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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 #7 (Intermediate) ( 0:20:17)

video 0:20:17

In this intermediate Flow-skills class, you’ll be performing a Flow that uses Lateral Traveling Ape (version 3), Roll Through, Scorpion Sweep, Reaching Underswitch, Jumping Front Kickthrough and Ape Reach. 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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Mike's Flow Class #8 (Advanced) ( 0:34:06)

video 0:34:06

In this advanced Flow-skills class, you’ll be performing a longer and complex flow that incorporates the Full Scorpion, Roll Through, Underswitch, Scorpion Sweep, Reaching Underswitch, Jumping Underswitch, Side Kickthrough, Levitating Side Kickthrough, Front Step, Wave Unload and Underswitch to Ape. Since this is an advanced Flow, each movement will not be built, so there will be no instruction on how to perform the moves, but the entire sequence will be chunked and repeated to each side. 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 #12 (Intermediate) ( 0:16:48)

video 0:16:48

In this intermediate Flow-skills class, you’ll be performing a Flow that uses a Full Scorpion, Crocodile Roll, Pop Out, Reaching Underswitch, Beast Reach and Front Step. Since this is a intermediate Flow, we will not “build” each movement, 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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Mike's Flow Class #10 (Beginner) ( 0:44:19)

video 0:44:19

In this beginner Flow-skills class, you’ll be learning and incorporating the Reaching Underswitch, Crocodile Roll, Full Scorpion and Underswitch to Ape. Since this is a beginner class, each movement will be built, 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 #11 (Beginner) ( 0:44:31)

video 0:44:31

In this beginner Flow-skills class, you’ll be learning and incorporating the Loaded Beast, Front Step, Scorpion Switch, Jumping Side Kickthrough, Jumping Underswitch and Underswitch to Loaded Beast. Since this is a beginner class, each movement will be built, meaning there will be no prior experience necessary to to enjoy the class. This class does include wrist preparation as part of the warm up. 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 #1 (Beginner) ( 0:17:40)

video 0:17:40

In this Flow class, you’ll be using the Underswitch, Side Kickthrough and Front Step movements. This class is instruction heavy, incorporating a lot of information about how to perform the movements. This makes it a great class to start out with if you are new to Animal Flow. However, if you still need a more detailed breakdown of any of the movements, visit the Tutorials section. Remember to start every Animal Flow practice with your Wrist Mobility exercises. 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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Intervals Class #1 (Intermediate) ( 0:27:01)

video 0:27:01

In this cardio intensive class, you’ll use a combination of Animal Flow “sprints” with standing recovery movements. After learning each movement, you’ll be performing intervals of 20 seconds of work to 40 seconds of rest, with optional standing regressions for each work set. This class is instruction heavy, with each of the movements explained in detail when it is introduced , so there is no prior Animal Flow experience necessary. While it is considered "beginner" level because it does not use complex movements, it is still a tough overall workout. Remember to start every Animal Flow practice with your Wrist Mobility exercises. 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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Intervals Class #3 (Advanced) ( 0:35:22)

video 0:35:22

This is an advanced level interval class. Although it does not use complex movements, it is considered advanced because of its duration and intensity. In this class you’ll use a combination of Animal Flow “sprints” with standing recovery movements. You’ll be performing intervals of 20 seconds of work to 40 seconds of rest, with optional standing regressions for each work set. This class utilizes movements taught in the Intervals Classes 1 and 2. It goes straight into the movements, without providing a lot of detailed instructions, so you'll want to check out the Tutorials section, or Intervals Classes 1 and 2, if you need more instruction on any of the Animal Flow movements. Remember to start every Animal Flow practice with your Wrist Mobility exercises. 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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Tutorial: Static Beast & Limb Lifts ( 0:08:46)

video 0:08:46

The Static Beast & Limb Lifts is part of the Activations component of Animal Flow. You will find some of the activations in flows or classes. We highly recommend using the Beast and Crab activations as a way to prepare your body for any flow practice. Remember to start your Animal Flow practice with the Wrist Mobility exercises. 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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