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Beginner Animal Flow Sequences

Animal Flow Intro


Animal Flow is ground based movement, made fun, challenging and effective. The system is designed to improve strength power, flexibility, mobility, and coordination for all levels of fitness enthusiasts. This unique system really challenges the body is a unique way as you are close to the ground and moving through all planes of motion.

Incorporating different movements outside of the standard gym exercises such as deadlifts, squats, and bench press is extremely beneficial. By doing so we can truly express a wide range of movement options and avoid overstressing the same lines of the body resulting in injury.


In contrast, we also need to identify the prerequisites for these moves in order to properly prepare for success. Try out this prerequisite warm up routine before getting into Animal Flow:


Animal Flow Prerequisites



We asked Orlany Perez how she integrates and programs Animal Flow into her training. Here’s what she had to say:

Animal Flow is a system that can be incorporated into your routine easily. This is specially recommended if you’ve been wanting to improve your movement quality, posture and fluidity.

As an experienced instructor I have put the Animal Flow system to the test in different variations. Here is my take on how you can start implementing these moves today if you wanted to.

1. As a stand alone workout.

If you are short on time, are traveling or have no equipment available this is a great way to get yourself some quality and effective training session that will optimize your body for the day ahead.

2. As a super set.

When I want to be efficient with my workouts I pair up a bodybuilding exercise together with an Animal Flow movement that matches the stimulus I’m trying to achieve from a particular muscle. You will need to know a bit more about programming to be able to take full advantage of this set up but if you are adventurous, you can definitely give this a try, and do it slow so you can focus on form.

3. As a warm up.

Movement prep is a staple in my training. You will not see me warming up in a cardio machine, ever! Animal Flow is spot on when it comes to activating your muscles before they get a good work session. Specially try the switches and transitions, form specific stretches and Traveling flows. This will spark up all of the sensory systems in your body.

What are the components of Animal Flow?

The Animal Flow system is broken down into 5 distinct categories.

1. Wrist Mobility Drills

These are movements that help strengthen the wrists and prepare you for moving on the ground. Since most people aren’t used to crawling on the ground and putting weight on their wrists, this helps a lot with preparing your body for the movements ahead.

2. Form-Specific Stretches

These are mobility drills that help you own the positions you’ll be using in the flows. They’re great for creating flexibility in tight areas, like the front of the body, and strengthening weak areas, which is typically the back of the body for most people.

3. Traveling Forms

This is where you’ll work on strength and stamina. They consist of the traveling Ape, Beast, and Crab, which make up the “ABCs” of Animal Flow.

4. Switches and Transitions

These are the movements that link one position to another to create a flow. Without the switches, you’d just end up with a bunch of isolated movement patterns. This is where Animal Flow really shines over other bodyweight training programs.

5. Flows

These are sequences that combine the Ape, Beast, and Crab with other movements, like the Scorpion and Side Kick Through. Many pre-built flows are shared on social networks today, but the goal is to eventually get creative and start making your own flows.



Animal Flow Base Positions

Beast Position



Crab Position







Ape Position



Now that you have learned the base positions and activations it is time to put it all together. The first video will go through how to perform an under switch going from beast to crab. The second video is a sidekick which can only be done from beast. Do not be afraid to get creative and let your body flow from position to position. Feel free to mimic Orlany’s flow and then put your very own unique one together!


 Animal Flow Sequence

Animal Flow Sequence with Sidekick







We hope you enjoyed this intro to Animal Flow! We would love to hear from you all with any feedback or questions you might have. If you would be interested in a program that includes Animal Flow you can check out our Individual Programming. Thanks for tuning in and enjoy the rest of your day!


  • Jerry Kontos

    I have seen Animal Flow before, Glad you reminded me about it.

    February 28, 2020

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