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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! 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. 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. 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. 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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Flow with Mike #21 (Beginner) ( 0:04:19)

video 0:04:19

This beginner level Flow is great as a stand-alone workout, or as a warm-up. It utilizes the Crab Reach; Underswitch; Ape Reach; Scorpion Reach; and Reaching Underswitch. It can be performed in a small space. Mike Fitch demonstrates the Flow and then calls it out through 4 rounds so you can follow along. 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: 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. The Call Out from this Flow is: Set Crab Left Arm Crab Reach Return to Crab into Right Leg Underswitch to Ape Reach Open Left Leg Reaching Underswitch Right Leg Underswitch to Loaded Beast Left Leg Scorpion Reach Continue the switch Set Crab 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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Flow with Mike #22 (Beginner) ( 0:04:19)

video 0:04:19

This Flow is really a drill, where we are moving forward and backwards from Loaded Beast, as we’re performing a mix of Traveling Form set ups and L1 Switches & Transitions. It utilizes Forward Traveling Ape; Forward Traveling Frog; Front Step; Front Step Through; and Front Kickthrough. It can be performed in a small space. Mike Fitch demonstrates the Drill, 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. The Call Out for this Flow/Drill is as follows: Set Loaded Beast Leap to Forward Traveling Ape Pop Back to Loaded Beast Leap to Frog Pop Back to Loaded Beast Left Leg Front Step Return to Loaded Beast Right Leg Front Step Return to Loaded Beast Left Leg Front Step Through Return to Loaded Beast Right Leg Front Step Through Return to Loaded Beast Right Leg Front Kickthrough Pop Back to Loaded Beast Left Leg Front Kickthrough 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 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. 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. 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 #16 (Beginner to Intermediate) ( 0:11:00)

video 0:11:00

In this beginner to intermediate Flow-skills class, you’ll be performing a Flow that incorporates all of the Level 1 Switches & Transitions. This is considered an intermediate Flow since 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 aren't familiar with the moves or need help with any of them. This flow is made up of the Underswitch, Underswitch Tap, Jumping Underswitch, Side Kickthrough, Jumping Side Kickthrough, Levitating Side Kickthrough, Full Scorpion, Scorpion Switch, Front Step, Front Step Through and Front Kickthrough. Be sure to follow along with one of our Wrist Mobilization videos before beginning this class. 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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