Mike's Flow Class #21 (Intermediate)
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
Right leg Underswitch
Left leg Underswitch to Ape
Right side rotating Ape
Right leg Reaching Underswitch
Left leg Underswitch to Loaded Beast
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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