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The first Animal Flow form: APE. This is a fun and challenging movement that should be practiced by beginners and advanced movers alike. You'll develop great hip mobility, core stability, and pushing strength.

Learn more about the official Animal Flow system at

Tutorial (1-10 min)


Push / Crawl Rotation / Anti-Rotation Squat / Lunge

Primal Movement

Scapular Protractors
Full Body Hip Flexors

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Beast Bear Activations & Traveling

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