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Flows: Beginner Level Flows: Beginner Level

Flow with Mike #13 (Beginner/ Drill)

Length: 0:06:53

This beginner level Flow is a bit of a "conditioning drill." Specifically, it is a "Box Drill," which is a sequence of movements that form a square or rectangle. In this particular Box Drill, we’re using the Lateral Traveling Ape (version 1), Wave Unload, Frog, Front Step, Scorpion Reach and Front Kickthrough. This Flow can be performed in any size space. We demonstrate how to perform it in a pretty small space, but if you have the luxury of extra room, you have options for making it bigger. Mike Fitch demonstrates the Flow and then calls it out for 4 rounds 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 Call Out for the Flow is:

R Lateral Traveling Ape Low Hip (V1)

Slide to Loaded Beast

Wave Unload

Return to Loaded Beast

Leap to Frog

Left Lateral Traveling Ape Low Hip (V1)

Return to Left leg Front Step

Return to Loaded Beast

Left Leg Scorpion Reach

Return to Loaded Beast

Left Leg Front Kickthrough

Pop It back to Deep 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 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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