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Flows: Intermediate Level Flows: Intermediate Level

Flow with Freddy #2 (Intermediate)

Length: 0:04:08

This intermediate level Flow utilizes a lot of different movements, making it particularly fun to alternate from one side to the other. It can be performed in a small space. Master Instructor Freddy Satizabal demonstrates the Flow to each side and then calls it out. for 4 rounds so. you can follow along. Be sure to warm up with your Wrist Mobilizations, and check out the Tutorials section for any of the. movements listed below that you are not familiar with.
Call Out

Movements included: Front Kickthrough – L1 Tutorials Scorpion Sweep – L2 Tutorials Ape Reach – L1 Tutorials Front Sweep – L2 Tutorials Crocodile Roll – L2 Tutorials Underswitch to Ape – L2 Tutorials Lateral Traveling Ape (version 2) – L1 Tutorials Reaching Underswitch – L2 Tutorials

The Call Out for this Flow is: Set LB, Right Leg Front Kickthrough, Pop back to Left Leg Scorpion Sweep to Ape Reach, Open, Left Leg Front sweep to Left Side Crocodile Roll to Left Leg Underswitch to Ape, Lateral Traveling Ape (version 2), Right Leg Reaching Underswitch , Left Leg Underswitch to Ape

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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