Last Updated: 5/12/2020. Click here to see the change log

5/12/2020: updated formatting

1/8/2015: All right, Ido has started updating things. So I will update this page with the latest. He’s started using instagram more and more.

Added to “Pulling” in strength section:

The “Perfect” Pull Up = Straight arm arching scapular pull first, then pull up

10/29/2015: WARNING: If you share this page, or any other helpful resource, on Ido Portals Movement Culture group on Facebook (which I am banned from), it WILL get deleted and you will most likely be banned from the group as well. The MC group does not transparently promote people who teach movement. It’s a huge Ido Portal “circle-jerk” where his teachings are held up against all others, probably to get more business/money out of it. (Btw, his business practices in the USA are shit, too, as a fair warning.) You WILL also get banned if you share ANY helpful tutorial or video by anyone else (even if it’s incredibly GOOD info such as by Emmet Louis, GMB, GymnasticBodies, Tom Weksler, etc!) The guy sees everyone else as competition apparently. So you’ve been warned!

4/18/2015: If you’re interested in strength and skill training on the rings and floor, I have created this rings-oriented intermediate bodyweight training routine that combines my love for gymnastics strength training and yoga and things from this floreio project.

1/21/2015: The floreio project will always remain free, and I have gone the extra mile to create a mobile/printer friendly version of the Mobility section.

12/16/2014: For the Low Bridge Rotations (in the floreio movement section), I added an intermediary progression you could do after you master the Bridge Rotations Using the wall… and that is to do them with ONE arm. So… One Arm Wall Bridge Rotations.



11/07/2014: Updated the “Gatherings” section with written details of the variations.

10/20/2014: Ido Portal just posted a new video and i found this gem movement… so i just made this into a GIF:

10/11/2014: Just a tiny change… made the “info/intro” section collapsed so it doesn’t clutter up the space when you’re looking on your mobile phone.

9/30/2014: Many little updates!

Ido Portal recently did a Q&A on reddit which I have added to the podcast section. He didn’t answer every question or give tremendously helpful info. But, some great info came out regardless! Most notably, insight as to the wrist strengthening exercises, which I have updated in the mobility section. Palm pulses were already in the list, but I added this clip of Johnny Sapinoso doing them in a handstand (handstand palm pulses) so you could see how far you could take these things.

Wrist rocks! (Found a clip for the wrist rocks and made this a GIF!)

Fingertip (knee) pushups

Back of wrist (knee) pushups

Found some new bridge movements found from this youtube clip so I made this new gif: bridge rotations using a wall… IN A DEEP SQUAT and added it to my tutorial for learning bridge rotations using a wall.

Made a GIF of this Shoulderstand Roll and added it to the strength section (even though it’s really skill work but whatever).

7/30/2014: The low bridge rotations have two progression exercises, the “Low Bridge Slide” and “Rotations using Wall.” I found the wall progression to be really great so I made a video tutorial on that specifically. Here’s my breakdown of a progression exercise I learned from Ido Portal for rotating in and out of a low bridge.

7/9/2014: The floreio section was too long for my liking, so I moved the area where you could combine floreio movements into another blog post all together here: Combining Floreio Movements

7/2/2014: Added, prerequisite for rotations into high bridge (rotations in the low bridge!)

Updated wrist mobility motions (some were worded improperly). Updated mobility google doc to reflect changes.

7/1/2014: Fixed formatting errors that somehow were messed up from god knows what.

Added cruel-tutelage of ido portal video featuring many of his speeches from his workshops.

6/30/2014: Stopped the html5 clips from autoplaying to reduce

processor load.

6/29/2104: Added forum posts from gymnasticbodies