Strength & Flow

Strength & Flow

Strength & Flow sessions are all about moving your own body, and learning how slowing down and exploring new movement patterns can lead to improved strength, flexibility and body control! Classes range from 15 to 40 minutes long and don't require any equipment, meaning you can easily do them out of the comfort of your own home.

Choose from doing just a strength session, just a flow session, or if you're looking for a longer training session, combine one of each!

Strength: Each strength class starts with guided stretching to make sure your body is prepared for the session ahead. Following prep, you will have 5 minutes allocated to practice a specific skill or movement. And after that, you will move through a push section where you will challenge your strength and conditioning. Scaling options will always be provided for various athletic levels.

Flow: Flow classes progress through the basics of Animal Flow and provide options for beginners. These classes are called "Flow Basics". Once feeling comfortable with the basics, you may progress into the regular "Flows" and explore new combinations and more advanced variations. Beginner flows are a great place to start. Then, you may progress to more advanced options (coming soon).

New classes will be added monthly.

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Strength & Flow
  • Flow Basics #1 [20 Minutes]

    During this instructional class, you will learn how to do the Static Beast and Static Crab, as well the additional of 'limb lifts' in each position.

    Class starts with a few minutes of stretching.

  • Flow Basics #2 [20-25 Minutes]

    During this instructional class, you will learn how to transition from Beast to Crab and Crab to Beast using the "Underswitch". Then, explore the Crab Reach and end with a very basic flow (combination) of these movements.

    Class starts with a few minutes of stretching and a quick review of contra...

  • Flow Basics #3 [15 Minutes]

    During this instructional class, you will learn how to do the Unload and the Wave Unload, both starting from the Loaded Beast position. Spend a few minutes exploring both, although you are encourage to spend extra time after the class is over.

    Class starts with a few minutes of stretching focuse...

  • Flow Basics #4 [15-20 Minutes]

    During this instructional class, you will learn how to do the Side Kick Through. Follow along with some call-outs, then spend some extra time after the class practicing on your own as desired.

    Class starts with a few minutes of stretching and a quick review of contralateral limb lifts in the Cra...

  • Flow Basics #5 [15 Minutes]

    During this instructional class, you will learn how to move into the Scorpion Reach, as well as the Front Step. Spend a few minutes following along to call outs, and then feel free to practice on your own after the class ends.

    Class starts with a few minutes of stretching and a quick review of c...

  • Flow Basics #6 [15 Minutes]

    During this instructional class, you will learn two new underswitch variations, the "Jumping Underswitch" and the "Underswitch Tap". Follow along to some call outs, then feel free to practice outside of class time on your own.

    Class starts with a few minutes of stretching and a quick review of t...

  • Flow Basics #7 [15 Minutes]

    During this instructional class, you will learn how to do the Full Scorpion and the Scorpion Switch. Make sure you have done previous lessons including the Underswitches and Scorpion Reach as those are the foundation of these new movements.

    Spend a few minutes exploring both, although you are en...

  • Flow Basics #8 [15 Minutes]

    During this instructional class, you will learn how to do the Front Step Through and the Front Kick Through. Make sure you have done previous lessons including the Front Step since this lesson will build from there.

    Spend a few minutes exploring both here in class, although you are encouraged to...

  • Strength Session #1 [30 Minutes]

    After 5 minutes of stretching (prep), you will spend 5 minutes exploring the Frogger, a locomotion exercise.

    Push:
    Move for 10 minutes with a focus on quality, cycling through:
    - 10 Plank side shifts
    - 5 Air squats with 5s pause at bottom
    - 5 Push ups with 5s pause at bottom

    Movement demonstra...

  • Strength Session #2 [25-30 Minutes]

    After 5 minutes of prep (stretching), you will spend 5 minutes practicing the rear elevated split squat.

    For push, you will complete ~5 rounds for quality of:
    - 5 Strict burpees
    - 30s Hollow hold
    - 5 Strict burpees
    - 30s Superman hold

    For full movement demos and for scaling options, please ref...

  • Strength Session #3 [30 Minutes]

    After 5 minutes of prep (stretching), you will spend 5 minutes practicing the foundational Bear, a locomotion exercise.

    For push, you will complete 10 minutes for quality of:
    - 25ft Sumo Frogger
    - 10 Reverse Lunges
    - 25ft Sumo Frogger
    - 10 Tuck Ups / Lemon Squeezes

    For full movement demos and f...

  • Strength Session #4 [40 Minutes]

    After 5 minutes of stretching (prep), you will spend 5 minutes exploring forward roll (or other scaled rocking) variations.

    Push:
    You will follow an EMOM format, alternating movements. Focus on quality movement during this time, not speed or intensity.

    Min 1: 45s Rear support hold
    Min 2: 45s P...

  • Strength Session #5 [30 Minutes]

    After 5 minutes of stretching (prep), you will spend 5 minutes exploring crab, with two variations provided.

    Push:
    You will work for 10 minutes, moving through the following movements with a focus on quality, not quantity or speed. Note: If you feel like you want a longer session, feel free to d...

  • Strength Session #6 [25 Minutes]

    After 5 minutes of stretching (prep), you will spend 5 minutes exploring the pike push up (inverted press).

    Push:
    Today's push format is a little bit different! You're going to go through this core/compression sequence for 10 rounds, for quality:
    - Inch worm out to extended plank hold
    - 5s Exten...

  • Strength Session #7 [35 Minutes]

    After 5 minutes of stretching (prep), you will spend 5 minutes exploring the shrimp squat, a single leg squat variation.

    Push:
    You will follow an EMOM format, alternating movements for 4 rounds (or as many rounds as desired). Focus on quality movement during this time, not speed or intensity.

    M...

  • Beginner Flow #1

    Make sure you have done the "Flow Basics" classes that teach this movements as they go into more details and breakdown.

    Full flow call out:
    - Set crab
    - (R) arm crab reach
    - Return to crab
    - (L) leg underswitch, into
    - (R) leg side kick through
    - Underswitch
    - (L) leg side kick through
    - Undersw...

  • Beginner Flow #2

    Make sure you have done the "Flow Basics" classes that teach this movements as they go into more details and breakdown.

    Full flow call out:
    - Set loaded beast
    - (R) leg front step
    - Pop back (to loaded beast)
    - (R) leg scorpion reach
    - Return to loaded beast
    - Wave unloaded
    - Return to loaded be...

  • Beginner Flow #3

    Make sure you have done the "Flow Basics" classes that teach this movements as they go into more details and breakdown.

    Full flow call out:
    - Set crab
    - (L) leg jumping underswitch
    - (R) leg underswitch into loaded beast
    - (L) leg beast reach
    - Return to loaded beast
    - Unload
    - Return to loaded ...

  • Beginner/Intermediate Flow #4

    Make sure you have done the "Flow Basics" classes that teach this movements as they go into more details and breakdown.

    Full flow call out:
    - Set deep ape with reach
    - Open
    - Return to deep ape and pop by to loaded beast
    - (R) leg front step through
    - Pop back
    - (L) leg beast reach
    - Return to ...