Animal Flow 1, 2 and 3 with Natasha

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  • Animal Flow 1, 2 and 3 with Natasha

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Animal Flow

3 Classes

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If the idea of picking yourself up off the ground, rolling out of bed, or just getting out of a chair makes you think “Oh no, this isn’t going to be pretty” — then this is the class for you.

We’re living in a movement deficit right now, which means that our bodies aren’t experiencing enough stimuli to stretch, bend, roll, or just move from position to position comfortably. Chances are that you’re reading this while sitting down, hunched over a screen, and your body isn’t using much muscle or breathing very hard to get its work done.

You could try to hold yourself in “good posture” while typing, but “good posture” doesn’t save you in uncontrolled circumstances— what happens when you trip over your child or pet, who just wants to cuddle? Well, now that you’re on the floor, they certainly get their wish. But getting back to your feet is going to be another story.

It comes down to a very learnable thing: the ability to support your own bodyweight in precarious situations. We don’t always bend down and pick up something in a perfect squat, right? What we need is the strength, stamina, and coordination to achieve autonomous control over individual limbs, joints, and our overall bodies.

Enter Animal Flow: the bodyweight, zero-equipment workout that eliminates fear and discomfort around life’s wildness. Derived from yoga, martial arts, and dance, you can set your intensity with each low-impact level, from Beginner to Advanced. Each level contains poses and movements to:

  • Strengthen your ability to resist stress by increasing your stamina under tension.
  • Center yourself by building core-to-hand and core-to-foot dexterity.
  • Release you from inner judgement or expectations by giving you the chance to play, mess up, and expand your limits on your own time.

    Ready to unleash the Beauty of the Beast?
 

Animal Flow 1, 2 and 3 with Natasha

Warmup: Cat-Cow (5-10 min)Beast: Intro (2-5 min)Interval 1: Beast Hold/Beast Reach (5-7 min)Interval 2: Beast Wave/Beast Extension (5-7 min)Crab: Intro (2-5 min)Interval 1: Crab Hold/Crab Reach (5-7 min)Interval 2: Crab Twist/Crab Kickthrough (5-7 min)Ape: Intro (2-5 min)Interval 1: Ape Hold/Ape Reach (5-7 min)Interval 2: Ape Pop/Ape Twist (5-7 min)Cooldown: Hip Flexor Magic (5-10 min)

Text lesson

Premium Course

Warmup: Cat-Cow (5-10 min)Traveling Beast: Intro (2-5 min)Interval 1: Sagittal Beast/Lateral Beast (5-7 min)Underswitch (Beast to Crab): Intro (2-5 min)Interval 1: Underswitch Right/Underswitch Left (5-7 min)Traveling Crab: Intro (2-5 min)Interval 1: Sagittal Crab/Lateral Crab (5-7 min)Foldback (Beast to Ape, Crab to Ape): Intro (5-7 min)Interval 1: Beast Fold/Crab Fold (5-7 min)Traveling Ape: Intro (2-5 min)Interval 1: Sagittal Ape/Lateral Ape (5-7 min)Cooldown: Hip Flexor Magic (5-10 min)

Text lesson

Premium Course

Warmup: Cat-Cow (5-10 min)Class Intro: Reviewing Beast, Crab, Ape, and Transitions (10-15 min)Interval 1: Beast Hold / Underswitch R / Crab Hold / Underswitch L (5-7 min)Interval 2: Beast Reach / Underswitch R / Crab Reach / Underswitch L (5-7 min)Interval 3: Sagittal Crab / Underswitch R / Sagittal Beast / Underswitch L (5-7 min)Interval 4: Lateral Crab / Underswitch R / Lateral Beast / Underswitch L (5-7 min)Interval 5: Ape Hold / Beast Fold / Beast Extension (5-7 min)Interval 6: Ape Reach / Crab Fold / Crab KickInterval 7: Sagittal Ape/Beast Fold/Beast Extension (5-7 min)Interval 8: Lateral Ape/Crab Fold/Crab Twist (5-7 min)Cooldown: Hip Flexor Magic (5-10 min)

Text lesson

About the instructor

Natasha Nesic

With a strong background in dance, calisthenics, and martial arts, Natasha Nesic brings her passions to her work as a National Academy of Sports Medicine Certified Personal Trainer and Nutrition Coach. Based in NYC and remote, she encourages people to be their own change through small challenges, no deadlines, and all building towards the new life that they’re looking for. 

Animal Flow Links

https://animalflow.com/
https://www.globalbodyweighttraining.com/

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