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Animal Flow

fitness · medium · 20-30 minutes, 2-3x/week

What is Animal Flow?

A ground-based bodyweight movement system created by Mike Fitch that blends elements of gymnastics, martial arts, yoga, and breakdancing. Builds functional strength, mobility, coordination, and body awareness through fluid animal-inspired movement patterns.

Is there evidence for it?

EVIDENCEmoderate

How do you do Animal Flow?

  1. 1.Begin with wrist mobilizations (2-3 min): circles, waves, and stretches to prepare your wrists for ground-based loading.
  2. 2.Practice the 6 foundational 'Beast' and 'Crab' positions. Hold each static position for 20-30 seconds, focusing on proper alignment and core engagement.
  3. 3.Learn basic traveling forms: Beast Walk, Crab Walk, Ape Walk, and Scorpion Reach. Practice each for 30-second intervals across 10-15 feet of space.
  4. 4.Add switches and transitions: Underswitch, Side Kickthrough, and Scorpion Reach. Link 3-4 moves into a short flow sequence of 30-60 seconds.
  5. 5.Build up to 20-30 minute flow sessions 2-3 times per week. Progress by learning advanced moves (Front Kickthrough, Full Scorpion) and creating longer continuous flows.

How long does it take?

20-30 minutes, 2-3x/week.

Is it hard to start?

medium.

Source: Animal Flow Official - Science of Animal Flow; GoodRx; Men's Journal; Tom's Guide
animal-flow · bodyweight · mobility · coordination · ground-work · functional-fitness · movement-practice
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This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.