Flow with Mike #14 (Intermediate)
This intermediate level Flow is designed to challenge your ability to control your tempos, with cues on when to be explosive, when to slow down, and when to forcefully stop the movement in what we call an "energy break." The Flow contains the Beast Reach to Front Step, Underswitch, Jumping Front Kickthrough, Scorpion Switch, Jumping Underswitch to Crab Reach and Underswitch Tap to Side Kickthrough. It can be performed in any size space. Mike Fitch demonstrates the Flow and then calls it out for 4 rounds so you can follow along. 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 the Flow is:
Set Loaded Beast
Left leg Beast Reach into
(Left leg) Front step
Right leg Underswitch
Left leg Jumping Underswitch to
Right leg Front Kickthrough
Pop back to Left leg Scorpion Switch
Right leg Jumping Underswitch
R arm Crab Reach to 3-point Bridge
Return to Crab into
L leg US tap to SKT
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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