#animalflow
x5:
Negative pull-up x4 
Banded side lunge to knee drive x8/side
Hanging side crunch x4/side
Squat hold & heel raise (3s) @ 8kg X8
Push-up x4 
#animalflow: loaded beast 
front step front kick & 
x2/side
In addition to trying new exercises ( and ) today, I also did a special warm-up to improve feet and ankle mobility.
I definitely need to keep doing this regularly, since my feet aren't in good shape 
https://www.instagram.com/reel/C_dk_P3PGUv/?igsh=aXF2NXBldW9sa2gz
8 km (4 km with groceries)
Strength (x5): TRX pull-up x8 X mountain climbers x30/side Push-up x4 #animalflow 
swing practice x2/side TRX dips X8 Static lunge + heel raise @ 8kg x8/side
Avoiding high impact exercises at the moment because of knee pain. I hope I can go back to normal within a few days, otherwise I'm stuck with mountain climbers as high intensity exercise with no jumping 
.
I might try plank jacks too.
@WTL thanks! This flow was challenging because we were asked to have only 3 points touching the ground at all times.
This was last week flow.
Yes, I made a mistake before the side-kick through 
x5: #animalflow loaded beast, beast reach, loaded beast, beast, side kick through, under switch, 
, reach & repeat on the other side Hanging scapular contraction x8 Calf raise @ 8kg x8 Turkish get up @ 3kg x3/side Band hip abductor @ 9-15kg x8/side Band inverted leg extension @ 9-15kg x8
I went too light on the legs exercises, both for the KB and the elastic band. I'll keep that in mind for next time.
It's been a forced de-load week because I had frequent migraines and I decided to not work out much.
Today I'm feeling better and I went to my #animalflow class
12 km
Animal flow basics: loaded beast, beast, beast reach, side kick through, unload, under switch, & reach.
#Stickers #Basquiat #KeithHaring #AnimalFlow #VeganPower #PlantDaddy
x5: Band-assisted pull-up x7 Single leg lift over DB x8/side/leg Push-up x3 Static lunge w/ heel raise x8/leg @ 8kg Turkish get-up & down x3/side @ 3kg Crocodile roll x4/side
As soon as I mentioned 
roll my kids wanted to try it 
. By the end of lap 5 I got the hang of it.
Next time I'll do it properly at #animalflow 
Thanks to @ubo tips I got better at TGU too.
x5: Band-assisted pull-up x7 Band-assisted dip x12 Wall-sit calf raise x12 Banded donkey kick & fire hydrant x6/side Push-up X3 #animalflow : loaded beast, front step through, front kick through & back x3/side
It was my first time trying wall sit calf raises and I need some additional weight because they felt easy.
Still need to improve a lot in required mobility for animal flow 
12 km Animal flow with a subsequence similar to the one in the video (we did the scorpion before side kick through)
https://youtu.be/6xYRon7Ffpo?feature=shared
For the roll I took the easier variation consisting in keeping the legs on the floor. I'll have to practice this move!
@mlawton as you can see I am not doing them well either 
Still I improved since previous lessons. Last time I couldn't bring my leg from runner's lunge position to front and back again.
So practice is the key to everything
#workoutoftheday 12km bike ride 
#animalflow class
I'll post the video in the next days
Yesterday's flow. I'm the lousy one with the light pink top. The instructor is in front of me.
#animalflow
I could complete only 1 out of 3 lines of lateral ape. My quads started burning.
So tough!
@WTL @tinebeest @lrz it's not easy and it takes practice. It's a discipline that helps improving joints mobility. Being honest here, #animalflow classes are hard, but they make you feel better afterwards.
Video from yesterday's class. I'm the one with the yellow t-shirt.
Beginner animal flow: ape, ape reach, underswitch, crab, crab reach, underswitch (both sides).
One of the moves we worked on this evening is the ape reach
https://youtu.be/SXe_9ITj2Fg