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Classes: Flow Skills Classes Classes: Flow Skills Classes

MIke's Flow Class #20 (Advanced)

Length: 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 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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