Corta Capim Spin
The corta capim spin requires some dynamic (rotational) balance and will be challanging at first.
Start in the squat. Shift the weight towards one foot, transferring into the ball of the foot and letting the knee come lower simultaniously. The other leg, which will become free to move due to the weight shift, will be straightened sideways.
Put your hands on the ground in front of you, between your legs. Start pushing the floor with your hands, rotating your body in its fixed position around the axis foot until you complete a full turn. Shift into the squat again and change sides. Repeat for reps.
The harder variation will be to initiate the push with the hands, and use your hands only to 'save you' in case of loss of balance. Try to do it as late as you can into the movement, until you feel you can complete the full turn with no hands assistance at all.
The hardest variation will be to initiate the movement from the hands and then complete a full turn with no hands touching the floor. Transform into the squat when you finish the full turn and start again to the opposite side. Make sure you do not shortcut here! Complete a full turn and land with the foot on its original spot on the floor.
QDR Circles
The QDR Circles are an advanced movement requiring the control of the Advanced QDR Rotational Push Up.
If you are unable to do it yet, go back to practice the intermidiate and advanced variations of the QDR Rotational Push Ups and come back to this movement once you have done so.
Basicly, from a squat, place you hands in front of you and lower towards the QDR, kick into the low one leg bridge QDR rotational push up position, trying to land as deep as you can into the rotation - almost in the line that originates in between your hands.
From the low one leg bridge position, take the straight leg, bend it and place it behind the bent leg in a cross-step and while making sure the body is lifted a bit higher than the original low bridge position. A side turning of the body needs to happen at the same time.
After cross-step (Look at the side and rear view to better understand that) slide your body from above towards the opposite elbow into a QDR position, while straightening the lower leg and kicking with it out of the position. Come out into a low 4 point stance on hands and feet and enter another QDR to repeat the circle.
Complete the desired number of reps before changing sides.
Take notice of these details:
1. Do not let the body sag into the ground in the low bridge positions - lift your pelvis up and arch your back - to provide room for the cross step to happen.
2. Land softly on the balls of the foot each time before you come to your heels. (if necessary at all)
3. Strong elbow and wrist position should be maintained. No playing around here - keep tension or injury will occur. If you are not able to do so, go work easier variations.
4. The hands do not move during the whole circle exercise - this restriction will create a lot of good adaptations in your body - mobility, stability and strength, because you will have to move your whole body around those two points of contact, in a closed kinetic chain fashion. Moving the hands from their original position will degrade this exercise substantialy.
