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Animal flow training pdf

as featured on Testimonials All good! Freyja my instructor is real cool. I hope to work with her again. As a teacher I definitely rate her as top notch. I feel blessed. Lee Turner Toronto Animal Flow has stood the test of time simply because it WORKS! Information is on point and can be proven. Very
practical and will test your knowledge of what fitness is. Highly encourage the workshop for all interest and or involved in fitness. Anthony Post Los Angeles, CA THIS WAS AN AWESOME EXPERIENCE. Andre Blake Ontario I would highly recommend this course to anyone who is in the fitness industry
and looking to learn more about mobility! It was incredible. Maja Howard Hong Kong The quality of the workshop has clearly deepened my knowledge of the strength, movement and agility of the body. Jaya Khanchandani Mumbai You must complete the live 2-day Level 1 workshop. You would take the
same workshop whether you want to become a Certified Instructor or Specialist. You must have documentation of your status as a fitness professional. The specific type of credential varies depending on your specific field (personal trainer vs yoga instructor vs team coach, etc.) and the requirements of
any governing bodies from your country. Examples of approved credentials would include: • Having a degree in an exercise science, medical, physical education, or related field; • Having a certification from an accredited certification body such as NASM, NSCA, ACE, AFAA, ACSM, Fitness Australia,
REPs, Canfitpro, and many others. These are only a few examples – there are many more which we accept. • Having a certification an accredited yoga teacher training program; • Have a certification in another relevant field including dance, martial arts, sports coaching, or others. If your credentials aren’t
current or you aren’t sure if yours qualifies, contact us. While we aim to be flexible in recognizing that different fitness disciplines have different types of credentialing, we do require that you have some sort of other formal fitness training before you can become one of our Instructors. We are not a program
where you can become a certified instructor simply by completing the 2-day workshop. If you intend to utilize Animal Flow as part of a fitness education/training program, it should be a supplement to, and not a substitute for, your regular fitness education. You must complete a written exam, which is a 20-
question multiple choice test you’ll take online after the workshop. You must complete the live practical assessment. This is usually submitted on video 30-90 days after the workshop. This includes two parts: demonstrate that you can correctly perform the Level 1 moves; demonstrate that you can design
a 90 second flow and coach somebody else through it. If you cannot submit within 90 days, you can request an extension with your stated reason. In some cities we also offer Live Group Test outs. You will receive detailed feedback on your test submission, and can resubmit if you don’t pass the first time.
certified level 2 instructor You must have completed your Level 1 certification (Note that you may take the Level 2 workshop prior to completing your Level 1 test, but you must complete your Level 1 Certification before you can submit your Level 2 test.) You must complete the live 1-day (10 hours) Level 2
workshop. You must complete the live practical assessment. This is usually submitted on video 30-90 days after the workshop. This includes two parts: demonstrate that you can teach 3 of the Level 2 moves to someone else; demonstrate that you can design and perform a 3-minute flow incorporating
specific required elements. Certified Animal Flow Kids instructor This Certification is planned for release in late 2019, You must have completed your Level 1 certification. You must complete the on-line Animal Flow Kids course. You must pass the quizzes included in the on-line course. You must complete
the live practical assessment. This is usually submitted on video, at any time after completion of the online course. This includes demonstrating specific skills that are described within the course content. You must meet the requirements for working for kids if your country and/or field of work requires
specialized training or certifications for work with this population. The Pro: Verena Stefanie, a Tier 3 trainer at Equinox Kensington in LondonThe Workout: All too often, athletes exercise in one plane of motion. They run forward. They lift weights in front of them. It’s the reason trainers encourage everyone
to twist, rotate, and move side-to-side: In real life, bodies don’t just move forward, so it follows that they should not in fitness.Animal Flow—movement that focuses on strength, flexibility, and body control across different dimensions—infuses a much-needed, oft-forgotten element into fitness: body
awareness which, according to Grotto, connects mind to muscle.“Some people can’t consciously move certain body parts, such as scapulas [shoulder blades], or engage their glutes—that’s why most of us have pain,” she explains. “With body awareness, we are able to consciously control how our body
moves, avoiding injuries and pain.”Grotto’s workout, shot at Paddington Recreation Ground in London, features a mobility-enhancing warm-up that preps your joints as well as exercises that work every muscle to build strength, stability, mobility, and flexibility. You might not recognize some of the moves—
that’s on purpose. Many are merged and blended, not just to make the most of time but also to challenge and train your brain so that nothing becomes automatic, Grotto says.Closing with sprints offers a reinvigorating dose of adrenaline and endorphins. “Doing cardio at the end of a workout is getting the
best of it as your muscles are warm, blood is flowing, and you’ll burn more calories,” Grotto says.Directions: Complete the warm-up then each of the following exercises, one after the next. Do three sets of each move in the workout and end with five to eight 10-second sprints with 20 seconds rest between
each.Standing with feet together, reach for the ground and walk out into plank position. Bring left heel to the ground outside of left wrist so that hips open, stretching glutes and hamstrings. Turn torso and reach for the ceiling with left hand, looking up. Walk back with your hands, keeping legs as straight as
possible. Roll your spine up, leaving head as last to rise. Repeat on both sides 5 times.Step forward with left leg into a lunge position. Push hips forward and straighten arms up and slightly behind head. Open shoulders and chest. Repeat on both sides 5 times.Place a resistance band around ankles,
turning toes slightly in. Start walking sideways, keeping torso straight and knees soft, for 20 steps. Reverse direction. Repeat 3 times on each side.Clasp hands together just under chin. Step backwards and to the side in a lunge with right leg, keeping left heel to the ground. Step up and bring right knee to
chest, engaging core and squeezing left glute. Without touching the ground with right leg, lean forward. Place hands to the ground and jump back into plank position keeping right leg lifted. Jump forward with left leg, right knee to chest. Repeat. Do 10 reps on both sides.Begin in plank position with hands
on the ground. Keeping arms straight, protract and retract scapulae (shoulder blades). Do 8 reps.Start in plank position with hands on the ground. Put right elbow on the ground and then place left elbow on the ground, assuming plank position. Keep hips as steady as possible, engaging core and
squeezing glutes. Place right hand on the ground, then left, to push your body up. Repeat 4 times. Then jump forward with feet on side of hands in a low squat position and jump back again into plank position. Do this 4 times. All of this is one rep. Repeat 6 times.Begin facing up with hands and feet on the
ground, feet at shoulder width, fingers pointing behind you, hips off the ground, and right arm bent by your chest. Press hips up and extend right arm behind body, keeping it relaxed so it frames the head. Return to the start. From this position, lift left foot off ground, rotate leg underneath your body, then
get back on all fours. Keeping knees off the ground, sit back on heels, straightening arms in front of body. Initiate the scorpion reach by sitting back on your heels, straightening the arms. Bring left knee past right wrist, then kick the left leg up, dropping your head between your arms. Rotate hips outward
slightly and pivot on the right foot to flip your body over and return to start. Repeat with the opposite leg. Do 5 reps on each side.Start in a squat position. Jump onto a box or bench. Jump back into a static squat. Place hands on the ground. Jump back into a push-up position. Do a push-up. That's 1 rep.
Do 12 total.Start in a forearm plank position. Squeezing one glute at a time, lift left leg up keeping it straight and in line with spine. Hold it for 5 to 10 seconds and then swap to the other leg. Repeat 3 times. Start on all fours with knees off the ground. Lift left hand and right foot off the ground
simultaneously. Bring right leg to underneath body and kick to the left, pointing toes and leaving butt close to the ground, holding body up with right hand on ground and left heel. Bring left fist to chest. Open chest to the ceiling. Hold for a few seconds. Return to starting position then repeat on opposite
side. Do 8 reps on each side. You’ve probably seen it on YouTube or perhaps in the gym; people crawling around the ground in what appears to be travelling yoga poses mixed with Thai Chi. Enter: Animal Flow.An Animal Flow workout is centered around a body weight program focused largely around
ground-based work which aims to improve, mobility, stability, strength, and power. It challenges the body through multiple planes of movement and is a great compliment to barbell work and explosive power athletes (runners, jumpers, Oly lifters, martial arts, etc).More importantly, Animal Flow helps
improve connection within the body and neuromuscular control for everyone regardless of their physical pursuits in or out of the gym. Here are five Animal Flow workout moves to incorporate into your training.Related: 50 Fitness Myths That Can Seriously Damage Your Health.

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