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This Flow is considered advanced because it includes some tricky transitions and is pretty long. Take your time learning it, and don't worry if it is too difficult at first. It includes: Reaching Underswitch; Scorpion Switch; Roll Through; Underswitch; Crocodile Crawl ; Jumping Underswitch ; Crab Reach; and Frog – L1 Tutorials. 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.
If you plan on using this Flow as your workout, we recommend doing it in this order:
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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