“The main problem with attempting to flow usually is getting to a ‘corner’ or a bump in the flow, a place from where at that particular moment you cannot continue from. The CSF’s main concern is to create a rounded, circular system with no corners or bumps, that the practitioner will be able to continue flowing in, moving infinitely from movement to movement.” – Ido Portal
Once you have started to get comfortable with the following floreio movements, you can string them together:
- Role
- Au Cortado
- Corta Capim
- Rotations Into Low Bridge
- Rotations into High Bridge
- QDR Rotational Push Up
I have attempted to list the combinations in the order with which Ido presented them.
Here’s the outline of this blog post:
- Two movement sequence (6 combinations)
- Role & Au Cortado
- Role & Rotation into Low Bridge
- Role & QDR
- Au Cortado & Rotation into Low Bridge
- Rotation into Low Bridge & QDR
- Rotation into High Bridge & QDR
- Three movement sequence (3 combinations)
- Au Cortado & Role & QDR
- Rotation into Low Bridge & QDR & Role
- CC Rotations & Bridge Rotation & QDR Exit
- Four movements (the final closed system flow)
- Role & Au Cortado & Low Bridge & QDR.
Two Movement Sequence
Role & Au Cortado (More Info)
- Role into Half Au Cortado (Beginner)
- Role into Au Cortado (Intermediate)
- Role into Regretting Cortado (Advanced)
Role & Rotation into Low Bridge (More Info)
- Role And Rotation Into Low Bridge (Beginner)
- Role and Rotation into Low Bridge (Intermediate)
- Role and Rotation into One Arm Low Bridge (Advanced)
Role & QDR (Variations) (More info)
- Role into QDR (Beginner and Intermediate)
- Role into QDR Rotational Push Ups (Advanced)
Au Cortado & Rotation into Low Bridge (More Info)
- Half Au Cortado and Entry Rotation into Low Bridge (Beginner)
- Au Cortado and Rotation into Low Bridge (Intermediate)
- Au Cortado Press and Rotation into One Arm Low Bridge (Advanced)
Rotation into Low Bridge & QDR rotational push ups (More Info)
- Entry Rotation into Low Bridge and QDR (Beginner)
- Rotation into Low Bridge and QDR (Intermediate)
- Rotation into One Arm Low Bridge and QDR Rotational Push Ups (Advanced)
Rotations into High Bridge & QDR Rotations (More Info)
These are the preparatory steps towards Rotation into High Bridge with QDR Exit (a fusion movement.)
- Head Bridge to QDR Exit
- Rotation Into High Bridge with QDR Exit
- Rotation Into High Bridge Lower to Head with QDR Exit
Three movement sequences
Au Cortado + Role + QDR (More Info)
- Half Au Cortado + Role + QDR (Beginner)
- Au Cortado + Role + QDR (Intermediate)
- Au Regretful + Role + QDR Rotational Push Up (Advanced)
Rotation into Low Bridge + QDR + Role (More Info)
CC Rotations + Bridge Rotation + QDR Exit (More Info)
- Prerequisite: Corta Capin Rotations, Corta Capim Spin, and Rotations into High Bridge with QDR Exit
- Corta Capim Rotations into Bridge Rotation with QDR Exit
Four Movement System (Closed system flow)
Closed System Flow: Combining Four Movements (More Info)
This closed system flow combines Role, Au Cortado, Low Bridge, and QDR.
- Four Movement Closed Flow Beginner
- Four Movement Closed Flow Intermediate
- Four Movement Closed Flow Advanced
Long Sequence work: Au Cortado + CC Spin + QDR PU + Role (More Info)
