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Flows: Beginner Level Flows: Beginner Level

Flow with Mike #33 (Beginner)

Length: 0:04:06

This beginner level Flow may look tricky, but it is absolutely doable for all levels. It also includes a unique version of a "pop switch" that you should have fun with. This Flow can be performed in any size space. Mike Fitch will demonstrate the Flow once to each side, and will then call it out through four 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.

The movements used in this Flow include: Front Step – L1 Tutorials Front Step Through – L1 Tutorials Underswitch – L1 Tutorials Full Scorpion – L1 Tutorials Levitating Side Kickthrough – L1 Tutorials Underswitch to Ape – L2 Tutorials

The Call Out for this Flow would be:
Set Loaded Beast, Left Leg Front Step, Pop Switch to Right Leg Front Step Through, Pop back to Right Leg Underswitch, Left Leg Full Scorpion, Levitate to Left Leg Side Kickthrough, Left Leg Underswitch to Deep Ape, Pop back to Loaded Beast.

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 3-4 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. *Since this week’s Flow is a more of a drill sequence, you may want to play with tempos. Try speeding the Flow up, then slowing it down. Just remember, we can only go as fast as we can control! 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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