Workout

Animal Flow

30 minutes, timed and counted for you

A coach-voice timer counts every rep and calls every rest.

Free · No signup to try

Ground Movement

Animal Flow — created by Mike Fitch and launched in 2012. A ground-based movement system inspired by animal locomotion and calisthenics.

intermediate~30 minYoga mat or padded surface

#mobility#animal flow#Mike Fitch#ground movement#flow#wrist strength#coordination

Workouts

WRIST WARM-UP

Wrist Circles + Loaded Stretch

circles, then press fingers back, both hands × 10

Beast Hold (table top, knees 1 inch off floor)

hold still — feel shoulders load

Crab Reach (each side)

crab position, reach one arm overhead × 5 each

ANIMAL FORMS

Beast Crawl (Forward + Backward)

5 steps forward / 5 back — knees hover

Crab Crawl (Side to Side)

5 steps right / 5 steps left — hips stay high

Ape (Walking Squat)

deep squat walk — 5 steps each direction

Scorpion Reach Right

plank, thread right leg under, reach right arm up × 5

Scorpion Reach Left

same left side

Underswitch

from beast, sweep leg under, arrive in crab × 5 each side

Side Kickthrough Right

from beast, kick right leg through to side × 5

Side Kickthrough Left

same left side

FLOWS

Flow 1: Beast → Underswitch → Crab (repeat)

5 cycles each direction — stay smooth

Flow 2: Ape → Scorpion → Side Kickthrough (repeat)

3 cycles each side — find the rhythm

Free Flow

your own sequence — no stopping, use all forms

COOL-DOWN

Child's Pose

wrists rest, breathe into back

Pigeon Pose (each side)

30 sec each — decompress hips after ground work

Seated Wrist Stretch

back of hands on floor, lean back gently