These full length classes, with beginner, intermediate, and advanced level options, contain a warm-up, conditioning/drills, and then learning a complete Flow. Beginner classes include teaching the movements within the class itself. Intermediate and Advanced level classes assume you know the movements (you can learn them in beginner classes, or in the Tutorials section).
Contents
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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 #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. The Call Out for the Flow taught in this class is as follows: Set deep Ape Left lateral Traveling Ape Version 3 into Right leg Roll through into Left leg Scorpion Sweep Right leg Reaching Underswitch fake Left leg Reaching Underswitch Right leg Underswitch to Loaded Beast Right leg Front Kickthrough Jump to Left leg Front Kickthrough Pop it back to Ape Reach Open Set 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 #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. The Call Out for the Flow taught in this class is as follows: Set Crab Right leg Full Scorpion Right leg Roll Through to Crab Left leg Underswitch to Scorpion Sweep Right leg Reaching Underswitch to Crab Left leg Jumping Underswitch to Right leg Side Kickthrough Pop it back to Loaded Beast Left leg Front Step Through Pop back to Left leg Side Kickthrough Levitate to Right leg Side Kickthrough Right leg Front Sweep into Left leg Front Step Return to Loaded Beast Wave Unload Return to Loaded Beast Slide to Right leg Underswitch Left 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 #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. The Call Out used in this class as follows: Set Deep Ape Right leg reaching Underswitch into Right side Crocodile roll into Right leg Full Scorpion Left leg Underswitch to 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 #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. The Call Out for the Flow used in this class is as follows: Set Loaded Beast Left Leg Front Step Right leg Scorpion Switch Jump to Right leg Side Kickthrough Right leg Jumping Underswitch to Right arm Crab Reach Return to Crab to Left Leg Underswitch 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 #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. Please note, 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 used in this class is as follows: Set Crab Right leg Full Scorpion Close the gap Left side Crocodile Roll to Pop Out Right leg Reaching Underswitch Left Leg Underswitch to Loaded Beast Left leg Beast Reach to Front Step 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 #13 (Beginner) ( 0:40:49)
video 0:40:49
In this beginner Flow-skills class, you’ll be learning and incorporating the Underswitch Tap, Scorpion Reach, Underswitch, Wave Unload, Side Kickthrough and Jumping Side Kickthrough. 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. The Call Out used in this Flow class is as follows: Set Crab Left leg Underswitch Tap Right leg Underswitch to Scorpion Reach Right leg Underswitch Left Leg Underswitch to Loaded Beast Wave Unload Return to Loaded Beast Slide to Right leg Side Kickthrough Jump to Left leg Side Kickthrough 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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Mike's Flow Class #14 (Advanced) ( 0:24:29)
video 0:24:29
In this advanced Flow-skills class, you’ll be performing a longer and complex flow that incorporates the Underswitch, Jumping Side Kickthrough, Levitating Side Kickthrough, Forward Traveling Ape, Crocodile Roll, Pop Out to Scorpion Switch (explained in video), Roll Through, Scorpion Sweep, Front Sweep and Front Step. Since this is an advanced Flow, each movement will not be built, so there will be no instruction on how to perform the move. Refer to the Tutorial section is you need help with any of the individual moves. However, the entire sequence will be chunked and repeated to each side. Please be sure to follow along with one of our Wrist Mobilization videos before beginning this class as they are not included. The Call Out used in this Flow class is as follows: Set Loaded Beast Right leg Underswitch Left leg Jumping Underswitch to Right leg Side Kickthrough Levitate to Left leg Front Kickthrough Pop back to Forward Traveling Ape position Right leg Front Kickthrough Pop back to Right side Crocodile Roll to Pop Out to Scorpion Switch Right leg Roll Through to Ape Left leg Scorpion Sweep Left lateral Traveling Ape V1 Left leg Front Sweep to Right leg Front Step 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 #15 (Advanced) ( 0:14:28)
video 0:14:28
In this advanced Flow-skills class, you’ll be performing a longer and complex flow that incorporates the Reaching Underswitch, Jumping Underswitch, Crocodile Roll, Scorpion Sweep, Full Crab Reach (taught in class, with regression), Full Scorpion, Forward Traveling Bear, Traveling Underswitch and Traveling Side Kickthrough. Since this is an advanced Flow, each movement will not be built, so there will be no 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 Left leg Jumping Underswitch to Right side Crocodile roll into Right leg jumping Underswitch to Left leg Scorpion sweep to R arm Full Crab Reach Right leg Full Scorpion Left leg Underswitch to (forward traveling) Bear, One rep Left leg forward traveling Underswitch Right leg reverse jumping traveling Side Kickthrough 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 as they are not included! The Call Out used in this Flow class is as follows: Set Beast Right leg Underswitch Left leg Underswitch tap Right leg Jumping Underswitch into Left leg Side Kickthrough Jump to Right leg Side Kickthrough Levitate to Left leg Side Kickthrough Left leg Full scorpion Right leg Underswitch Right leg Scorpion Switch Left leg Underswitch to Loaded Beast Left leg Front Step Return to Loaded Beast Right leg Front Step Through Return to Loaded Beast Right leg Front Kickthrough Pop it back to Loaded Beast Set Static 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 #17 (Beginner) ( 0:30:02)
video 0:30:02
In this beginner Flow-skills class, you’ll be learning and incorporating the Jumping Underswitch, Crab Reach, Underswitch, Beast Reach and Front Step. 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. The Call Out for the Flow used in this class is as follows: Set Crab Left leg Jumping Underswitch to Left arm Crab Reach Return to Crab into Right leg Underswitch to Loaded Beast Left leg Beast Reach to Front Step through Pop it back (or 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 #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 #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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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 #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 #24 (Advanced) ( 0:28:10)
video 0:28:10
In this advanced Flow-skills class, you’ll be performing a Flow, which utilizes Rotating Crab, along with the following movements: Front Kickthrough; Forward Traveling Underswitch; Underswitch; Scorpion Sweep; Front Sweep; Front Step; Scorpion Switch; Bear, and Beast Reach. 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, Left leg Front Kickthrough, Pop it back to Loaded Beast, Jump to right leg Forward Traveling Underswitch, Left leg Underswitch to Scorpion Sweep, Leap to left leg Front Sweep to Right leg Front Step, Left leg Scorpion Switch, Right leg Underswitch to Bear stride (1-2), Right leg Underswitch, Right side Rotating Crab, Left leg Underswitch to Loaded Beast, Right leg Beast Reach 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 #25 (Intermediate) ( 0:25:25)
video 0:25:25
In this intermediate Flow-skills class, you’ll be performing a Flow which utilizes the following movements: Underswitch Tap; Jumping Underswitch; Side Kickthrough; Underswitch; Front Step Through; Crocodile Roll; Scorpion Sweep; Rotating Ape; Ape Reach; Crab Reach; and Full Scorpion. 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 Crab, Right leg Underswitch Tap, Left leg Jumping Underswitch to Right leg Side Kickthrough, Right leg Underswitch to Front Step Through into Left side Crocodile Roll to Left leg Scorpion Sweep , Right side Rotating Ape, Left leg Reaching Underswitch, Right leg Underswitch to Ape Reach, open, Right leg Reaching Underswitch into left arm Crab Reach, Return to Crab into Right leg Full Scorpion, 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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Mike's Flow Class #26A (Beginner) ( 0:38:02)
video 0:38:02
This beginner level class is perfect for anyone who is brand new to Animal Flow, or who wants to spend some time repeating and perfecting the moves they already know. Mike Fitch teaches this class staring with a warm-up, then teaching and drilling each move, and finishing by building the Flow. This can be performed in a fairly small space. Since this is a beginner class, Mike will teach each move as it is introduced, so you do not need any prior experience with Animal Flow. He will also start out with Wrist Mobilizations, so you do not need to do those before starting this video. Note that once you've tried the full class, you can go to Flow Skills Class #26B Practice, in the Flow Skills Practice section, if you want to practice just the Flow portion of the class. Video 26B includes just the Flow on repeat for 15 minutes. The movements utilized include: Front Kickthrough - L1 Tutorials Side Kickthrough - L1 Tutorials Underswitch - L1 Tutorials Jumping Underswitch - L1 Tutorials Crab Reach - L1 Tutorials 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 #26B (Beginner) - PRACTICE ( 0:15:40)
video 0:15:40
This is the "Practice" video companion to Mike's Flow Class #26A. You should do the full length class (Mike's Flow Class $#26A - in the Classes: Flow Skills sub-category) first if possible, as that version teaches you each movement and takes you through the process of building the whole Flow. This 15-minute version contains only the complete Flow that you learn in the class. The video repeats the Flow several times, so that you can practice it for 15 minutes straight. This is a great option if you'd already done the full-length class and now just want to practice the Flow on repeat, and/or if you just want to get in a quick 15-minute workout without the warm-up and practice drills. The movements utilized include: Front Kickthrough - L1 Tutorials Side Kickthrough - L1 Tutorials Underswitch - L1 Tutorials Jumping Underswitch - L1 Tutorials Crab Reach - L1 Tutorials 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 #27A (Intermediate/Advanced) ( 0:30:11)
video 0:30:11
This intermediate to advanced level class incorporates a lot of cool transitions and some traveling forms. It is also a bit longer, so you'll get to work on your endurance. Mike Fitch teaches this class by staring with a warm-up, and then drilling each move as you build the Flow. This can be performed in a medium to large space (you can always adjust your position if limited to a small space). Since this is an intermediate to advanced level, Mike doesn't spend time teaching the movements before introducing them, so you'll want to go to the Tutorials section first to review any movements you aren't familiar with. You should also be sure to do your Wrist Mobilizations (short or long video) before starting this class. Note that once you've tried the full class, you can go to Flow Skills Class #26B Practice, in the Flow Skills Practice section, if you want to practice just the Flow portion of the class. Video 26B includes just the Flow on repeat for 15 minutes. The movements utilized include: Beast Reach - L1 Tutorials Scorpion Reach - L1 Tutorials Scorpion Switch - L1 Tutorials Crocodile Roll - L2 Tutorials Jumping US - L1 Tutorials Scorpion Sweep - L2 Tutorials Underswitch Tap - L1 Tutorials Lateral Traveling Ape V2 - L1 Tutorials Bear - L2 Tutorials Side Kickthrough - L1 Tutorials Forward Traveling Side Kickthrough - Bonus Moves 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 #27B (Intermediate/Advancced) PRACTICE ( 0:14:03)
video 0:14:03
This is the "Practice" video companion to Mike's Flow Class #27A. You should do the full length class (Mike's Flow Class $27A - in the Classes: Flow Skills sub-category) first if possible, as that version teaches you each movement and takes you through the process of building the whole Flow. This 15-minute version contains only the complete Flow that you learn in the class. The video repeats the Flow several times, so that you can practice it for 15 minutes straight. This is a great option if you'd already done the full-length class and now just want to practice the Flow on repeat, and/or if you just want to get in a quick 15-minute workout without the warm-up and practice drills. The movements utilized include: Beast Reach - L1 Tutorials Scorpion Reach - L1 Tutorials Scorpion Switch - L1 Tutorials Crocodile Roll - L2 Tutorials Jumping US - L1 Tutorials Scorpion Sweep - L2 Tutorials Underswitch Tap - L1 Tutorials Lateral Traveling Ape V2 - L1 Tutorials Bear - L2 Tutorials Side Kickthrough - L1 Tutorials Forward Traveling Side Kickthrough - Bonus Moves 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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