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.
Contents
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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. You can practice and perform this Flow as many times as needed to create a workout of your desired duration. 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. 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. You can practice and perform this Flow as many times as needed to create a workout of your desired duration. 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. 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. You can practice and perform this Flow as many times as needed to create a workout of your desired duration. 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. 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. You can practice and perform this Flow as many times as needed to create a workout of your desired duration. 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. 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)
video 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. You can practice and perform this Flow as many times as needed to create a workout of your desired duration. 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. If you plan on using this Flow as your workout, we recommend doing it in this order: Begin with the short or long duration Wrist Mobilizations video in the Level 1 tutorial section and follow along. Perform 10-15 repetitions of each movement for 1-2 sets. Since this Flow has so many Switches & Transitions, we are recommending less sets per movement than a shorter Flow. 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. Watch this week’s Flow and practice along. 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. 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)
video 0:05:11
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. You can practice and perform this Flow as many times as needed to create a workout of your desired duration. 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 Chris #4 (Advanced) ( 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. You can practice and perform this Flow as many times as needed to create a workout of your desired duration. 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. 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. You can practice and perform this Flow as many times as needed to create a workout of your desired duration. 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. 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. You can practice and perform this Flow as many times as needed to create a workout of your desired duration. 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. 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)
video 0:03:41
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. You can practice and perform this Flow as many times as needed to create a workout of your desired duration. 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. 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)
video 0:03:43
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. You can practice and perform this Flow as many times as needed to create a workout of your desired duration. 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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