Flow with Sascha #5 (Intermediate)
This Flow from Master Instructor Sascha Mueller is considered intermediate level because it incorporates a Tuck Balance, but you’ll notice that Sascha demonstrates the regressed version (High Hip Modified Beast) throughout. If you are able to hit your Tuck, feel free to use it in the Lateral Traveling Ape; otherwise, go ahead with the regression until you are ready. The full list of moves utilized are: Lateral Traveling Ape Version 2 (High Hip); Front Kickthrough; Underswitch; Jumping Underswitch; Crab Reach; Side Kickthrough; Scorpion Reach; and Underswitch to Ape. It can be performed in any size space. Sascha demonstrates the Flow and then calls it out through 4 rounds so you can follow along. 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 the Flow is as follows:
Set Deep Ape
Right lateral Traveling Ape High hip/V2 into
Left leg Front Kickthrough
Pop back to Right leg Underswitch
Left leg Jumping Underswitch to
Left arm Crab Reach
Return to Crab into
Right leg Jumping Underswitch to
Left leg Side Kickthrough
Left leg Underswitch to Scorpion Reach
Left leg Underswitch to Side Kickthrough
Left leg Underswitch to Deep Ape
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 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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