Flow with Freddy #3 (Advanced)
This advanced Flow includes some cool transitions, along with a Lateral Traveling Ape (versions 2 & 3) and a Traveling Baboon. This can be performed in a medium sized space, or you can reset your directions if you are limited to a small space. Master Instructor Freddy Satizabal will demonstrate the Flow to each side and then calls it out through 4 rounds so you can follow along. Be sure to start out with your Wrist Mobilizations and check out the Tutorials for any movements that you’re not familiar with.
Where to find the movements: Lateral Traveling Ape (version 2) – L1 Tutorials Front Step – L1 Tutorials Front Kickthrough – L1 Tutorials Lateral Traveling Ape (version 3) – L1 Tutorials Baboon – L2 Tutorials Reaching Underswitch – L2 Tutorials
The Call Out for this Video would be: Set Deep Ape Left Lateral Traveling Ape (version 2) into Right Leg Front Step Jump to Right Leg Front Kickthrough Pop Back to Right Lateral Traveling Ape (version 3) to Right Traveling Baboon (1 stride) Left Leg Reaching Underswitch (high hip)
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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