Flow with Mike #37 (Advanced)
This advanced Flow includes the Levitating Underswitch Shift, along with some other tricky transitions. We're releasing this one at the very beginning of 2021, to give you something challenging to work on for the upcoming year. This flow utilizes medium to larger space, although you can make it work in a smaller space by adjusting your positions. 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 aren't familiar with any of the movements.
Where to find the movements: Rotating Ape – Bonus Moves Reaching Underswitch – L2 Tutorials Rotating Crab – Bonus Moves Underswitch – L1 Tutorials Front Kickthrough – L1 Tutorials Crocodile Roll – L2 Tutorials Pop Out – L2 Tutorials Levitating Underswitch Shift – Bonus Moves Scorpion Switch – L1 Tutorials Underswitch to Ape – L2 Tutorials Ape Reach – L1 Tutorials
The Call Out for this video is: Set Loaded Beast, Right Side Rotating Ape into Right Leg Reaching Underswitch, Left Side Rotating Crab into Right Leg Underswitch to Loaded Beast, Left Leg Front Kickthrough to Left Side Crocodile Roll to Pop Out to Crab, Left Leg Levitating Underswitch Shift to Right Side Crocodile Roll to Pop Out to Right Leg Scorpion Switch, Left Leg Underswitch to Ape Reach.
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 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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