• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Kettlebell World

Kettlebell World

ANTIQUITY FITNESS SOLUTIONS

  • HOME
  • ABOUT
    • ABOUT ME
    • GALLERY
    • TESTIMONIALS
  • KETTLEBELL
    • KETTLEBELL TRAINING BENEFITS
    • KETTLEBELL HISTORY
    • KETTLEBELL WEIGHTS : SIZE / QUALITY
    • PREPARATION 1
    • PREPARATION 2
    • PREPARATION 3
    • KETTLEBELL ACTIVATION DRILLS
    • KETTLEBELL EXERCISES
  • PERSONAL TRAINING / SERVICES / PRICES
    • KETTLEBELL FITNESS
    • ANIMAL FLOW
    • BOXING TRAINING
  • CONTACT
You are here: Home / ANIMAL FLOW

ANIMAL FLOW

 

WHAT ARE ANIMAL FLOW BODY WEIGHT EXERCISES ?

Body weight exercises, in the form of the floor based training discipline of Animal Flow. Was devised by fitness innovator Mike Fitch in 2010.

It combines the primal movement patterns of the animal kingdom, with the agility and flexibility elements of gymnastics, hand balancing, yoga  capoeira and parkour.

 

  • WHY ANIMAL FLOW
  • WHAT ARE THE BENEFITS OF PERFORMING ANIMAL FLOW ?
  • ANIMAL FLOW COMPONENTS

 

WHY ANIMAL FLOW ?

Apart from being a great addition to the kettlebell workouts. Animal Flow exercise routines combine to form one of the most complete functional movement programmes around. Which can be customised and integrated to meet the needs of many other different areas of fitness.

Such as : weight and fat loss, shape and toning, fixing muscular dysfunctions and imbalances, rehabilitation issues, or sport specific improvements etc.

Therefore Animal Flow, in conjunction with kettlebells. Is the perfect vehicle in developing total fitness and achieving great results for everyone !

WHATS ARE THE BENEFITS OF PERFORMING  ANIMAL FLOW BODY WEIGHT EXERCISES ?

One of the major benefits of Animal Flow, is that it does not require expensive or gimmicky equipment. As it is totally body weight based.

Animal Flow educates you in understanding the importance of anatomical chains and weight distribution. Helping you to stabilize and utilize the whole body when executing the movement transitions.

Once you master the basics, Animal Flow builds into vast array of different combinations called Flows. Where individual exercises seamlessly interchange from one to the other.

Many of these movements require you to perform crawling patterns that involve Four Pillar Stances (simultaneous hands and feet contact with the floor).

These crawling patterns also act as excellent core exercises to improve posture, as they have to be perfromed with stability and precision.  Recruiting the inner unit or major core muscle groups that are instrumental in re-alligning the body as a whole.

Therefore, superior gains in :  mobility, flexibility, stability, power, endurance, motor skills and neuromuscular development. are achieved considerably.

Above all, Animal flow is a fitness workout program like know other. That is both fun and challenging, and can be performed  individually or as group workout routines.

With an Animal Flow workout, you are only limited by your imagination !!

 

ANIMAL FLOW COMPONENTS

All the movements in the Animal Flow Library, consist of  6 components, which play an integral part in developing different skills and strengths throughout the body weight workout.

They are :

  • WRIST MOBILIZATIONS
  • ACTIVATIONS
  • FORM SPECIFIC STRETCHES
  • TRAVELLING FORMS
  • SWITCHES AND TRANSITIONS
  • FLOWS

 

WRIST MOBILIZATIONS

Before performing any part of an Animal Flow exercise routine, it is a vital pre requisite that your wrists become acclimatised to the weight bearing stresses put upon them throughout the workout.

Wrist mobilizations are simple joint warm ups for the hands that encourage the production of Synovial Fluid to the wrists, to help eliminate strains.

 

  1. CLASPED HAND ROTATIONS
  2. SNAKE ROLLS
  3. LATERAL WRIST STRETCHES
  4. BACK TO BACK WRIST STRETCHES

 

CLASPED HAND ROTATIONS

SNAKE WRIST ROLLS

LATERAL WRIST STRETCHES

BACK TO BACK WRIST STRETCHES

 

ACTIVATIONS

 Activation exercises have 4 basic functions :

  • They act as a starting position before performing a flow
  • As an initial assessment to determine the body’s ability to stabilize. (especially the shoulder spine and hip)
  • They can be used to correct postural inefficiencies or inbalancies.
  • As a brief interlude during basic or complex Flows, or incorporated as a strength element.

 

  1. STATIC BEAST
  2. STATIC CRAB

 

STATIC BEAST

 

STATIC CRAB

 

FORM SPECIFIC STRETCHES

These specific body weight stretching exercises should always be performed slowly and under control, when the movements involve various ranges of motion. They are designed to allow the body to develop total mobility and stability through stretching.

  1. APE REACH
  2. LOADED BEAST – UNLOAD
  3. LOADED BEAST – WAVE UNLOAD
  4. CRAB REACH
  5. SCORPION REACH

 

APE REACH

 

LOADED BEAST – UNLOAD

 

LOADED BEAST – WAVE UNLOAD

CRAB REACH

 

SCORPION REACH

 

TRAVELLING FORMS

The Travelling Forms included in the Animal flow body weight Programme, are designed to syncronise different areas of the body to work in unison. They essentially act as communication tool for the upper and lower body (eg: shoulder and hip coordination).

They are a vital ingredient in the prevention of  muscular inbalances, and in the improvement of general functional movement.

 

      1. APE        FORWARD / LATERAL LOW & HIGH
      2. BEAST   FORWARD &  BACKWARD
      3. CRAB     FORWARD & BACKWARD

 

APE :  FORWARD / LATERAL / LOW & HIGH

 

BEAST :  FORWARD & BACKWARD

 

CRAB :  FORWARD & BACKWARD

 

 

SWITCHES AND TRANSITIONS

These body weight exercises add a dynamic element to the flow movements, and are a used when transferring from one move to the other. They include rotations and kick throughs, and challenge you to sustain balance through sudden weight distribution.

Switches and transitions play a pivitol role in the whole Animal flow programme.

 

      1. UNDERSWITCHES
      2. SIDE KICKTHROUGHS
      3. FRONT KICKTHROUGHS
      4. SCORPIONS   

 

UNDER SWITCHES

SIDE KICK THROUGHS

 

FRONT KICK THROUGHS

 

FULL SCORPION

 

FLOWS

Flows are of all the body weight skills above, combined into one fluid routine.

 

 

 

 

 

 

Primary Sidebar

WHERE TO FIND US

KettlebellWorld is located at :

'The Farm' Outdoor Gym,
Gate 'B' Woodcock Hill Farm,
Barnet Lane,
Elstree,
WD6 3QU.

MOB :
07768 892817

EMAIL:
kettlebellworld.co.uk@gmail.com

Follow Us!

Follow Us on FacebookFollow Us on Google+Follow Us on Twitter

Copyright © 2019 · Kettlebell World · Privacy · Sitemap

  • Facebook
  • Google+
  • Instagram
  • Pinterest
  • Twitter

Copyright © 2019 Kettlebellworld. All rights reserved.

Terms and Conditions - Privacy Policy