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Flow with Mike #36 (Intermediate)

Length: 0:06:52

This intermediate level Flow includes both a Traveling Crab and Beast. If you've taken an AF worksop, you'll know that we avoid using traveling forms in Flows in Level 1, but start to incorporate them in Level 2. The trick is to be sure to limit the number of strides, keeping it short and stylistics, so that you don't break the energy of the flow. This Flow can be performed in a small to medium sized space, although you may need to adjust a bit depending on the length of your stride during the travels. Mike Fitch first demonstrates the Flow to each side and then calls it out through 4 rounds so you can follow along. Be sure to start with your Wrist Mobilizations, and review the tutorials for any moves you aren't familiar with.

The Tutorials for the movements used: Jumping Underswitch – L1 Tutorials Underswitch – L1 Tutorials Scorpion Reach – L1 Tutorials Scorpoin Switch – L1 Tutorials Crab Reach – L1 Tutorials Forward Traveling Beast – L1 Tutorials Forward Traveling Crab – L1 Tutorials Underswitch to Deep Ape – L2 Tutorials Lateral Traveling Ape (version 3) – L1 Tutorials Front Step – L1 Tutorials

The Call Out for this video is:

Set Crab, Right Leg Jumping Underswitch, Right Leg Underswitch to Scorpion Reach, Pop Switch to Left Leg Scorpion Switch, Right Leg Jumping Underswitch into Right Arm Crab Reach, Return to Crab into Left Leg Underswitch to Forward Traveling Beast (2 strides), Left Leg Underswitch to Froward Traveling Crab (2 strides), Left Leg Underswitch to Deep Ape, Right Lateral Traveling Ape (version 3) into Right Leg Front Step, Left Leg Underswitch

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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