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Mike's Flow Class #15 (Advanced)

Length: 0:14:28

In this advanced Flow-skills class, you’ll be performing a longer and complex flow that incorporates the Reaching Underswitch, Jumping Underswitch, Crocodile Roll, Scorpion Sweep, Full Crab Reach (taught in class, with regression), Full Scorpion, Forward Traveling Bear, Traveling Underswitch and Traveling Side Kickthrough. Since this is an advanced Flow, each movement will not be built, so there will be no instruction on how to perform the moves. However, the entire sequence will be chunked and repeated to each side. Refer to the Tutorials section if you need more help with any of the individual moves.

Be sure to follow along with one of our Wrist Mobilization videos before beginning this class.

The Call Out for the Flow taught in this class is as follows:

Set Deep Ape

Right leg Reaching Underswitch

Left leg Jumping Underswitch to Right side Crocodile roll into

Right leg jumping Underswitch to Left leg Scorpion sweep to

R arm Full Crab Reach

Right leg Full Scorpion

Left leg Underswitch to (forward traveling) Bear, One rep

Left leg forward traveling Underswitch

Right leg reverse jumping traveling Side Kickthrough

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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