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Flows: Intermediate Level Flows: Intermediate Level

Flow with Kathy #10 (Intermediate)

Length: 0:04:58

This intermediate level Flow utilizes mostly Level 1 movements, but the always challenging Roll Through still makes this a great sequence for AF practitioners of all levels. The Flow can be performed in a small space. Master Instructor Kathy Donatto will demonstrate the Flow to both sides, and then calls it out through 4 rounds so you can follow along. Check out the Tutorials for any moves you aren't familiar with, and be sure to start out with your Wrist Mobilizations before starting your practice.

Where to find the movements: Underswitch – L1 Tutorials Full Scorpion – L1 Tutorials Roll Through – L2 Tutorials Crab Reach – L1 Tutorials Beast Reach – L1 Tutorials

The Call Out for this video would be: Set Static Beast, Left Leg Underswitch, Right Leg Full Scorpion, Right Leg Roll Through to Left Arm Crab Reach, Return to Crab into Right Leg Underswitch to Loaded Beast, Left Leg Beast Reach, Left Leg Underswitch, Right Leg Underswitch

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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