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Flows: Beginner Level Flows: Beginner Level

Flow with Kathy #11 (Entry/Beginner)

Length: 0:01:30

This entry-level/beginner Flow is great for anyone just starting out with Animal Flow, while also bringing more advanced Flowists back to the basics for a technique tune up. Try performing it as slowly as you possibly can, and then try picking up the speed to go as fast as you can. Of course, remember our golden rule: You can only go as fast as you can control it with correct form. Master Instructor Kathy Donatto demonstrates the Flow to each side, and then calls it out through 4 rounds so you can follow along. Be sure to warm up first with your wrist mobilizations, and check out the Tutorials section if you are new to AF and don't know these moves yet.

Where to find the movements: Side Kickthrough – L1 Tutorials Underswitch – L1 Tutorials Underswitch Tap – L1 tutorials

The Call Our for this Flow is: Set Static Beast Right Leg Side Kickthrough Right Leg Underswitch Left Leg Underswitch Tap Left Leg Side Kickthrough Left Leg Underswitch Right Leg Underswitch Tap

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, alternate between sets of performing it as slow as you can, with sets of performing it as fast as you can. Take 60-120 seconds of rest between rounds. 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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