Flows: Advanced Level

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FLOWS

These advanced level Flows utilize more difficult movements requiring a higher skill level. Many of them incorporate hand balancing elements. In each Flow video, one of our Master Instructors will demonstrate the Flow and then call it out so that you can follow along. Practice and repeat the Flow as many times as needed to create a workout of your desired duration.

Flow with Mike #3 (Advanced) ( 0:02:48)

video 0:02:48

This advanced level Flow has a hand balancing component to it, including the Forward Traveling Ape to Front Kickthrough, Jumping Front Kickthrough, and Ape Reach. It can be performed in any size space. Mike Fitch demonstrates the Flow and then calls it out for 4 rounds 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 Call Out for this Flow is: Set Forward Traveling Ape position Forward Traveling Ape into Right leg Front Kickthrough Jump to Left leg Front Kickthrough Pop back to Ape Reach Open, return 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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Flow with Mike #7 (Advanced) ( 0:03:26)

video 0:03:26

This advanced Flow incorporates some Tuck Balances, and utilizes the Jumping Underswitch to Side Kickthrough, Levitating Underswitch and Crab Reach. It can be practiced in any size space. Mike Fitch demonstrates the flow and then calls it out through 4 rounds 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 Call Out for the Flow is: Set Crab Left leg Jumping Underswitch to Right leg Side Kickthrough Levitate to Left leg Underswitch to Right arm Crab Reach Return to Crab 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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Flow with Mike #11 (Advanced) ( 0:03:08)

video 0:03:08

This advanced level Flow utilizes the Front Kickthrough and Side Kickthrough. Although it uses only two movements, it incorporates levitations (Tuck Balances) and some tricky changes of direction that make it so challenging. If you are not comfortable with the Tuck Balance, you can still perform the Flow by just jumping into the position versus levitating. This Flow can be performed in a fairly small space. Mike Fitch demonstrates the Flow and then calls it out for 4 rounds 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 Call Out for the Flow is: Set Beast Right leg Side Kickthrough Levitate to Left leg Front Kickthrough Pop it back to Left leg Side Kickthrough Levitate to Right leg Front Kickthrough Pop it back to Right leg Side Kickthrough 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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Flow with Mike #17 (Advanced) ( 0:03:18)

video 0:03:18

This advanced Flow utilizes the Scorpion Sweep, Front Sweep, Crocodile Roll, and Jumping Underswitch. It can be performed in a small space. Mike Fitch demonstrates the Flow and then calls it out through 4 rounds 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 Call Out for the Flow is: Set Deep Ape Left leg Scorpion Sweep into Right leg Front Sweep to Right side crocodile roll into Right leg Jumping Underswitch to Left leg Scorpion Sweep 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. 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 3-4 sets. If you are unfamiliar with any of the movements, go to the Tutorial and follow along before performing the previously suggested sets and reps; 3) Watch this week’s Flow and practice along with Mike; 4) Once you feel comfortable with the Flow, continue to practice, alternating between sides for your determined workout duration; 5). Leave at least 3-5 minutes for an additional round of Wrist Mobilizations. The Call Out from this Flow is: Set Deep Ape; Right Leg Scorpion Sweep into; Left Leg Front Sweep to; Left Side Crocodile Roll into; Left Leg Jumping Underswitch to; Right Leg Scorpion Sweep 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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Flow with Mike #18 (Advanced) ( 0:05:24)

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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 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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Flow with Mike #23 (Intermediate to Advanced) ( 0:05:11)

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This intermediate to advanced level Flow incorporates a really fun transition called a Double Crocodile Roll. Mike includes some additional instruction on performing this by landing with a “modified foot” from Full Scorpion; you can also perform it by landing on the a flat foot. The Flow also uses includes the Full Scorpion; Crocodile Roll; Front Step Through; Lateral Traveling Ape (version 1); Reaching Underswitch; and Side Kickthrough. This flow can be performed in a medium sized space. 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 this Flow would be: Set Crab Right Leg Full Scorpion into Left Side Double Crocodile Roll to Right Leg Front Step Through Pop back to Left Lateral Traveling Ape (version 1) Left Leg Reaching Underswitch intro Left Leg Side Kickthrough Jump to Right Leg Reverse Traveling Side Kickthrough Set Crab 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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Flow with Mike #24 (Advanced) ( 0:05:09)

video 0:05:09

The advanced level Flow utilizes a few unique transitions, including a “leap to” Front Kickthrough and a levitating Scorpion Switch. Mike includes a regression for the levitation in case you're not yet comfortable with the Tuck Balance. This Flow utilizes the Scorpion Sweep; Front Kickthrough; Underswitch; Jumping Underswitch; Side Kickthrough; Scorpion Switch; Crocodile Roll; and Underswitch to Ape. It can be performed in a medium to large sized space. Mike Fitch demonstrate 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 Scorpion Sweep Leap to Right Leg Front Kickthrough Pop back to Left Leg Underswitch Right Leg Jumping Underswitch to Left Leg Side Kickthrough Levitate to Right Leg Scorpion Switch to Left Side Crocodile Roll to Left Leg Underswitch to Deep Ape 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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Flow with Mike #28 (Advanced) ( 0:07:02)

video 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 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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Flow with Mike #29 (Intermediate - Advanced) ( 0:03:52)

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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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Flow with Chris #4 (Intermediate) ( 0:03:14)

video 0:03:14

This advanced Flow utilizes some Tuck Balances. Movements include the Levitating Side Kickthrough, Underswith to Ape, and Lateral Traveling Ape Version 2 (High Hip). It can be performed in any size space. Master Instructor Chris Flores demonstrates the Flow and then calls it out through 4 rounds 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 Call Out from the Flow is: Set Beast, Right leg Side Kickthrough, Levitate to Left leg Side Kickthrough, Left leg Underswitch to Deep Ape, Left side Lateral Traveling Ape High Hip, Set Beast 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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Flow with Rosh #3 (Advanced) ( 0:02:41)

video 0:02:41

This advanced level Flow includes some Tuck Balances, and utilizes the Front Kickthrough, Side Kickthrough, Levitating Side Kickthrough, Levitating Underswitch, and Underswitch to Loaded Beast. It can be practiced in any size space. Master Instructor Rosh Chopra demonstrates the flow and then calls it out for 4 rounds 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 Call Out for the Flow is as follows: Set Loaded Beast Right leg Front Kickthrough Pop it back to Left leg Side Kickthrough Levitate to Right leg Side Kickthrough Right leg Jumping Underswitch Levitate to Left leg Underswitch Right leg Underswitch to Loaded Beast 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 6-8 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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Flow with Kathy #5 (Advanced) ( 0:02:50)

video 0:02:50

This advanced level flow utilizes the Underswitch, Underswicth Tap, Jumping Underswitch, Side Kickthrough, Traveling Beast, and Traveling Crab, as well as the Traveling Underswitch and Traveling Side Kickthrough. It is considered advanced because it incorporates traveling versions of the Underswitch and Side Kickthrough, both of which provide a real coordination challenge. This Flow is good for a medium to larger space. Master Instructor Kathy Donatto 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 Beast Right leg Underswitch tap into Forward Traveling Beast Left leg Side Kickthrough Jump to forward traveling Right leg Side Kickthrough Right leg Forward Traveling Jumping Underswitch into Reverse Traveling Crab Right leg Underswitch 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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Flow With Sascha #3 (Advanced) ( 0:03:41)

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This advanced Flow from Master Instructor, Sascha Müller incorporates the Lateral Ape 3, Roll Through, Traveling Underswitch, Crocodile Roll, Pop Out and Underswitch to Ape. It can be performed in a medium to larger size space. Master Instructor Sascha Mueller demonstrate 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 as follows: Set Deep Ape Right lateral traveling Ape V3 into Right leg Roll through Reverse Traveling Crab Left leg forward traveling Underswitch Right leg Underswitch into Right side Crocodile Roll into Pop out Left leg Underswitch Right leg Underswitch to Deep Ape 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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Flow with Sascha #6 (Advanced) ( 0:03:43)

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This advanced Flow from Master Instructor Sascha Mueller incorporates some cool stylistic moves, along with great use of Traveling Underswitches. It includes: Front Kickthrough; Side Kickthrough; Full Scorpion; Scorpion Sweep; Reaching Underswitch; and Traveling Underswitch. It can be performed in any size space. Sascha first demonstrates the Flow, and then calls it out four more times 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 Call Out for this Flow would be: Set Loaded Beast Right Leg Front Kickthrough Pop Back to Left Leg Scorpion Sweep Right Leg Reaching Underswitch Left Leg Forward Jumping-Traveling Underswitch to Right Leg Side Kickthrough Right Leg Reverse Jumping-Traveling Underswitch Right Leg Full Scorpion Left Leg Scorpion Sweep 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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