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Flows: Advanced Level Flows: Advanced Level

Flow with Mike #18 (Advanced)

Length: 0:05:24

This Flow is considered advanced because it includes some tricky transitions and is pretty long. Take your time learning it, and don't worry if it is too difficult at first. It includes: Reaching Underswitch; Scorpion Switch; Roll Through; Underswitch; Crocodile Crawl ; Jumping Underswitch ; Crab Reach; and Frog – L1 Tutorials. Mike Fitch demonstrates the Flow, and then calls it out so you can follow along through 4 rounds. 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 Call Out for the Flow is:

Set Deep Ape

Left leg Reaching Underswitch Fake (high hip)

Right leg Reaching Underswitch (high hip) to

Right leg Scorpion Switch

Left side rotating Ape to

Right leg Roll Through to crab

Left leg Underswitch to Crocodile Crawl position

Left leg Underswitch

Right leg Jumping Underswitch to

Right arm Crab Reach

Return to Crab into

Left leg Jumping Underswitch to Frog

If you plan on using this Flow as your workout, we recommend doing it in this order:

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 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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