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Flows: Intermediate Level Flows: Intermediate Level

Flow with Freyja #13 (Intermediate)

Length: 0:03:52

This intermediate level Flow utilizes the Reaching Underswitch; Underswitch to Ape; Ape Reach; Lateral Traveling Ape (low hip); Crocodile Roll; Roll Through; Underswitch Tap; Side Kickthrough; Jumping Underswitch; and the Scorpion Sweep. It can be performed in a medium to large space. Master Instructor Freyja Spence demonstrates the Flow and then calls it out so you can follow along through 4 rounds. 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 this Flow would be:

Set Deep Ape

Left Leg Reaching Underswitch

Right Leg Underswitch to Ape Reach


Right Lateral Traveling Ape (low hip)

Right Leg Reaching Underswitch into

Right Side Crocodile Roll to

Left Leg Roll Through

Left Leg Underswitch Tap to

Side Kickthrough

Left Leg Jumping Underswitch to

Right Leg Scorpion Sweep

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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