Queda de Rins Exercises/Combinations
- Vary the position of your legs: tucked, or straight
out to the side, or straight out and up, or dropping in back of you, or with the top leg in front, or with the bottom leg
in front
- Kick your legs back and forth in the QdR
- Aú into a QdR
- Drop to a QdR from a handstand
- Rolé into a QdR
- Fall or dive into a QdR from standing
- S-dobrado into a QdR
- Corte capim into or out of a QdR
- Kick over from a bridge to a QdR
- QdR, then kick your legs and switch to a QdR on the other side
- QdR to kip-up
- QdR to headstand (kick your legs at the same time you push with
your arms to get up there)
- QdR push-ups: from the traditional push-up position, turn to the side and
lower yourself into QdR position, lifting up the top leg, leaving the bottom foot on the ground for balance. Push up and return
to the original position, then do it to the other side. Your hands never move.