Intermediate Flow
As defined by Animal Flow.com: "Animal Flow is ground based movement, made fun, challenging and effective. This system is designed to improve strength, power, flexibility, mobility, and coordination for all levels of fitness enthusiasts". (Please note that this platform does not certify you to teach Animal Flow. Visit the Animal Flow website to learn about their courses. (Please note that J2N's program is NOT a certification course / does not quality you to teach AF.)
In this intermediate level series, Animal Flow L2 Instructor and J2N Owner, Jenn Lymburner, will take you through a series of intermediate LESSONS, which teach the individual movements and components of flow. Then, follow along with actual "Flows" where you learn to combine movements.
Make sure to go through your "prep" session prior to tackling any of the lessons or flows to ensure your body (especially wrists) are ready for the session
Note: Once individuals have gone through both the beginner flow sections and the intermediate flow lessons and feel comfortable with the movements, you're invited to check out the "Intermediate Flow Replays" to explore a range of recorded classes. If you'd ever like to join classes live, please email [email protected] as class membership includes access to this on-demand platform.
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Introduction to Intermediate Flow
As you go through the Intermediate flow sessions, you're encouraged to 1. Listen to your body (practice mindful movement) and 2. Focus on quality movement.
Make sure to complete the "prep session" prior to any lessons or flows, and make sure to complete the lessons prior to the flows to ensure y...
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Flow Prep
Complete this 5-minute prep session PRIOR TO doing a lesson or flow.
While this flow prep gives you some ideas, you may also explore other prep movements if you'd like.
The biggest prioritize is WRIST MOBILIZATION and spending at least 60s+ getting them ready prior to loading them in your flow...
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Lesson #1: Reaching Underswitch & Underswitch to Deep Ape
Take a few minutes to go through the prep sequence or at least 90s+ wrist mobilizations of choice.
Feel free to practice beyond just this short lesson if you'd like additional time to explore these movements.
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Lesson #2: Crocodile Roll & Pop Out to Deep Ape
Take a few minutes to go through the prep sequence or at least 90s+ wrist mobilizations of choice.
Feel free to practice beyond just this short lesson if you'd like additional time to explore these movements.
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Lesson #3: Pop Out to Beast & Crab
Take a few minutes to go through the prep sequence or at least 90s+ wrist mobilizations of choice.
Feel free to practice beyond just this short lesson if you'd like additional time to explore these movements.
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Lesson #4: Scorpion Sweep
Take a few minutes to go through the prep sequence or at least 90s+ wrist mobilizations of choice.
Feel free to practice beyond just this short lesson if you'd like additional time to explore this movement.
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Lesson #5: Roll Through
Take a few minutes to go through the prep sequence or at least 90s+ wrist mobilizations of choice.
Feel free to practice beyond just this short lesson if you'd like additional time to explore this movement.
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Lesson #6: Travelling Underswitches
Take a few minutes to go through the prep sequence or at least 90s+ wrist mobilizations of choice.
Feel free to practice beyond just this short lesson if you'd like additional time to explore these movements.
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Lesson #7: Travelling Bear & Leopoard
Take a few minutes to go through the prep sequence or at least 90s+ wrist mobilizations of choice.
Feel free to practice beyond just this short lesson if you'd like additional time to explore these movements.
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Lesson #8: Crocodile Crawl & Baboon
Take a few minutes to go through the prep sequence or at least 90s+ wrist mobilizations of choice.
Feel free to practice beyond just this short lesson if you'd like additional time to explore these movements.
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Intermediate Flow Option #1
Make sure to go through your prep prior to tackling this flow. Review the call out below to make sure you know all of the movements / have gone through the relevant lessons.
This flow is not long, so feel free to try back-to-back flows if you're feeling comfortable.
Here's the call out:
Set cr...
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Intermediate Flow Option #3
Make sure to go through your prep prior to tackling this flow. Review the call out below to make sure you know all of the movements / have gone through the relevant lessons.
Flow call out:
Set deep ape
(L) side scorpion sweep, into
(R ) leg reaching underswitch
(L) leg underswitch into
Forward... -
Intermediate Flow Option #2
Make sure to go through your prep prior to tackling this flow. Review the call out below to make sure you know all of the movements / have gone through the relevant lessons.
Since this flow is not very long, you may consider doing back-to-back flows if comfortable.
Flow call out:
Set loaded be...
