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Flows: Beginner Level Flows: Beginner Level

Flow with Mike #35 (Beginner Drill)

Length: 0:03:31

This beginner level Flow is a drill that uses only two movements: the Jumping Side Kickthrough and Front Kickthrough. Even though the movements may seem simple enough, the coordination challenge of this sequence can still be quite high. You can perform this in a small space. Mike Fitch will demonstrate the drill, and will then call it out for 4 rounds so you can follow along. Be sure to warm up first with your wrist mobilizations, and check out the Tutorials section if you aren't familiar with these two movements.

Where to find the movements: Jumping Side Kickthrough – L1 Tutorials Front Kickthrough – L1 Tutorials

The Call Out for this drill is:

Left Leg Side Kickthrough, Jump to Right Leg Front Kickthrough, Pop back to Right Leg Side kickthrough, Jump to Left Leg Front 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 each leg of the Jumping Side Kickthrough and Front Kickthrough for 3 sets.
  3. Watch this week’s Flow drill and practice along.
  4. Once you feel comfortable with the Flow drill, continue to loop the sequence for 1-3 minutes per set, taking a 60-90 second rest between each set.
  5. Attempt to perform these intervals 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 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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