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Flow with Mike #31 (Intermediate)

Length: 0:05:59

This intermediate level Flow focuses on the High Hip Modified Beast, which is a precursor to the Tuck Balance. If you are working on your Tuck, you may also want to check out the complete Tuck Balance Tutorial Series section. This drill can be performed in any size space. Mike Fitch will demonstrate the movement, and will then call it out for you to follow along through 4 rounds. Be sure to warm up with Wrist Mobilizations, and check out the tutorials for any movements you aren't familiar with.

Where to find the movements:

Levitating Underswitch – Bonus Moves Jumping Underswitch – L1 Tutorials Side Kickthrough – L1 Tutorials Levitating Underswitch – L1 Tutorials Underswitch to Ape – L2 Tutorials Lateral Traveling Ape (version 2) – L1 Tutorials Reaching Underswitch – L2 Tutorials

The Call Out for this drill is:

Left Leg Levitating Underswitch, Right Leg Jumping Underswitch into Left Leg Side Kickthrough, Levitate to Right Leg Side Kickthrough, Right Leg Underswitch to Ape, Right Lateral Traveling Ape V2, Right Leg Reaching Underswitch

If you plan on using this Flow as your workout, we recommend doing it in this order: 1. Begin with the short or long duration Wrist Mobilizations video in the Level 1 Tutorial Section and follow along. 2. Perform 5-10 repetitions of each of the movements that use a High Hip Modified Beast and hold the peak position for 3-5 seconds. These movements are the Levitating Underswitch, Levitating Side Kickthrough and Lateral Traveling Ape (version2). 3. Perform 10-15 repetitions of the remaining movements from the Flow for 1-2 sets 4. Watch this week’s Flow and practice along. 5. Once you feel comfortable with the Flow, continue to practice, alternating sides for your determined workout duration. *We would sugges 20-25 minutes for practicing the entire Flow, however you’ll want to take 1-2 minute rest periods in between rounds. 6. Leave at least 3-5 minutes for an additional round of Wrist Mobilizations.

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 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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