Animales flow Flashcards
is a ground-based, bodyweight movement that combines elements of yoga, gymnastics, and animal-inspired movements to create a dynamic, bodyweight workout. This
fitness practice is designed to improve mobility, strength, and overall wellness through
actions that mimic the movements of animals. You create resistance by pulling or pushing
your body around a fixed surface without using weights.
Animal Flow workout
Four categories of on-ground movement patterns:
- Crawling patterns
- Force absorption
- Contact and bracing
- Rolling and momentum
involves traversing across the ground using animal-like movement patterns. Animal locomotion can be categorized by the number of contact points with the ground. For
example, a bear crawl is quadrupedal, involving four-points of contact: two hands, two feet.
By removing points of contact, we increase the challenge predominantly in the form of
resisting rotational forces or increasing the load through the remaining limbs.
Crawling patterns
Think of any contact or court sport, and you can inevitably recall a time when an
athlete has been hit or fallen to the ground. In our sport, football, this is often accompanied
by a number of rolls, screams and a miraculous recovery. However innocuous a fall or a hit
may seem, reacting efficiently is a skill that can provide a competitive advantage.
Force absorption
Not every sport involves physical contact. However, every young child will learn to
experience a collision or physical contact from a competitive game or movement, whether
in an organized sport or random play in the school grounds.
Contact and bracing
Rolling is usually associated with gymnastics and may potentially be seen as lacking
relevance in other sports. However, rolling requires a huge amount of coordination and
provides a significant challenge to proprioception as we invert our center of mass and quickly reverse.
Rolling and momentum
Benefits of the Animal Flow workout
- Improves mobility and flexibility
- Enhances strength and muscle tone
- Increases body awareness
- Increases cardiovascular endurance
- Enhances neuromuscular coordination
- Reduces the risk of falls and injuries
- Reduces stress
- Helps in weight management
Crawling patterns
- Bear crawl forward and lateral
- Crab walk
- Underhand lateral Crawl
- Wheelbarrow walks
Force absorption
- Safety vault
- Squat high plank
- Frog Stand
- Stand press up
- Monkey vault
Contact and bracing
- Partner prayer push
- Partner pick up
- Press up tag
- Side plank wrestle
Rolling and momentum
- Sit to stand
- Pencil Roll
- Teddy bear roll
