Flow with Mike #30 (Intermediate Drill)
This intermediate level Flow is a bit tricky, both from the movement perspective and for calling it out. It utilizes the Forward Traveling Side Kickthrough and the Reverse Jumping Underswitch, which require first knowing the underlying Side Kickthrough and Underswitch movements. This can be performed in any size space - if you have more room you can spread it out more, but you can also keep it to a small space by changing the reps. Mike Fitch demonstrates the flow/drill to each side and then calls it out through four rounds so you can follow along. Be sure to start out with your Wrist Mobilizations, and check out the tutorials section if you aren't familiar with these moves.
Where you can find the movements:
Side Kickthrough - L1 Tutorials Traveling Side Kickthrough - Tutorials Bonus Moves Traveling Jumping Underswitch - Tutorials Bonus Moves
The Call Out for this Flow would be:
Set Beast, Right leg Side Kickthrough, Jump to left leg Forward Traveling Side Kickthrough, Jump to right leg forward Traveling Side Kickthrough, Jump to left leg Forward Traveling Side Kickthrough, Jump to right leg Forward Traveling Side Kickthrough Right leg Jumping Underswitch.
Left leg Reverse Jumping Underswitch, Right leg Reverse Jumping Underswitch, Left leg Reverse Jumping Underswitch, Right leg Reverse Jumping Underswitch, Left leg Underswitch
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 AnimalFlow.com 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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