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Flows: Advanced Level Flows: Advanced Level

Flow with Mike #29 (Intermediate - Advanced)

Length: 0:03:52

This intermediate to advanced level Flow is actually part tutorial and part practice drill for one of our all time favorite sequences, the alternating Crocodile Roll to Pop Out. As long as you've learned the Crocodile Roll to Pop Out, you can have fun practicing this drill. It can be performed in small spaces. Mike Fitch demonstrates the Flow, and then calls it out so you can follow along. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements.

The movements utilized in this Flow include: Crocodile Roll – L2 Tutorials Pop Out – L2 Tutorials

The Call Out for this would be: Left Side Crocodile Roll to Pop Out into Right Side Crocodile Roll to Pop Out into Left Side Crocodile Roll to Pop Out into Right Side Crocodile Roll to Pop Out

If you’d like to make this drill 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 10-15 repetitions of Crocodile Rolls each side for 2-3 sets. 3. Perform 5-10 Pop Outs each side for 2-3 sets 4. Watch this week’s drill and practice along. 5. Once you feel comfortable with the drill, perform as many repetitions as you can until form begins to break down or you have to slow down. As soon as this happens, be sure to stop. Continue to drill this sequence for 20-25 minutes. 6.. 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 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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