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This advanced Flow utilizes the Scorpion Sweep, Front Sweep, Crocodile Roll, and Jumping Underswitch. It can be performed in a small space. Mike Fitch demonstrates the Flow and then calls it out through 4 rounds so you can follow along. You can practice and perform this Flow as many times as needed to create a workout of your desired duration. 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.
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 10-15 repetitions of each movement for 3-4 sets. If you are unfamiliar with any of the movements, go to the Tutorial and follow along before performing the previously suggested sets and reps; 3) Watch this week’s Flow and practice along with Mike; 4) Once you feel comfortable with the Flow, continue to practice, alternating between sides for your determined workout duration; 5). Leave at least 3-5 minutes for an additional round of Wrist Mobilizations.
The Call Out from this Flow is:
Set Deep Ape; Right Leg Scorpion Sweep into; Left Leg Front Sweep to; Left Side Crocodile Roll into; Left Leg Jumping Underswitch to; Right Leg Scorpion Sweep
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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