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Flow with Mike #27 (Intermediate Drill)

Length: 0:01:47

This intermediate level Flow is a drill that's designed to improve your speed and power. The drill primarily uses the Jumping Front Kickthrough (tutorial found in the Bonus moves section), with a pop back to Deep Ape. It can be performed in small spaces. Mike Fitch demonstrates the Drill, and then calls it out so you can follow along through 4 rounds. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements.

The Call Out for this drill would be:

Set Deep Ape Leap to Right Leg Front Kickthrough Jump to Left Leg Front Kickthrough Jump to Right Leg Front Kickthrough Jump to Left Leg Front Kickthrough Pop back to Deep Ape

If you’d like to make this drill your workout, we suggest the following format 1. Begin with the short or long duration Wrist Mobilizations video in the Level 1 tutorial section and follow along. 2. Perform 10-15 repetitions of alternating Front Kickthroughs for 2-3 sets. 3. Perform 5-10 Jumping Front Kickthroughs each leg for 2-3 sets 4. Watch this week’s drill and practice along. 5. Once you feel comfortable with the drill, perform as many repetitions as you can until form begins to break down or you have to slow down. As soon as this happens, be sure to stop. Continue to drill this sequence for 20-25 minutes. 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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