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Flow with Mike #20 (Intermediate)

Length: 0:05:12

This intermediate level Flow includes a lot of cool transitions. If you have trouble at first, break it into chunks to practice, and be sure to pay extra attention to the hand and foot placements or adjustments. You will find a levitation in the Flow, but as always, you can rely on the High Hip Modified Beast as a regression. The other moves includes are Loaded Beast – Unload; Front Kickthrough; Underswitch; Crab Reach; Jumping Underswitch; Side Kickthrough; and Crocodile Roll. It can be performed in a relatively small space. Mike Fitch demonstrates the Flow and then calls it out so you can follow along through 4 rounds. 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 Loaded Beast; Loaded Beast Unload (progression)

Slide to Right leg Front Kickthrough

Jump to Left leg Front Kickthrough

Pop it back to Right leg Underswitch to Crab Reach

Return to Crab into Right leg jumping Underswitch to

Left leg Side Kickthrough

Levitate to Right side Crocodile Roll

Open the gap

Pop back to Loaded beast

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 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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