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Flows: Beginner Level Flows: Beginner Level

Flow with Freddy #1 (Beginner)

Length: 0:02:33

This beginner level Flow is excellent for beginners as it has some cool but very manageable transitions like the slide to Underswitch, and Jumping Front Kickthrough from a Side Kickthrough position. It can be performed in small spaces. Master Instructor Freddy Satizabal demonstrates the Flow, and then calls it out so you can follow along through 4 rounds. 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 movements utilized in this Flow include: Side Kickthrough – L1 Tutorials Jumping Side Kickthrough – L1 Tutorials Front Kickthrough – L1 Tutorials Underswitch – L1 Tutorials Scorpion Reach – L1 Tutorialsd

The Call Out for this Flow would be:

Set Loaded Beast, Slide to Right Leg Side Kickthrough, Jump to Left Leg Side Kickthrough, Jump to Right Leg Front Kickthrough, Right Leg Underswitch to Scorpion Reach, Continue the switch, Set Crab

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, attempting to perform as many rounds of the Flow as possible with perfect form. Take 60-120 seconds of rest between attempts, then repeat. Continue this strategy for your desired workout time. *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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