Mike's Flow Class #22 (Advanced)
In this advanced Flow-skills class, you’ll be performing a fairly long Flow, which utilizes the following movements: Reaching Underswitch; Crocodile Roll; Pop Out to Crab; Underswitch; Scorpion Sweep; Reaching Underswitch Fake; Rotating Ape; Side Kickthrough; Front Kickthrough; Pop back to Underswitch; and Jumping Underswitch. If you are unfamiliar with any of these movements, you can visit the Tutorial section for detailed instructions. Since this is an Advanced Flow class, we will not “build” each movement by teaching it during the class, but the sequence will be chunked and practiced to both sides.
There is no wrist preparation in this class, so be sure to follow along with one of our Wrist Mobilization videos before beginning.
The Call Out for the Flow taught in this class is as follows:
Set Deep Ape, Right Leg Reaching Underswitch to Right Side Crocodile Roll to Pop Out to Crab, Right Leg Underswitch to Scorpion Sweep to Left Leg Reaching Underswitch Fake , Left Side Rotating Ape into Left Leg Reaching Underswitch to Left Leg Side Kickthrough, Jump to Right Leg Front Kickthrough, Pop back to Left Leg Underswitch, Right Leg Jumping Underswitch, Right Leg Underswitch to Deep Ape
Animal Flow On Demand is intended for your personal use. If you are interested in teaching Animal Flow to others, in personal training or classes, you'll need to become a Certified Animal Flow Instructor by attending one of our workshops. If you'd like to further improve your individual skills by working one-on-one or taking a class with one of our Certified Instructors, check out our on-line directory to find one near you. See AnimalFlow.com for more information.
Disclaimer: You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. You should be in a physical condition that enables you to participate in the exercise. Consult with a physician if you have any medical conditions that might impact your ability to participate in a bodyweight training program. See our website for full disclaimer.
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