Today's message: build the support you need before trying things you don't normally do.
Green, Blue and Red cords are doing some actions outside of the ones we typically practice: reverse lunges, passing lunges, girati, sbassi, passes below, & unorthodox postures. These are all really cool when seen in action.
It's not enough, however to just look at them and start trying them, particularly at speed. These actions, particularly the voids, require supporting musculature that many of us have yet to develop.
Trying these actions at speed, then, will look ungraceful at best and injure you at worst.
The path to follow, then, is simple. Build the strength you need to do these actions gracefully and smoothly. Squats will help us with our glutes and legs (there are tons of resources online on how to do squats safely and correctly or you can ask our instructors). Exercises for our core and lower back will make those passes beneath a lot easier on our body. One of my favourite ones is to simply start in a sbasso and slowly raise and lower my upper body, being sure to keep my abs engaged throughout (ask me anytime for a physical demonstration).
I hope that helps. I definitely prefer to have students who can still practice 10 years from know than those who take shortcuts and injure themselves after 1 year.