bananeira de Cabeça is a gradual progression towards a full headstand, focusing on establishing a stable tripod base between the hands and head. This exercise develops balance, core strength, and body awareness, essential in Capoeira for executing advanced movements.

With all progressions, you want to form a tripod between your hands and the top of your head, creating stability. Notice the gradual loading of the head in each progression. Always start on knees and gradually ramp up to the full skill so that you are aware of the force going through your neck. Stick to the progression level you are comfortable with. 

Hold for time to improve your balance and endurance in the position. 

Modifications: Beginners can start with partial lifts or use a wall for support, gradually moving towards a freestanding headstand.

Bananeira de Cabeça (Headstand) Progression

The handstand progression involves gradually working towards a full handstand walk, emphasizing balance and core strength. This progression is crucial for developing the muscular control and stability needed in Capoeira for various acrobatic movements.

Progression 1 involves using wall support to achieve the level of inversion you are comfortable with. Walk up the wall, backing into it as shown. Having your chest facing the wall ensures proper form and safety in both your ascent and descent. Press the floor away through your shoulders, not your elbows. 

Progression 2 involves a free-standing handstand walk. Oddly enough, many find this easier than standing still. Feel free to train both static and dynamic, or walking handstand holds. Remember to maintain good alignment between head to toe, as if you were standing on your feet. 

Modifications: Use wall support or a spotter, and practice partial handstands to build up strength, balance and comfort in the skill.

Handstand Walk Progression

The Macaco progression in Capoeira helps overcome fear and difficulty associated with inversion. It begins with side movements and gradually transitions to full inversion, focusing on using the eyes to guide motion and spotting the floor for safety and orientation.

Begin by squatting low to the ground and placing one hand beside you, fingers pointing away from your body. Look over your shoulder in the direction of your placed hand, and as you do so, lift your hips and kick your opposite leg up and over your body, following with the other leg. Your eyes should remain focused on the ground throughout the movement. The arms remain strong, pushing through the shoulders and using minimal elbow bend. The aim is to land on your feet, facing the direction from which you started.

Modifications: Start with shallow inversions and gradually increase the range of motion as confidence and skill develop.

Macaco Progression

The Negativa is a fundamental and versatile position in Capoeira, frequently used across different styles of this martial art. It's primarily a defensive posture that can be adapted for various scenarios, including evasion and initiating attacks. Once you understand the Negativa positioning, it will be simple to add the pushup. 

Starting Stance: Begin in a crouching stance with one leg forward. The other leg should be bent with the foot flat (or heel elevated in this case). If your left leg is extended, your left hand should be on the floor. Your weight should be forward and centered primarily over the bent leg. 

For the Negativa Pushup, use the back hand against the body for stability - similar to a 'baby freeze' pose in breakdancing.  As you lower your body towards the ground, keep your extended leg straight and your bent leg stable. The heel can be used against your butt for added stability. 
Push back up to the starting position, using your arm and core strength. The focus is on controlled movement and maintaining a stable posture throughout the exercise.

Modifications: Partial range reps

Negativa Pushup

Queda De Rim (kidney fall) is a Capoeira movement that will devlop balance, agility, mobility and core strength. 
Start by standing, then swiftly move into a low position on the side, supporting your weight on both hands. Notice the kicking knee briefly resting on the corresponding side's elbow (similar to a baby freeze). 
The movement requires shifting your weight forward onto your hands and finding a balance point where your body is stable. Once you’ve found that position, spring up into a back kick, keeping your other leg straight and arms pressed (like a 1 legged downward dog). 

Modifications: Beginners can start by practicing the balancing portion on the ground, and progress to doing it from a standing position. Stable blocks or mats can help ‘elevate the ground’ as well.

Queda de Rim

The Negativa Single Arm Press is a challenging Capoeira movement that involves a single-arm press from a Negativa position. This exercise focuses on creating a stable base and using a bent leg for balance, enhancing upper body strength and stability.
From the Negativa position, transition your weight onto one arm, creating a stable base through a tripod between your straight leg, planted arm and descending head (as shown in the video).  Keep the back arm tight to your body for support, and use the bent leg to aid in balancing. 
Modifications: To make this exercise more accessible, perform it with a lighter load or a partial range of motion. You can also progress this movement by keeping both arms on the ground and gradually shifting more weight onto one arm over time.

Negativa Single Arm Press

The Chapa de Frente is a Capoeira kick focusing on flexing the foot at full extension, lifting the hips high, and maintaining relaxed elbows.  This kick develops leg strength, flexibility, and control.
Begin from crab position with your butt elevated off of the ground. Push through your shoulders, not your elbows. As you initiate the kick, engage your glutes to force your hips towards the ceiling as you thrust the kick upwards. 

Modifications: Reduce the height of the kick and/or elevation of the hips

Chapa de Frente

This exercise combines elements of evasion and striking in a fluid motion. 
Begin in a low stance with knees slightly bent. The back leg should be facing the floor while the front inner thigh also faces the floor. Initiate the set with a kidney fall (baby freeze) to a scissor motion.
Once here, each rep will be a front kick with the bottom leg, using the top leg for support. For those familiar with our exercises, this portion is like a Copenhagen plank variation. The movement should be continuous and fluid, focusing on coordination and the smooth transition from the scissor to the kick positions.

Modifications: Beginners should focus on mastering each component of the movement separately before attempting the full combination. Practice the kidney fall, scissor motion, and front kick individually, then gradually link them together.

Tesoura Chapa de Frente

The finisher circuits are accessory exercises to further plug up weak links, improving athleticism and resilience. Pick a weight, progression or rep range that is challenging but controlled. Each circuit will consist of 2 rounds, with 60-90 sec rest between rounds. Use minimal rest between individual exercises.

Choose your method based on equipment available to you as well as ability. Ring dips are a more advanced skill compared to other methods. 👍

The chair dip builds upper body pushing strength, stability and coordination. You can load as much weight on your legs as is needed to make 5-6 reps difficult. Make sure it is secure and doesn't fall down.  

Your lower body and core also contribute to the dip by keeping the body as stiff as possible. 

You should go as deep as your range allows, provided you aren't breaking form. 

Creating total body tension will help you to perform this safely and with better form. 

You can also do this with just bodyweight if needed.

Chair Dips

A major key here is total body rigidity. Rings make it more difficult to stabilize. 

You can substitute with a TRX or looping towels around a bar. You can modify difficulty by standing more upright.

Total body tension includes consciously squeezing your hands around the bar, engaging your scapular muscles, core and glutes. Your legs can be bent or straight (harder) during this. Try not to use your legs to help you up.

Our goal is to get the chest to the level of the handle. We introduce a bit of extension at the upper back by aiming our chest for the handle. 

This is optimal for the shoulders, enables our back to do the pulling and keeps our other smaller muscles from driving the exercise. 

For example, poor form can make this primarily an arm workout which is what we want to avoid here.  To descend, we lower with control until our arms are straight. 

Remember, we are still maintaining that scap squeeze at the bottom of each rep.

Suspension Row Progression

Start in a plank position. Make sure your core is engaged, your wrists are stacked under your shoulders and your spine is in a relatively neutral position. 

From here, shift your weight to one side until you are able to transition to a side plank T position as shown. Hold for one second before returning to complete the other side. One rep is completing a T on both sides.

Capoeira Calisthenics (Upper Focus)

More workouts from TrickStrong RX