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Flows: Intermediate Level Flows: Intermediate Level

Flow with Freyja #15 (Intermediate)

Length: 0:02:52

This intermediate level Flow may seem simple enough, but does contain a Roll Through, we consider to be one of the most technically challenging moves in the AF library. You'll definitely want to spend some time on just the Roll Through Tutorials before jumping into this one! This can be performed in a small space. Master Instructor Freyja Spence will demonstrate the Flow to each side, and then call it out four times so you can follow along. Be sure to start out with your Wrist Mobilizations!

Where to find the tutorials for the movements in this Flow:

Full Scorpion – L1 Tutorials Roll Through – L2 Tutorials Crab Reach – L1 Tutorials

The Call Out for this Flow would be:

Set Crab, Right Leg Full Scorpion, Right Leg Roll Through, Right Leg Jumping Underswitch to Right Arm Crab Reach, Return to Crab.

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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