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This intermediate to advanced level Flow incorporates a really fun transition called a Double Crocodile Roll. Mike includes some additional instruction on performing this by landing with a “modified foot” from Full Scorpion; you can also perform it by landing on the a flat foot. The Flow also uses includes the Full Scorpion; Crocodile Roll; Front Step Through; Lateral Traveling Ape (version 1); Reaching Underswitch; and Side Kickthrough. This flow can be performed in a medium sized space. Mike Fitch demonstrates the Flow and then calls it out so you can follow along through 4 rounds. 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.
The Call Out for this Flow would be: Set Crab Right Leg Full Scorpion into Left Side Double Crocodile Roll to Right Leg Front Step Through Pop back to Left Lateral Traveling Ape (version 1) Left Leg Reaching Underswitch intro Left Leg Side Kickthrough Jump to Right Leg Reverse Traveling Side Kickthrough Set Crab
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 2-3 sets. If you are unfamiliar with any of the movements, go to the Tutorial section and follow along before performing the previously suggested sets and reps. 3. Watch this week’s Flow and practice along. 4. Once you feel comfortable with the Flow, continue to practice, alternating between sides for your determined workout duration. *We would suggest 20-25 minutes for practicing the entire Flow. 5. 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 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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