This locomotion+Animal Flow sequence is great for developing full body mobility plus helps build overall body control. Consider adding it directly into a training day (it can be a great addition prior to your strength or conditioning work), or simply throw it into your day as movement play and exploration anytime you need a movement break.

As always, take your time and prioritize movement quality. Adapt as needed.

Consider putting on a 5-minute clock:

- Set beast
- 4-6 Steps forward travelling beast
- Underswitch to crab
- 4-6 Crab rocks
- Walk forward into low squat
- Frogger prep + 4-6 Shoulder taps, alternating
- Deep ape reach + open
- Frogger prep + 4-6 Shoulder taps, alternating
- Sit back into crab
- 4-6 Crab rocks
- Underswitch
- 4-6 Steps Forward or reverse travelling beast

Adapt rep scheme as desired, and don't shy away from switching it up with your own movement additions.