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Flows: Beginner Level Flows: Beginner Level

Flow with Sascha #8 (Drill - Beginner)

Length: 0:02:24

This beginner level Flow/Drill uses a simple sequence, but you’ll find that it feels really powerful once you get into the rhythm of it. Try exploring different tempos, allternating between super slow tempos and faster speeds. It can be performed in any size space. Master Instructor Sascha Mueller first demonstrates the Drill, 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 drill utilizes the following movements: Reaching Underswitch – L2 Tutorials Underswitch – L1 Tutorials Front step – L1 Tutorials Underswitch to Ape – L2 Tutorials

The Call Out for this video is:

Set Deep Ape, Left Leg Reaching Underswitch, Right Leg Underswitch to Front Step, Right Leg Underswitch, Left Leg Underswitch to Deep Ape

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 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 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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