Mike's Flow Class #14 (Advanced)
In this advanced Flow-skills class, you’ll be performing a longer and complex flow that incorporates the Underswitch, Jumping Side Kickthrough, Levitating Side Kickthrough, Forward Traveling Ape, Crocodile Roll, Pop Out to Scorpion Switch (explained in video), Roll Through, Scorpion Sweep, Front Sweep and Front Step. Since this is an advanced Flow, each movement will not be built, so there will be no instruction on how to perform the move. Refer to the Tutorial section is you need help with any of the individual moves. However, the entire sequence will be chunked and repeated to each side.
Please be sure to follow along with one of our Wrist Mobilization videos before beginning this class as they are not included.
The Call Out used in this Flow class is as follows:
Set Loaded Beast
Right leg Underswitch
Left leg Jumping Underswitch to Right leg Side Kickthrough
Levitate to Left leg Front Kickthrough
Pop back to Forward Traveling Ape position
Right leg Front Kickthrough
Pop back to Right side Crocodile Roll to Pop Out to Scorpion Switch
Right leg Roll Through to Ape
Left leg Scorpion Sweep
Left lateral Traveling Ape V1
Left leg Front Sweep to Right leg Front Step
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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