Queda de rins Push Up.
So, We’ve come to week 4.
This is probably my favorite one of the lot. below is some instructions for building it up.
Queda de rins is a very versatile move and can be brought into a capoeira game in a lot of different ways.
If you find that you can do the last push up below easily enough feel free to use some of the variations you know.
We’re still aiming for maximum reps on each side, just like the last two, so find which version suits you.
As before a good place to start is against the wall, this takes the weight out and allows you get used to bringing your elbow into you abdomen.
I’ve done it one handed here to make it a bit more visible. I’m generally expecting to bring the top of my pelvis into contact with my elbow.
Using a block (or whatever else) will allow you add more weight to the movement.
A key point here – Look how far my head is coming past my hands, similar to the pike push up from week one, this is important for balance.
I’m also keeping my elbows above my wrists.
This is basically a full push up, the head still goes right past the hands and the pelvis comes down to the elbow.
I’m putting my head on the floor, it’s not strictly necessary but it’ll make it easier to balance the next one.
For me this is the main movement to practice, adding in the split kick aspect.
This takes a bit of practice to get but once you’ve got the dynamics into the legs it’ll set you up for a variety of cool moves that can follow this.
That’s the last week of the challenge.
I hope you’ve enjoyed weeks, one, two and three. If you’ve just found this challenge now I’d suggest going to the introduction post.
Enjoy the last week, thank you for participating!
Move Free CIC 
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