Animal Flow is an innovative, gap bridging movement system built around fundamental bodyweight exercise, organized in a readymade package.
The movement system is comprised of a wide range of exercise progressions to get a beginner flowing in their first workout, leading up to advanced movement mastery.
Animal Flow exercises and workouts are designed to help people improve strength, flexibility, body control and coordination.
At the end of the day, Animal Flow is a playful expression of what your body can do.
The most impressive aspect of Animal Flow is how well the movements and transitions fit together to create an artistic, fluid practice.
For many reading this, starting up with Animal Flow may serve as a long overdue body reboot. The movements will ignite a re-discovery of what your body is capable of doing when it’s just you and some empty space on the floor.
The brilliance of Animal Flow is that it’s a melting pot of movement disciplines. Instead of being locked into one movement discipline, Animal Flow draws the best from several practices like yoga, martial arts, parkour, break dancing, and gymnastics to name a few.
Training concepts taught in Animal Flow have become increasingly important as we learn more about modern-day physical activity, expanding movement capacity and improving movement I.Q.
Natural ground-based movement is as functional as it gets. The shift away from sets, reps and weight lifted represents the evolved, expanded idea of what it means to be “fit”.
Traveling Forms make up 1 of 6 components in the Animal Flow training system.
What are Traveling Forms?
From the Animal Flow website:
“Traveling Forms are exercises that mimic the movements of animals. You’ll start with the “ABCs” – Ape, Beast, and Crab – to get you going on these full body conditioning moves. The traveling forms are essentially how we move like animals to improve the function of the human animal.”
Each of these moving forms has an emphasis on contralateral movement, which means the movement occurs across the body’s midline. For example, during Beast and Crab, the opposite hand and foot are going to move together. Contralateral movements are great for building body awareness and coordination.
Ape, Beast, and Crab are the “big three” Traveling Forms. These three exercises can be categorized as ground-based locomotion patterns. Locomotion, in laymen’s terms, means moving from one place to another. Walking, skipping, running, pushing a heavy sled, farmer walks are all variations of locomotion.
Traveling Forms are mainly performed in the quadrupedal position, with hands and feet interacting with the floor to create movement from one place to another.
Benefits of Animal Flow Traveling Forms?
Humans are bipedal creatures. We move most efficiently using our legs, placing one foot in front of the other to get where we need to go.
Practicing locomotion patterns with the body and head in unique positions other than upright walking position (head on shoulders, eyes forward, arms hanging at the sides, etc) challenges the body to re-orient itself to those uncommon positions.
Quadrupedal, animal-like movement patterns expand our movement capacities, making our body a more complete piece of machinery.
Sure, one could argue that life happens on two-feet and that’s partially true.
However, starting right now, pay close attention to how often you aren’t on two-feet. It’s a lot more frequent than you realize. Playing with your kids on the floor, reaching for an object under the couch or rolling out of bed are all simple examples of activities that happens in positions other than standing or walking.
One simple reason to supplement a training regimen with Animal Flow is to make life’s known and unknown tasks that much easier. A great goal of any fitness program should be to create a higher level of efficiency across a broader range of positions, whatever those positions may be.
Practicing quadrupedal locomotion patterns doesn’t mean you have to stop being a bipedal creature and begin moving on all fours at work or around the house. Maybe you will, but I highly doubt it.
Traveling Forms articulate joints that rarely see any range of motion most days. They also stimulate the provide a gentle loading for the upper extremities and demand the core musculature sort out new stimuli (cross-crawling)
Many people rehabilitating from nagging chronic dysfunction or acute trauma are often prescribed basic rolling and crawling patterns to re-establish movement integrity.
Other benefits of Animal Flow:
- Establish neuromuscular links throughout the kinetic exercise chain.
- Movements are multi-planar, preparing the body for different planes of motion.
- Up and down
- Side to Side
- Transverse (rotational)
- Flexibility through movement and the opening of fascial lines and slings.
- Full articulation of joints to reinforce mobility.
- Reconnecting the brain-body activity with contra-lateral movements.
- Exposure of asymmetries and energy leaks as you move closer to the ground (versus standing).
Here’s another great reason to implement Animal Flow style drills… They aren’t boring.
Does this look boring?
Yes, some might say it’s superficial to start a new exercise venture solely because it’s new and exciting, but we shouldn’t act like it’s a bad thing. If you’ve been going through the motions or near giving up on working out because you’re bored to tears, it’s absolutely worth exploring new training methods to re-ignite feelings of excitement.
Or, maybe your gut’s telling you there must be something other than counting sets, reps and chasing numbers in the gym. Trust your gut, it’s accurate. Traveling Forms satisfy the free movement craving quickly, which is often a much-needed breath of fresh air and departure from the traditional.
Let’s take look at each of the three basic forms taught in Animal Flow…
Of the three foundational Animal Flow Traveling Forms, it’s likely Ape will be the most challenge technique-wise. Timing, force absorption, core compression, and flexibility are all important to a smooth Ape.
Traveling Ape Variations:
– Forward Ape
– Reverse Ape
– Lateral Ape
Cross-crawling patterns have long been hailed as a re-calibration activity for rehabilitation specialists. But you don’t have to suffer an injury to reap the benefits of crawling. Beast, is an ideal crawling exercise for anyone and everyone. Beast is fantastic as a warm-up or as part of the workout. Traveling Forms like Beast are important for reinforcing and building reflexive strength along with connecting the left side of the brain with the right side.
Small space? No worries.
Beast is an adaptable exercise to fit the space you are training in. In my basement, I’ve got no more than 10 feet in any one direction. I make it work by perfectly by making more trips. Reverse Beast is a challenging variation because the eyes aren’t seeing where the feet are being placed, it’s all by feel.
For people that find themselves traveling a lot, stuck in hotel rooms, Beast is PERFECT. If you’ve got 8-10 feet of space, Beast is in your wheelhouse.
Beast can be modified to suit a wide variety of training stimuli and goals. Ramp up the tempo for cardio, slow it down for movement control and an emphasis on core and joint stability.
I suggest practicing Beast crawling slow and controlled establish a familiarization with technique. But once you’re acclimated to the demands of Beast, ramp up the intensity to initiate a more potent cardio conditioning effect.
Traveling Beast Variations:
– Forward Beast
– Reverse Beast
– Lateral Beast
The opposite of Beast is Crab, literally. Crab positions the front of the body toward the ceiling with arms supporting behind the back and inches in front of the glutes. Each hand placement is performed without sight and many will find out how good their shoulder extension is. Crawling in a modified supine position engages the backside muscles of the legs along with loading the shoulders in a unique extended position.
Crab is a unique exercise because of the way it engages the lats, traps and external shoulder rotators, opens up the anterior chain while simultaneously activating the posterior chain.
Of the three basic Traveling Forms, Crab is the most difficult to modify for higher intensity work. The mechanics of crawling fast in a modified supine position is not ideal. However, Crab serves a valuable purpose inside of Animal Flow, especially with flow workouts.
Traveling Crab variations:
– Forward Crab
– Reverse Crab
– Lateral Crab
Workout applications for Traveling Forms
Traveling Form exercises can be used as warm-up drills, recovery from the previous day’s training stress, included into a workout circuit or practiced inside of a flow for long durations. Because we are dealing with natural bodyweight movement you can practice these anytime. Warm or cold, go for it. Practice means progress and if you stick with it long enough, movement mastery.
Personally, I prefer to practice fewer skills in a “less but better” training format. Do fewer things but do them better. Early on, I practiced Ape, Beast, and Crab in isolation with extremely slow tempos to lock down motor control, a range of motion and timing.
Slowing down exercise tempo is a great way to reveal areas that need more attention, along with a simple assessment of ownership over the movement.
In isolation, I would work each basic form across 10-15 yards, mainly because that is the length of the space I had to work with. Many times I would slow the crawl to last 2-3 minutes across that distance. It’s brutally challenging and exhausting, yet great for building strength, stability, and endurance.
Traveling Forms can also be brilliant for improving cardio conditioning. Simply increase the tempo and intensity. Move faster.
Take that slow Beast crawl I referred to earlier and speed it up. Don’t lose control of your technique or core. Aim for soft hand and foot contacts.
Change of direction, body position, loading the upper extremities, tension, crawling, sprawling will jack up your heart rate as fast as any other form of cardio. All without any equipment.
Expand Movement with Animal Flow
Currently, Animal Flow is now in version 2.0. The videos have been reshot, edited with a streaming format available.
Animal Flow 2.0 includes 26 total exercises and 20 example flows.
The basic Traveling Forms we talked about in this article make up 3 out of those 26 exercises.
If you’ve been looking for the next realm of movement, Animal may be what you’ve been searching for. I’ll continue to post updates over the coming months.
I’ll continue to post updates over the coming months. Exercise progressions, flows and other details about how I supplement Animal Flow into my own training.