Mike's Flow Class #24 (Advanced)
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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