Animal Flow Course

Lesson 1 • Safety, Screening, and Contraindications

Identifies risk factors and pre-participation screening tools for ground-based training. Ensures learners can modify practice for diverse populations.

Lesson 2 • History and Philosophy of Animal Flow

Traces Animal Flow's development from primal movement traditions to its modern system. Provides context for why ground-based locomotion builds functional fitness.

Lesson 3 • Core Principles and Movement Values

Defines the six components of Animal Flow and their interdependence. Connects philosophical values to practical training outcomes.

Lesson 1 • Wrist Mobility and Conditioning

Introduces progressive wrist circles, extensions, and loaded stretches. Directly prepares joints for the compression demands of Animal Flow positions.

Lesson 2 • Shoulder Stability Fundamentals

Targets rotator cuff activation and scapular control in closed-chain positions. Establishes the shoulder foundation required for all travelling forms.

Lesson 3 • Hip Flexor and Groin Preparation

Addresses hip flexor length and adductor mobility needed for low-to-ground positions. Prepares the hips for the deep ranges used in Beast and Crab forms.

Lesson 1 • Beast Position Mastery

Teaches the neutral-spine, hovering quadruped position that underlies most Animal Flow patterns. Correct Beast alignment is the prerequisite for all travelling forms.

Lesson 2 • Scorpion and Side Kickthrough

Introduces rotational ground positions that challenge hip mobility and core control. These forms bridge static holds to dynamic travelling patterns.

Lesson 3 • Crab Position Mastery

Establishes the reverse-table position with hip elevation and shoulder stability. Crab is the foundation for posterior-chain travelling and transitions.

Lesson 1 • Crab Travelling Patterns

Develops posterior-chain locomotion in forward, backward, and lateral directions. Crab travelling builds hip extensor endurance and shoulder stability under load.

Lesson 2 • Ape Travelling Patterns

Introduces forward, lateral, and rotational Ape locomotion from the deep squat position. Ape travelling develops hip mobility and explosive lower-body power.

Lesson 3 • Beast Travelling Patterns

Teaches forward, lateral, and diagonal Beast crawling with contralateral limb coordination. Establishes the movement timing that underpins all Animal Flow locomotion.

Lesson 1 • Underswitch and Kickthrough

Teaches the rotational Underswitch and the extended Kickthrough transition. These movements develop hip mobility, core rotation, and ground-level agility.

Lesson 2 • Front Step and Side Step Switches

Introduces the foundational foot-placement switches that shift weight between Beast and Ape. These switches are the entry point for all rotational transitions.

Lesson 3 • Chasing the Rabbit and Tuck

Introduces the explosive Chasing the Rabbit transition and the Tuck position. These advanced switches build power, timing, and aerial body awareness.

Lesson 1 • Wave Unloading Mechanics

Introduces the spinal Wave Unloading sequence that decompresses the spine mid-flow. Connects breath and spinal articulation to recovery within a session.

Lesson 2 • Integrating Unloading into Sequences

Embeds wrist and wave unloading naturally within flowing sequences rather than as interruptions. Builds the habit of proactive joint care during continuous movement.

Lesson 3 • Flow Pacing and Energy Management

Develops strategies for managing intensity, rest, and effort across a full flow session. Teaches learners to read fatigue signals and adjust movement quality accordingly.

Lesson 1 • Cueing and Coaching Sequences

Develops verbal and visual cueing strategies for teaching Animal Flow sequences to others. Connects sequence design to effective real-time instruction.

Lesson 2 • Building Short Flow Combinations

Guides learners through constructing two- to four-movement combinations from learned forms. Short combinations are the building blocks of longer choreographed flows.

Lesson 3 • Programming for Goals and Populations

Adapts sequence design for mobility, strength, conditioning, or recovery goals. Addresses modifications for beginners, athletes, and special populations.

Lesson 4 • Principles of Sequence Design

Establishes rules for linking movements by direction, effort, and joint demand. Provides a framework for building sequences that are both safe and expressive.

Lesson 1 • Personal Style and Signature Flows

Encourages learners to develop individualised movement preferences and signature sequences. Marks the transition from technical competence to personal mastery.

Lesson 2 • Advanced Combination Sequences

Chains six or more movements into sustained flows with minimal interruption. Demands mastery of all prior positions, switches, and travelling forms.

Lesson 3 • Teaching Advanced Flows to Others

Prepares learners to break down and teach complex sequences to intermediate and advanced clients. Bridges personal mastery with professional instructional capability.

Lesson 4 • Music and Rhythm Integration

Aligns movement timing and transitions to musical tempo and phrasing. Enhances expressiveness and provides an external rhythm scaffold for flow.