Flow with Mike #39 (Intermediate/Advanced)
This intermediate to advanced level flow is a special one for us. This is the "Global Flow Jam" from our November 2020 Instructors Summit, where we had hundreds of Animal Flow Instructors from around the world all online together. Mike led them all in learning this Flow. It is fairly long and contains some tricky moves, so take your time practicing it. This can be performed in any size space, although you may need to reposition yourself in some places. Mike will demonstrate one round to each side, and then calls it out through 4 rounds so you can follow along. Be sure to start with your Wrist Mobilizations, and check out the Tutorials section for any moves you aren't familiar with.
These are the movements utilized in this Flow:
Rotating Ape – Bonus Move Tutorials Scorpion Sweep – L2 Tutorials Reaching Underswitch – L2 Tutorials Full Scorpion – L1 Tutorials Jumping Side Kickthrough – L1 Tutorials Levitating Side Kickthrough – L1 Tutorials Traveling Underswitch – Bonus Move Tutorials Beast Reach – L1 Tutorials Front Step Through – L1 Tutorials Crab Reach – L1 Tutorials Underswitch Tap – L1 Tutorials Underswitch to Ape – L2 Tutorials
The Call Out for this Flow is: Set Deep Ape Right Rotating Ape into Left Leg Scorpion Sweep into Right Leg Reaching Underswitch Left Leg Full Scorpion Jump to Left Leg Side Kickthrough Levitate to Right Leg Side Kickthrough Right Leg Forward Traveling Underswitch Left Leg Reverse Traveling Underswitch Right Leg Underswitch to Loaded Beast Right Leg Beast Reach into Front Step Through Pop Back to Right Leg Underswitch to Left Arm Crab Reach Return to Right Leg Underswitch Tap Left Leg Underswitch to 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 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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