Get access to this title

Watch anytime, anywhere.

Flows: Intermediate Level Flows: Intermediate Level

Flow with Mike #32 (Intermediate-Advanced)

Length: 0:05:00

This intermediate to advanced level Flow utilizes some tricky transitions and different movements. It can be performed in a larger size space, as it does move around a bit. (Of course, you can make it work in a smaller space if you need to). Mike Fitch will first demonstrate the Flow to each side, and then call it out through 4 rounds so you can follow along. Be sure to warm up with your Wrist Mobilzations first, and check out the Tutorials section for any movements you aren't familiar with.

This Flow utilizes the following movements: Reaching Underswitch (high hip) - Bonus Moves Jumping Underswitch – L1 Tutorials Underswitch to Baboon (ape) – L2 Tutorials Scorpion Sweep – L2 Tutorials Front Sweep – L2 Tutorials Pop Out – L2 Tutorials Front Kickthrough – L1 Tutorials Front Step – L1 Tutorials

The Call Out for this Flow would be: Right Leg Reaching Underswitch (high hip) Left Leg Jumping Underswitch Left Leg Underswitch to Baboon (1 stride) Left Leg Scorpion Sweep into Right Leg Front Sweep to Right Side Pop Out Leap to Right Leg Front Kickthrough Jump to Right Leg Front Step

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 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.

view more view less