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Flows: Advanced Level Flows: Advanced Level

Flow with Mike #28 (Advanced)

Length: 0:07:02

This advanced level Flow includes some pretty unique transitions, such as a Front Kickthrough “fake” and an Underswitch to Pop Out. It also includes a Tuck Balance, but you can modify that to a High Hip Modified Beast if needed. This Flow can be performed in a small to medium sized space. Mike Fitch will demonstrate the Flow to each side and then call it out 4 times so you can follow along. Be sure to start out with your Wrist Moblizations! Following is the complete list of moves used, along with where to find the tutorials if you need them:

Levitating Underswitch – Bonus Moves Underswitch to Ape – L2 Tutorials Lateral Traveling Ape (1&2) – L1 Tutorials Pop Out – L2 Tutorials Front Kickthrough – L1 Tutorials Scorpion Reach – L1 Tutorials Loaded Beast-Unload – L1 Tutorials

The Call Out for this Flow is:

Set Crab Left Leg Levitating Underswitch to Right Leg Underswitch into Right Lateral Traveling Ape (low hip), Right Lateral Traveling Ape (high hip) into Right Leg Underswitch to Pop Out, Pop back to Loaded Beast, Left Leg Front Kickthrough fake, Jump to Right Leg Front Kickthrough, Pop back to Left Leg Scorpion Reach, Left Leg Underswitch, Right Leg Underswitch to Loaded Beast, Loaded Beast-Unload, Slide to Right Leg Underswitch.

If you’d like to make this Flow your workout, we suggest the following format 1. Begin with the short or long duration Wrist Mobilizations video in the Level 1 tutorial section and follow along. 2. Perform 8-10 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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