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Flow with Kathy #11 (Entry/Beginner) ( 0:01:30)

video 0:01:30

This entry-level/beginner Flow is great for anyone just starting out with Animal Flow, while also bringing more advanced Flowists back to the basics for a technique tune up. Try performing it as slowly as you possibly can, and then try picking up the speed to go as fast as you can. Of course, remember our golden rule: You can only go as fast as you can control it with correct form. Master Instructor Kathy Donatto demonstrates the Flow to each side, and then calls it out through 4 rounds so you can follow along. Be sure to warm up first with your wrist mobilizations, and check out the Tutorials section if you are new to AF and don't know these moves yet. Where to find the movements: Side Kickthrough – L1 Tutorials Underswitch – L1 Tutorials Underswitch Tap – L1 tutorials The Call Our for this Flow is: Set Static Beast Right Leg Side Kickthrough Right Leg Underswitch Left Leg Underswitch Tap Left Leg Side Kickthrough Left Leg Underswitch Right Leg Underswitch Tap If you’d like to make this Flow your workout, we suggest the following format: 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, alternate between sets of performing it as slow as you can, with sets of performing it as fast as you can. Take 60-120 seconds of rest between rounds. Continue this strategy for your desired workout time. 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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Mike's Flow Class - Intro to AF (Beginner) ( 0:53:49)

video 0:53:49

In this beginner Flow-skills class, you’ll be learning and incorporating the Underswitch Tap, Side Kickthrough, Underswitch to Loaded Beast, Front Step Through and Slide to Underswitch. Since this is a beginner class, each movement will be built (taught during the class), meaning there will be no prior experience necessary to enjoy the class. This class does include wrist preparation as part of the warm up, so you can jump right in. This is a great class to start with if you are new to Animal Flow! The Call Out for the Flow taught in this class is as follows: Set Crab Right leg Underswitch Tap into Right leg Side Kickthrough Right leg Underswitch to Loaded Beast Right leg Front Step through Pop it back to Loaded Beast Slide to Right leg Underswitch 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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Mike's Flow Class #23 (Intermediate) ( 0:30:10)

video 0:30:10

In this intermediate Flow-skills class, you’ll be performing a Flow, which utilizes the following movements: Wave Unload; Scorpion Switch; Pop Switch; Roll Through Crocodile Crawl; Underswitch; Jumping Underswitch; Side Kickthrough; Pop Back to Loaded Beast. If you are unfamiliar with any of these movements, you can visit the Tutorial section for detailed instructions. Since this is an Intermediate Flow class, we will not “build” each movement by teaching it during the class, but the sequence will be chunked and practiced to both sides. There is no wrist preparation in this class, so be sure to follow along with one of our Wrist Mobilization videos before beginning. The Call Out for the Flow taught in this class is as follows: Set Loaded Beast, Wave Unload, Return to Loaded Beast into Left leg Scorpion Switch, Close the gap, Pop Switch into right leg Roll Through, Pop Back to Crocodile Crawl, take the stride, Right leg Underswitch, Left leg Jumping Underswitch into Right leg Side Kickthrough, Pop Back to Loaded Beast 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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Mike's Flow Class #18 (Advanced) ( 0:42:01)

video 0:42:01

In this advanced Flow-skills class, you’ll be performing a longer and complex flow that incorporates the Front Kickthrough, Jumping Front Kickthrough, Scorpion Switch, Rotating Ape, Scorpion Sweep, Reaching Underswitch, Jumping Underswitch, Side Kickthrough, Forward Traveling Crab, Crocodile Crawl, Rotating Baboon. Since this is an advanced Flow, each movement will not be built, so there will be no detailed 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 Loaded Beast Right leg Front Kickthrough Jump to Left Leg Front Kickthrough Pop back to Right leg Scorpion Switch Left Side rotating Ape into Right leg Scorpion Sweep Left leg Reaching US Right leg jumping Underswitch into Left leg Side Kickthrough Left leg jumping Underswitch into Forward traveling Crab Left leg Underswitch to Crocodile crawl; One rep Right leg Underswitch Left leg Underswitch to Rotating Baboon into Left leg Scorpion Sweep 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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MIke's Flow Class #20 (Advanced) ( 0:36:22)

video 0:36:22

In this advanced Flow-skills class, you’ll be performing a longer and complex flow that incorporates the Reaching Underswitch, Double Crocodile Roll, Pop Out, Front Step, Scorpion Reach, Scorpion Switch, Levitating Side Kickthrough, Jumping Underswitch, Crab Reach, Ape Reach, Roll Through. Since this is an advanced Flow, each movement will not be built, so there will be no detailed 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 into Right side double Croc Roll to Pop Out to Front Step Right leg Scorpion Reach to Left leg Scorpion Switch Levitate to Left leg Side Kickthrough Left leg Jumping Underswitch into Left Arm Crab Reach 3-point Bridge Return to Crab Pop back to Ape Reach, Open into Right leg Roll through to Crab Left leg Underswitch to Loaded Beast Leap to Frog 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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Mike's Flow Class #21 (Intermediate) ( 0:44:57)

video 0:44:57

In this intermediate Flow-skills class, you’ll be performing a Flow that uses Front Step Through, Crocodile Roll, Front Step, Forward Traveling Crab, Traveling Underswitch, Side Kickthrough, Jumping-traveling Side Kickthrough, Levitating Underswitch, Forward Traveling Bear, Underswitch to Ape, Rotating Ape, Reaching Underswitch and Wave Unload. Since this is a intermediate Flow, we will not “build” each movement by teaching it during the class, but the sequence will be chunked and practiced to both sides. If you are unfamiliar with any of these movements, you can visit the Tutorial section for detailed instructions. There is no wrist preparation in this class, so be sure to follow along with one of our Wrist Mobilization videos before beginning. The Call Out for the Flow taught in this class is as follows: Set Loaded Beast Left leg Front Step through Pop back to Right side Croc Roll into Right leg Full Scorpion Left leg Jumping Underswitch into Forward traveling Crab Left leg forward traveling Underswitch Right leg Side Kickthrough Jump to Left leg forward traveling Side Kickthrough Left leg Levitating Underswitch Right leg Underswitch to forward traveling Bear One stride Right leg Underswitch Left leg Underswitch to Ape Right side rotating Ape Right leg Reaching Underswitch Left leg Underswitch to Loaded Beast Wave Unload Return to Loaded Beast 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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Mike's Flow Class #22 (Advanced) ( 0:27:52)

video 0:27:52

In this advanced Flow-skills class, you’ll be performing a fairly long Flow, which utilizes the following movements: Reaching Underswitch; Crocodile Roll; Pop Out to Crab; Underswitch; Scorpion Sweep; Reaching Underswitch Fake; Rotating Ape; Side Kickthrough; Front Kickthrough; Pop back to Underswitch; and Jumping Underswitch. If you are unfamiliar with any of these movements, you can visit the Tutorial section for detailed instructions. Since this is an Advanced Flow class, we will not “build” each movement by teaching it during the class, but the sequence will be chunked and practiced to both sides. There is no wrist preparation in this class, so be sure to follow along with one of our Wrist Mobilization videos before beginning. The Call Out for the Flow taught in this class is as follows: Set Deep Ape, Right Leg Reaching Underswitch to Right Side Crocodile Roll to Pop Out to Crab, Right Leg Underswitch to Scorpion Sweep to Left Leg Reaching Underswitch Fake , Left Side Rotating Ape into Left Leg Reaching Underswitch to Left Leg Side Kickthrough, Jump to Right Leg Front Kickthrough, Pop back to Left Leg Underswitch, Right Leg Jumping Underswitch, Right Leg Underswitch to Deep Ape 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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Mike's Flow Class #9 (Intermediate) ( 0:24:08)

video 0:24:08

In this intermediate Flow-skills class, you’ll be using some of our Animal Traveling Forms in a Flow sequence. Each individual movement will not be “built” since this is an intermediate class, but the sequence will be chunked and practiced to both sides. This class uses the Forward Traveling Frog, Bear, Forward Traveling Crab, Lateral Traveling Ape (version 3), and the Crocodile Crawl. If you are unfamiliar with any of these movements, you can always visits the Tutorial section for detailed instruction on each of the Traveling Forms. There is no wrist preparation in this class, so be sure to follow along with one of our Wrist Mobilization videos before beginning. The Call Out for the Flow taught in this class is as follows: Set Forward Traveling Frog, One Rep Leap to Right leg Underswitch Left leg Underswitch to forward traveling bear, Two Reps Left leg Underswitch to forward traveling Crab, Two Reps Left leg Underswitch to Ape Right lateral Traveling Ape V3 Left leg Reaching Underswitch Right leg Underswitch to forward traveling crocodile Left leg Underswitch 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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Mike's Flow Class #19 (Beginner) ( 0:59:05)

video 0:59:05

In this beginner Flow-skills class, you’ll be learning and incorporating the Reaching Underswitch, Jumping Underswitch, Crab Reach, Full Scorpion and Underswitch to Ape. Since this is a beginner class, each movement will be built (taught during the class), meaning there will be no prior experience necessary to enjoy the class. This class does include wrist preparation as part of the warm up, so you can jump right in. The Call Out for the Flow taught in this class is as follows: Set Deep Ape Right leg Reaching Underswitch Left Leg Jumping Underswitch into Left Arm Crab Reach Return to Crab into Right leg Full Scorpion Left leg Underswitch into Deep Ape 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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Tuck Balance Part 1: Introduction ( 0:02:17)

video 0:02:17

Welcome to the beginning of our Tuck Balance Tutorial series! In this video, Mike Fitch provides an introduction to learning the Tuck Balance, and reviews four things that can impact your ability to progress. This is Part 1 of 4 in the Tuck Balance Tutorial series. Check out the PDF included in this collection for instructions on how to incorporate this practice into your training or Animal Flow workouts. As with all of your Animal Flow practice, be sure to warm up with your Wrist Mobility movements. 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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