You're beginner who just got into Movement, and want to learn the "basics"
You're intermediate mover who needs more structure and get new ideas
You're coach or teacher who wants to understand the methodology and teach better
How to move on the floor using natural, animal-inspired locomotion
How to connect simple moves into smooth, flowing sequences
How to build strength that actually helps you move better
How to unlock stiff hips, shoulders, and spine through natural movement
How to improve your movement capacity for sports or everyday life
Online Community Access - to support your progress!
Essential Locomotion Moves library
Weekly Practice Planner that keeps you not guessing, just progressing!
Core Principles for improving your Movement quality
Flow Methodology framework for better understanding of the practice
Explore the intermediate elements such as: X-Step, QDR Step, Low Bridge Rotations
An intro to "Soft Acrobatics" - Learn to get your first Macaco!
My story
The Process
Birdsview perspective (slides)
The Process Tree
Join the Online Community
How to structure your sessions?
Programming (General)
First Timers program
Intermediate program
Advanced program
Programming Recap
The Principles Tree
Wrist Routine
Squat Arm Reaching
One Leg Squat Reaching
Arm/Leg Reaching
One Arm Weight Shifts
Sticky Squat Weight Shifts
Swing Squat Turns
Weight Shifting HH/LL
Weight Shifting HL/HL
Floor Brushing Twist
Floor Brushing (full)
The Elements Tree
Front Crab
Back Crab
Cartwheel
Chapeu
Arch Transition
Need help?
Front Crab Hook
Front Switch Crab steps
Front Switch Crab
Front Crab Behind Step
Back Crab Back Hook
Back Crab Front Hook
Back Over Crab
Back Dragon Crab
One Arm Back Crab
Low Straddle Cartwheel
Low Tuck Cartwheel
Ipsi-Contra Cartwheel
Contra-Ipsi Cartwheel
Shablool Step
Shablool
Back Shablool
Squat Chapeu
Chapeu De Couro
Chapeu Switch
Chapeu Cartwheel Step
Chapeu Cartwheel Hop
Chapeu Cartwheel Switch
About Bonus content
X step
QDR Step
Low Bridge Rotations (partial)
Low Bridge Rotations (Full)
Macaco Extensions
Macaco Hip Thrusts
Macaco Pike Jumps
Macaco One Arm Jumps
Macaco 2 arm jumps
The Macaco
How to connect the elements?
The Integration Honeycomb
Integration A
Integration B
Integration C
Integration D
Integration E
Integration F
Integration G
Integration H
BONUS - Intermediate elements
BONUS - Macaco Integration 1
BONUS - Macaco Integration 2
Need help?
How to improvise between the elements?
Closed System Impro
Open System Impro
Closed Impro A
Closed Impro B
Closed Impro C
Free Impro B
Free Impro C
Free Impro D
Macaco Impro
Where to MOVE NEXT?
You might think I grew up athletic,
but most of my childhood was spent indoors — playing video games, watching TV, and barely moving at all.
Things only started to change in my late teens when I began lifting weights to feel stronger… and, let’s be honest, to impress a few girls.
But something still felt off.
Then In 2012, everything shifted when I found Ido Portal and the world of MOVEMENT.
I started learning from handbalancers, strength coaches, and teachers who understood the body in a completely different way.
Over the past 11+ years, I’ve pieced together what I couldn’t find in one place.
Flow Foundations was born from that shift — a blend of everything I’ve learned through experience.
It combines flow, locomotion, strength, mobility, handstands, balance, and play into one simple system that helps you move better and feel better.
Because for me, movement isn’t just practice — it’s a way back to my body.