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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. Whether you want to workout on your own, train with a professional, or take part in group classes, Animal Flow has something for every body!


Animal Flow includes a range of movements and combinations that are grouped into categories we call the “Six Components.” Each Component is designed to elicit specific results. The Six Components can be mixed and matched in many ways, allowing you to incorporate one, some, or all of them in your workouts.

These include:


Wrist mobilizations are simple, yet effective movements used to prepare the hands and wrists for the challenges of Animal Flow. Healthy wrists are so important to the success of both novice and experienced flow-ists, that it’s the first of six components that make up the AF system.


Our activations are a way of “waking up” the body and encouraging it to communicate with itself. We also see the activations as a way to bring conscious awareness to your body and its interaction with the ground. The AF practice uses two activation positions, Beast and Crab, which are foundational forms in the overall program.


The goal of the FSSs is to encourage a combination of flexibility and stability (i.e. mobility) throughout the entire body, building “strength through motion.” Each FSS begins in one of our animal base positions and moves through various end ranges of motion. These movements may be used as conditioning tools or integrated into Flows.


Traveling forms are our animal locomotive movements. They represent the way we mimic animals to improve the function of the “human animal.” The basic traveling forms are known as the ABCs of animal movements: Ape, Beast, and Crab, along with their variations.


The S&Ts make up the bulk of the “flow” in the AF practice. These are dynamic movements that can be linked together to form endless combinations or can stand alone as a powerful exercise or drill. The four base S&T categories are Underswitch, Side Kickthrough, Scorpion and Front Kickthrough.


Flows are predesigned sequences where movements are linked together to create a continuous series of motion. Learning a Flow for the first time can be a workout in itself, as we recommend practicing each movement before putting them together into the Flow. Once you’ve learned a Flow, you can decide how you would like to use it as your complete workout or integrate it into your regular workout style. How you make the most of your Flow practice is truly up to you.

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