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Animal Flow: The Ground-Based Workout That Requires Zero Equipment

Try incorporating these five primal flow movements into your training.

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Animal FlowPhoto Credit: Shutterstock

Do you even flow, bro?

You’ve probably seen it on YouTube or perhaps in the gym; people crawling around the ground in what appears to be travelling yoga poses mixed with Thai Chi. Enter: Animal Flow.

An Animal Flow workout is centered around a body weight program focused largely around ground-based work which aims to improve, mobility, stability, strength, and power. It challenges the body through multiple planes of movement and is a great compliment to barbell work and explosive power athletes (runners, jumpers, Oly lifters, martial arts, etc).

More importantly, Animal Flow helps improve connection within the body and neuromuscular control for everyone regardless of their physical pursuits in or out of the gym. Here are five Animal Flow workout moves to incorporate into your training.

Related: 50 Fitness Myths That Can Seriously Damage Your Health.

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Animal FlowPhoto Credit: Fit Squad

Animal Flow workout move 1: Static Beast

Begin on the ground in a table top position with knees under your belly button. Retract you’re your shoulder blades by corkscrewing your palms into the ground and create a neutral spine position through your back. While squeezing your glutes and bracing your core, lift your knees 1-inch over the ground. Try to hold this position for 10 to 30 seconds.

Once you feel comfortable in this position, you can further challenge your core and progress to Static Beast with Contralateral Limb Lifts by lifting your opposite hand with opposite foot (approximately 1-inch off the ground).

Tip: Use this movement to activate your core pre-workout.

Related: This Is The Best Workout For Your Age

Watch the move here:

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Animal FlowPhoto Credit: Fit Squad

Animal Flow workout move 2: Crab Reach

Sit facing up, arms externally rotated and set just behind you. Set your feet shoulder width apart to create a capital “M”.

Retract your shoulder blades by corkscrewing your palms into the ground. Maintain a neutral spine and gaze up.

Continue to brace your core as you lift your right hand to your chest in a guard position; drive through your heels, extending your hips up towards the ceiling. At the top of your extension, bring your right arm over your head pointing towards the ground while keeping your eyes on your left hand.

Initiate the return position by bringing your right hand back to your chest. Complete the movement by coming back to your capital “M”.

Tip: This is a great movement to open up your hips and as a prep for deadlift and/or hinge movements.

Related: Wave Goodbye to Soft Arms With This Arms Focused Workout

Watch the move here:

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Animal FlowPhoto Credit: Fit Squad

Animal Flow workout move 3: Beast Wave Unload

Begin on the ground in a table top position with knees under your belly button. Walk your hands forward to extend your arms while driving your hips back towards your heel, flaring knees to hover 1-inch over the ground into Animal Flow Loaded Beast position.

Begin by lifting your hips up towards the ceiling, then rolling vertebrae by vertebrae to create a hollow position (with chin tucked), pushing through your palms. Slowly lower your hips as you “wave” into an upward position.

Initiate the return by tucking your chin and pushing back into a hollow position and back to Animal Flow Loaded Beast.

Tip: This movement aims to create mobility through the spine and opens up the chest.

Related: This Bizarre Workout Promises to Burn Major Calories in Just 20 Minutes

Watch the move here:

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Animal FlowPhoto Credit: Fit Squad

Animal Flow workout move 4: Alternating AF Front Kick Throughs

In last month’s workout, we performed AF Front Steps. The AF Front Kick Through is a progression to this movement.

Begin on the ground in a table top position with knees under your belly button. Walk your hands forward to extend your arms while driving your hips back towards your heels, flaring knees to hover 1-inch over the ground into Animal Flow Loaded Beast position.

In an explosive manner, replace your right hand with your right foot by stepping forward with your right leg into a lunge position. Complete the movement by kicking your left leg forward, finishing with your palm at your chest in a guard position.

Return to Animal Flow Loaded Beast position by bringing your kicking leg back and right hand down.

Tip: This movement mimics the power and explosiveness of a box jumps (while saving your joints). Try alternating kicks for timed intervals and you will immediately feel your heart rate increase!

Watch the move here:

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Animal FlowPhoto Credit: Fit Squad

Animal Flow workout move 5: Lateral Travelling Ape

Begin in a deep squat position with hands up and eyes up facing forward. Place your left hand in front of your right foot, and right hand approximately 6-inches to the right of it.

Shift your weight into your hands (as if to stack your shoulders on top of your hands) and tuck your legs in as you travel laterally to the right. Place your left foot down behind your right hand and right foot beyond that. Continue to travel laterally, always returning to a deep squat position after each step.

Tip: Use this travelling form to open up your hips before squat movements.

Related: 8 Fitness Tips You Need to Know Before Joining Your Next Workout Program

Watch the move here: