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Flows: Beginner Level Flows: Beginner Level

Flow With Mike #38 (Beginner)

Length: 0:05:04

This beginner level Flow includes some "Level 2" moves, but we are confident you'll be able to do it even if you are fairly new to Animal Flow. Just be sure check out the Tutorials section first for any of the moves you don't yet know. This can be performed in a small space. Mike Fitch will demonstrate the Flow to each side and then call it out through 4 rounds. Be sure to warm up with your Wrist Mobilizations first!

The following moves are included: Reaching Underswitch – L2 Tutorials Crab Reach – L1 Tutorials Full Scorpion – L1 Tutorials Underswitch – L1 Tutorials Scorpion Sweep – L2 Tutorials Lateral Traveling Ape (V1) – L1 Tutorials Side Kickthrough – L1 Tutorials Jumping Underswitch – L1 Tutorials Underswitch to Ape – L2 Tutorials

The Call Out for this Flow would be: Set Deep Ape, Right Leg Reaching Underswitch into Left Arm Crab Reach, Return to Crab into Right Leg Full Scorpion, Left Leg Underswitch to Scorpion Sweep to Left Lateral Traveling Ape (version 1), Left Leg Reaching Underswitch (high hip) to Side Kickthrough, Left Leg Jumping Underswitch, 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 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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