Get ready to do the Animal Flow Training Routine!

Whether you’re wanting to exercise for your own good, train with a professional or participate in group classes, Animal Flow has something for all tastes. Want to find out what’s involved?

What is Animal Flow?

Animal Flow is a programme of movements based and performed on the ground; it’s fun, challenging and effective.

The system is designed to improve strength, power, flexibility, mobility and coordination in sedentary and active people.

Animal Flow includes a variety of movements and combinations grouped into categories, the “Six Components”.

Each component is designed to achieve specific results.

These include:

What do you need to do Animal Flow?

Generally, you only need a few things for the effective and efficient practice of Animal Flow:

Benefits for your body

Animal Flow is a physical conditioning programme through the exclusive use of one’s body.

What does the science say about Animal Flow?

Study 1

To do so, 42 young and active subjects were organised into two groups (QMT and Control).

The QMT training consisted of an 8-week Animal Flow level I programme, during which there were 2 classes/week of 60′ duration, in addition to regular physical activity.

Study 2

In relation to this, 22 physically active sports science students were divided into two groups: a training group (TG) and a control group (CG). The TG group was subjected to a QDP (Quadrupedal) training regime 3 times/week where a variety of closed kinetic chain exercises based on Animal Flow were performed.

Study 3

To demonstrate this, 17 active women and 23 active men performed 3 exercises in order to determine the maximum voluntary contraction of them. The data showed that there was greater muscle activation in all the muscles evaluated in the stationary and travelling exercises compared with the static ones.

A training method to try at home

Quadruped motion training (QMT) is an emerging style of body weight training that is gaining popularity in the fitness industry.

The quadruped movement training incorporates postures and movements that mimic the sequence of neurodevelopmental and animal postures and movements (e.g. crawling, rolling, postural transitions, etc.)

Many elements of QMT are used in:

AF is a novel form of QMT that consists of dynamic quadruped movements that are practiced, sequenced with other movements and finally choreographed into a flow (a series of linked AF movements).

Animal Flow is the perfect training method to do at home as it combines joint mobility and muscle activation work, basic and advanced movement patterns, dynamic movements with high muscle demand, global stretching and movement flows.

The great COVID-19 pandemic has caused several situations of confinement or mobility limitations, and as a result, people have reduced their physical activity and active lifestyle.

Animal Flow positions

Animal Flow positions are based on different categories grouped into 6 training components.

The different types of work and exercise examples are presented below:

Wrist mobilisations

These are simple but effective movements used to prepare hands and wrists for the challenges of Animal Flow.

Healthy wrists are a basic determinant of success for both experienced and beginner athletes.

Joint mobility work will always be the first component to be developed during training.

Activations

These activations are a way of “waking up” the body getting it ready to move.

AF practice uses two activation positions, Beast and Crab, which are fundamental forms in the overall programme.

Form specific stretches (FSS)

FSS are global stretches that start at a base position of the animal and then move through various ranges of movement.

The aim of FSS is to promote a combination of flexibility and stability (i.e. mobility) throughout the body, developing “strength through movement”.

Traveling forms

Travelling forms are movements that are animal locomotion movement.

They represent the way we imitate animals to improve the function of the human animal. We group these forms in the ABC of animal movements: Ape, Beast and Crab, and their variations.

Forward Traveling Ape.

Switches and Transitions

The S & Ts constitute the grand part of the “Flow” in AF practice.

These are dynamic movements that can be linked to form infinite combinations, or they can be independent as a Skill or power exercise.

Flows

Flows are where all the components of AF come together. Flows can be done in many ways, but there are 3 main styles:

Front Kick Through.

Animal Flow Routine

Finally, all the information gathered, explained and presented above is captured in a practical and visual way in the form of a micro training cycle aimed at the general population, in order to improve physical condition through Animal Flow.

Bibliography

1. Fitch, M. (2019). What is Animal Flow?. Animal Flow. Recuperado de https://animalflow.com/what-is-animal-flow/
2. Entrenamiento Natural (2020). Animal Flow: Recupera tu naturaleza interior. Entrenamiento Natural. Recuperado de https://www.entrenamientonatural.com/animal-flow-3-2/
3. Buxton, J. D., Prins, P. J., Miller, M. G., Moreno, A., Welton, G. L., Atwell, A. D., … & Elsey, G. E. (2020). The Effects of a Novel Quadrupedal Movement Training Program on Functional Movement, Range of Motion, Muscular Strength, and Endurance. Journal of Strength and Conditioning Research.
4. Matthews, M. J., Yusuf, M., Doyle, C., & Thompson, C. (2016). Quadrupedal movement training improves markers of cognition and joint repositioning. Human Movement Science, 47, 70-80.
5. Pyka, D. T., Costa, P. B., Coburn, J. W., & Brown, L. E. (2017). Effects of Static, Stationary, and Traveling Trunk Exercises on Muscle Activation. International Journal of Kinesiology and Sports Science, 5(4), 26-32.

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