Tutorials: Bonus Moves

These nine tutorials cover additional movements not covered in the Level 1 or Level 2 sections. Many of these moves include combinations or are a little trickier than the entry level moves.

Contents

  • Tutorial: High Pop Out ( 0:03:01)

    video 0:03:01

    In this advanced-level Tutorial, Mike Fitch teaches how to perform the High Pop Out, a variation of the Pop Out. Make sure you've learned the regular Pop Out taught in the Level 2 Tutorials before attempting this fun variation.

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  • Tutorial: Pop-Out Scorpion Switch ( 0:05:24)

    video 0:05:24

  • Tutorial: Pop Out to Standing ( 0:03:04)

    video 0:03:04

    In this advanced-level Tutorial, Mike Fitch teaches how to perform the Pop Out to Standing variation of the Pop Out. You'll need to make sure you've learned the basic Pop Out, from the Level 2 Tutorials, before trying this fun movement.

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  • Tutorial: Pop-out to Crab ( 0:05:12)

    video 0:05:12

    The Pop Out to Crab is one of our more advanced moves from the Bonus Moves section. Make sure you have first learned the regular Pop Out from the Level 2 moves section. Follow this tutorial to learn the movement or to further improve your technique. Remember to start every Animal Flow practice with your Wrist Mobility exercises. 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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  • Tutorial: Lateral Pop Out ( 0:04:05)

    video 0:04:05

    In this advanced level Tutorial, Mike Fitch teaches the Lateral Pop Out, a variation of the basic Pop Out. Make sure you have first learned the regular Pop Out from the Level 2 Tutorials section before attempting this variation. This movement is pretty cool looking and is a lot of fun to learn and practice!

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  • Tutorial: Rotating Crab ( 0:04:39)

    video 0:04:39

    The Rotating Crab is one of our more advanced moves, from the Bonus Moves category. Follow this tutorial to learn the movement, or to further improve your technique. This is a tricky one, so you should expect to need to spend some time getting learning it. Remember to start every Animal Flow practice with your Wrist Mobility exercises. 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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  • Tutorial: Levitating Underswitch ( 0:04:04)

    video 0:04:04

    The Levitating Underswitch is one of our Bonus movements. Make sure you have learned the regular Underswith (from Level 1) before attempting this one. If you cannot perform a Tuck Balance, you can use the regressed version with the High Hip Modified Beast. Follow this tutorial to learn the movement or to further improve your technique. Remember to start every Animal Flow practice with your Wrist Mobility exercises. 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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  • Tutorial: Levitating Underswitch Shift ( 0:03:24)

    video 0:03:24

    In this advanced-level tutorial, Mike Fitch teaches the Levitating Underswitch Shift. This is a variation of the Levitating Underswitch movement, which is also included in this tutorial section. Make sure you've learned the Underswitch before attempting either of these. If you cannot yet perform a Tuck Balance, you can practice the regressed variation of this movement utilizing the High Hip Modified Beast instead of the full Tuck.

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  • Tutorial: Spinning Underswitch ( 0:03:52)

    video 0:03:52

    In this intermediate-to-advanced level Tutorial, Mike Fitch teaches how to perform the Spinning Underswitch, a fun variation of the regular Underswitch. Make sure you've learned the Underswitch (from Level 1 Tutorials) before jumping into this one!

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  • Tutorial: High Hip Reaching Underswitch ( 0:03:08)

    video 0:03:08

    Mike Fitch provides this more advanced-level tutorial on the High Hip Reaching Underswitch. Be sure to learn the Underswitch (from Level 1) before trying this one.

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  • Tutorial: Traveling Side Kickthrough ( 0:05:06)

    video 0:05:06

    The Traveling Side Kickthrough is one of our bonus movements. You'll want to first learn the regular Side Kickthrough (Level 1 movement) before trying this one. Follow this tutorial to learn the movement or to further improve your technique. Remember to start every Animal Flow practice with your Wrist Mobility exercises. 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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  • Tutorial: Traveling Jumping Underswitch ( 0:07:11)

    video 0:07:11

    The Traveling Jumping Underswitch is one of our "bonus" movements.. Follow this tutorial to learn theTraveling Jumping Underswitch or to further improve your technique. Remember to start every Animal Flow practice with your Wrist Mobility exercises. 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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  • Tutorial: Jumping Front Kickthrough ( 0:06:27)

    video 0:06:27

    The Jumping Front Kickthrough is one of our bonus moves. Make sure you have learned the regular Front Kickthrough (from Level 1) before attempting this one. Follow this tutorial to learn the movement or to further improve your technique. Remember to start every Animal Flow practice with your Wrist Mobility exercises. 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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  • Tutorial: Floating Variations ( 0:02:21)

    video 0:02:21

    In this advanced-level tutorial, Mike Fitch provides instructions for working on the "floating variations" of some of the Switches and Transitions movements. You should be comfortable with the Forward Shoulder load position before trying this. (See the video on Forward Shoulder Load in the Tutorials: Tips section for some help working on your Forward Shoulder load.)

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  • Tutorial: Rotating Ape ( 0:05:35)

    video 0:05:35

    The Rotating Ape is one of our bonus movements. Follow this tutorial to learn the movement or to further improve your technique. Remember to start every Animal Flow practice with your Wrist Mobility exercises. 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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  • Tutorial: Baboon ( 0:06:55)

    video 0:06:55

    The Baboon is a traveling move from our Bonus Tutorials section. Follow this tutorial to learn the movement or to further improve your technique. Remember to start every Animal Flow practice with your Wrist Mobility exercises. 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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