These intermediate level Flows incorporate movements that require more skill than the beginner levels. In each Flow video, one of our Master Instructors will demonstrate the Flow and then call it out so that you can follow along. Practice and repeat the Flow as many times as needed to create a workout of your desired duration.
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Flow with Mike #2 (Intermediate) ( 0:01:32)
video 0:01:32
This intermediate level flow utilizes the Reaching Underswitch, Jumping Underswitch, and Scorpion Sweep. It should be practiced in a larger space. Mike Fitch 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 is: Set Ape Right leg Reaching Underswitch Left leg Jumping Underswitch Left leg Underswitch to 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 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 more of a practice drill, 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 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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Flow with Mike #6 (Intermediate) ( 0:02:34)
video 0:02:34
This intermediate to advanced level Flow utilizes the Underswitch, Jumping Underswitch, Front Step, Crocodile Roll and Pop Out. It should be performed in a larger space. Mike Fitch 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 this Flow is: Set Crab Right leg Underswitch Left leg Underswitch Right leg Jumping Underswitch Right leg Full Scorpion Close gap into Pop switch Right side Crocodile roll into Pop out 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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Flow with Mike #10 (Intermediate) ( 0:06:12)
video 0:06:12
This intermediate level Flow utilizes the Underswitch Tap, Scorpion Switch, Roll Through to Crab, Underswitch to Loaded Beast, Wave Unload, Scorpion Reach, Front Step, Slide to Underswitch, Jumping Underswitch and Underswitch to Deep Ape. It can be performed in a fairly small space. Although this uses mostly Level 1 movement, it is considered intermediate because it includes some tricky transitions, as well as some opportunities for some flare and style. It is also a pretty long Flow! Mike Fitch demonstrates the Flow and then calls it out for 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: Set Beast Right leg Underswitch tap to Right leg Full Scorpion Right leg Roll Through to Crab Left leg Underswitch to Loaded Beast Wave Unload, Return to Loaded Beast into Left leg Scorpion Reach to Front Step Return to Loaded Beast Slide to Right leg Underswitch Left Leg Jumping Underswitch 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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Flow with Mike #14 (Intermediate) ( 0:05:12)
video 0:05:12
This intermediate level Flow is designed to challenge your ability to control your tempos, with cues on when to be explosive, when to slow down, and when to forcefully stop the movement in what we call an "energy break." The Flow contains the Beast Reach to Front Step, Underswitch, Jumping Front Kickthrough, Scorpion Switch, Jumping Underswitch to Crab Reach and Underswitch Tap to Side Kickthrough. It can be performed in any size space. Mike Fitch demonstrates the Flow and then calls it out for 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: Set Loaded Beast Left leg Beast Reach into (Left leg) Front step Right leg Underswitch Left leg Jumping Underswitch to Right leg Front Kickthrough Pop back to Left leg Scorpion Switch Right leg Jumping Underswitch R arm Crab Reach to 3-point Bridge Return to Crab into L leg US tap to SKT 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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Flow with Mike #15 (beginner to intermediate drill) ( 0:04:05)
video 0:04:05
This week we have a beginner to intermediate drill for you that’s all about building the sense of safety and comfort in the Tuck Balance. If you’re not familiar with a Tuck Balance, think about it as the Animal Flow version of a Handstand. Feel free to perform this drill as often as you’d like, as long as it’s after your wrist mobilizations. The Call out for this drill is: Right leg Side Kickthrough Levitate to Left leg Side Kickthrough Pause in High Hip Modified Beast- HHMB Pop Switch leg 4 reps Left leg Side Kickthrough 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 more of a practice drill, 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. This beginner to intermediate Flow (or drill) utilizes the Levitating Side Kickthrough to help you build a sense of safety and comfort in the Tuck Balance. The goal of this drill is NOT to actually perform the Tuck Balance, but just begin to get the hips above the head, bringing you into a slight inversion. It can be practiced in any size space. Mike Fitch demonstrates the drill and then calls it out so you can follow along. You can practice and perform this Flow as many times as needed to create a workout of your desired duration. 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. 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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Flow with Mike #16 (Beginner/Intermediate) ( 0:02:19)
video 0:02:19
This "Corkscrew" Flow can be beginner or intermediate level, depending on the speed at which you perform it. It utilizes only two movements: Side Kickthrough and Jumping Underswitch (and then Jumping Underswith into Side Kickthrough). It can be performed in any size space. Mike Fitch demonstrates the Flow and then calls it out for 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: Right leg Side Kickthrough Right leg Jumping Underswitch Right leg Jumping Underswitch to Left leg Side Kickthrough Left leg Jumping Underswitch Left leg Jumping Underswitch to Right leg Side Kickthrough Right leg Jumping Underswitch Right leg Jumping Underswitch to Left leg Side Kickthrough Left leg Jumping 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 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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Flow with Mike #19 (Intermediate) ( 0:04:22)
video 0:04:22
This intermediate level Flow utilizes the following moves: Front Kickthrough; Underswitch; Crab Reach; Scorpion Sweep; Lateral Traveling Ape (1 &2); Reaching Underswitch; and Underswitch to Ape. It requires a slightly larger space, as it does move around a bit. Mike Fitch 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” from this Flow would be: Set Loaded Beast Right Leg Front Kickthrough Pop it back to Left Leg Scorpion Sweep Left Lateral Traveling Ape (version 2) Right Leg Reaching Underswitch Left Leg Underswitch to Ape Left Lateral Traveling Ape fake Left Leg Underswitch into Right Arm Crab Reach Return to Crab into Left Leg Underswitch to Loaded Beast. 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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Flow with Mike #20 (Intermediate) ( 0:05:12)
video 0:05:12
This intermediate level Flow includes a lot of cool transitions. If you have trouble at first, break it into chunks to practice, and be sure to pay extra attention to the hand and foot placements or adjustments. You will find a levitation in the Flow, but as always, you can rely on the High Hip Modified Beast as a regression. The other moves includes are Loaded Beast – Unload; Front Kickthrough; Underswitch; Crab Reach; Jumping Underswitch; Side Kickthrough; and Crocodile Roll. It can be performed in a relatively small space. Mike Fitch 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 Loaded Beast; Loaded Beast Unload (progression) Slide to Right leg Front Kickthrough Jump to Left leg Front Kickthrough Pop it back to Right leg Underswitch to Crab Reach Return to Crab into Right leg jumping Underswitch to Left leg Side Kickthrough Levitate to Right side Crocodile Roll Open the gap Pop back to Loaded beast 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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Flow with Mike #23 (Intermediate to Advanced) ( 0:05:11)
video 0:05:11
This intermediate to advanced level Flow incorporates a really fun transition called a Double Crocodile Roll. Mike includes some additional instruction on performing this by landing with a “modified foot” from Full Scorpion; you can also perform it by landing on the a flat foot. The Flow also uses includes the Full Scorpion; Crocodile Roll; Front Step Through; Lateral Traveling Ape (version 1); Reaching Underswitch; and Side Kickthrough. This flow can be performed in a medium sized space. Mike Fitch 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 Crab Right Leg Full Scorpion into Left Side Double Crocodile Roll to Right Leg Front Step Through Pop back to Left Lateral Traveling Ape (version 1) Left Leg Reaching Underswitch intro Left Leg Side Kickthrough Jump to Right Leg Reverse Traveling Side Kickthrough Set Crab 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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Flow with Mike #25 (Intermediate) ( 0:04:09)
video 0:04:09
This intermediate level Flow incorporates some interesting changes of directions (energy redirects), as well as a movement we call a Rotating Ape. The movements include: Front Kickthrough; Pop Back to Side Kickthrough; Loaded Beast; Rotating Ape; Reaching Underswitch; and Underswitch. This can be performed in a small to medium sized space. Mike Fitch 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 the Flow is: Set Loaded Beast Right Leg Front Kickthrough Pop Back to Left Leg Side Kickthrough Pop Back to Loaded Beast Left Side Rotating Ape Right Leg Reaching Underswitch Left Leg Underswitch to Loaded Beast 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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Flow with Freyja #2 (Intermediate) ( 0:02:10)
video 0:02:10
This intermediate level Flow utilizes the Underswicth Tap, Full Scorpion, Roll Through, and Jumping Underswitch. It can be performed in any size space. Master Instructor Freyja Spence demonstrates the Flow, and then calls it out for you to 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 from the Flow is: Set Crab Left leg US Tap Left leg Full Scorpion Left leg Roll Through Left leg Jumping US 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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Flow with Freyja #5 (Intermediate) ( 0:02:21)
video 0:02:21
This intermediate level Flow utilizes the Beast Reach, Scorpion Sweep, Reaching Underswitch, and Crab Reach. It should performed in a slightly larger space. Master Instructor Freyja Spence 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: Set Loaded beast Left leg Beast Reach, Return into Right leg Scorpion Sweep Left leg Reaching Underswitch into Right arm Crab Reach Return to Crab into Left leg Underswitch to Loaded Beast 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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Flow with Freyja #7 (Intermediate) ( 0:02:24)
video 0:02:24
This intermediate level Flow utilizes the Beast Reach, Front Step Through, Full Scorpion, and Underswitch to Loaded Beast. It can be performed in any size 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 the Flow is: Set Loaded beast Right leg Beast Reach into Right leg Front Step Through Left leg Full Scorpion Right leg Underswitch to Loaded Beast 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 shorter flow, 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 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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Flow with Freyja #9 (Intermediate) ( 0:03:00)
video 0:03:00
This intermediate level Flow utilizes the Side Kickthrough, Jumping Front Kickthrough, Crocodile Roll, Full Scorpion and Beast Reach. This flow can be performed in any size 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 the Flow is as follows: Set Beast Right leg Side Kickthrough Jump to Left leg Front Kickthrough Pop it back to Left side Crocodile Roll into Left leg Full Scorpion into Right side Crocodile Roll to Left leg Beast Reach Return to Loaded beast 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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Flow with Freyja #12 (Intermediate) ( 0:02:40)
video 0:02:40
This intermediate level Flow includes a Lateral Traveling Ape to Front Step Through, which is a really fun transition that we’re sure you’ll enjoy. This Flow also utilizes the Lateral Traveling Ape; Front Step Through; Jumping Underswitch; Underswitch; Bear; Reverse Traveling Underswitch; and Underswitch to Ape. It can be performed in small spaces. 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 the Flow would be: Set Deep Ape Right Lateral Traveling Ape (version 3) to Right Leg Front Step Through Left Leg Jumping Underswitch Underswitch to Bear stride (2 reps) Left Leg Reverse Traveling Underswitch Right Leg Underswitch to 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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Flow with Freyja #13 (Intermediate) ( 0:03:52)
video 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 Open 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 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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Flow with Rosh #4 (Intermediate) ( 0:02:48)
video 0:02:48
This intermediate level flow utilizes all of the Switches and Transitions from Level 1. It should be practiced in a larger space. Master Instructor Rosh Chopra demonstrates the Flow and then calls it out for 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: Set Crab Right leg Full Scorpion Left leg Underswitch to Loaded beast Right leg Front Kickthrough Pop it Back to Left leg Scorpion Switch Right leg Jumping Underswitch to Left leg Side Kickthrough Left leg Underswitch tap 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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Flow with Rosh #6 (Intermediate) ( 0:01:28)
video 0:01:28
This intermediate level Flow utilizes the Reaching Underswitch, Crocodile Roll, Full Scorpion, and Underswitch to Ape. It should be performed in a larger space. Master Instructor Rosh Chopra demonstrates the Flow and then calls it out for 4 rounds so that 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 leg Reaching Underswitch into Right side Crocodile Roll into Right leg Full Scorpion 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 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 more of a practice drill, 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 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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Flow with Rosh #8 (Intermediate) ( 0:02:34)
video 0:02:34
This intermediate level Flow utilizes the Jumping Underswitch, Scorpion Switch, Crocodile Roll, Underswitch to Loaded Beast, Wave Unload, and Front Step Through. It should be performed in a larger space. Master Instructor Rosh Chopra demonstrates the Flow and then calls it out for 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: Set Crab; Left leg Jumping Underswitch into Right leg Scorpion Switch Close gap Left side Croc Roll into Left leg Underswitch to Loaded Beast Wave Unload into Right leg Front Step Through Pop it back to 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 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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Flow with Chris #3 (Intermediate) ( 0:02:29)
video 0:02:29
This intermediate level Flow utilizes the Lateral Traveling Ape versions 1, 2 and 3, as well as the Reaching Underswitch. This should be performed in a larger space. Master Instructor Chris Flores 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 the Flow is: Set Ape L side lateral ape low hip L side lateral ape High hip R leg Reaching US L leg US 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 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 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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Flow with Kathy #2 (Beginner-Intermediate) ( 0:02:23)
video 0:02:23
This beginner-intermediate level Flow utilizes Loaded Beast, Front Kickthrough, Crocodile Roll, Underswitch to Ape, Reaching Underswitch and Underswitch. Although we categorize this one as beginner level, it does includes tricky little transition where you’ll “Pop back to Crocodile Roll,” which might require some extra practice. This Flow should be performed in a medium to large space. Master Instructor Kathy Donato 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: Set Loaded Beast Right leg Front Kickthrough Pop back to Right side Crocodile Roll into Right leg Underswitch to Ape Left leg Reaching Underswitch Right leg Underswitch to Loaded Beast 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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Flow with Kathy #6 (Intermediate) ( 0:02:40)
video 0:02:40
This intermediate level Flow utilizes the Side Kickthrough, Jumping Side Kickthrough, Full Scorpion, Roll Through, and Underswitch Tap. We consider it intermediate level because it includes a Roll Through and some other complex transitions. It can be performed in a medium to larger size space. Master Instructor Kathy Donatto 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 the Flow is: Set Beast Left leg Side Kickthrough Jump to Right leg Side Kickthrough Right leg Full Scorpion Right leg Roll Through Right leg Underswitch tap Left 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 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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Flow with Sascha #4 (Intermediate) ( 0:03:27)
video 0:03:27
This intermediate level Flow utilizes Lateral Traveling Ape Version 1, Lateral Traveling Version Ape 3, Reaching Underswitch Tap, Full Scorpion, Roll Through to Deep Ape, and Rotating Ape. It can be performed in a medium to larger sized space. Master Instructor Sascha Mueller 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: Set Deep Ape Left lateral Traveling Ape V1 Left lateral Traveling Ape V3 Right leg Reaching Underswitch tap into Right leg Full Scorpion Right leg Roll Through to Deep Ape Right side rotating 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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Flow with Sascha #5 (Intermediate) ( 0:04:48)
video 0:04:48
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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Flow with Sascha #7 (Beginner to Intermediate) ( 0:03:00)
video 0:03:00
This beginner to intermediate level Flow includes a unique combination: the Underswitch to Ape Reach. It also includes the Crocodile Roll; Reaching Underswitch; and Ape Reach. It can be performed in any size space. Master Instructor Sascha Mueller 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 Our for this Flow would be: Set Crab Right Leg Underswitch to Ape Reach Open Left Leg Reaching Underswitch to Left Side Crocodile Roll to Left Leg Underswitch to Ape Right Leg Reaching 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 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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