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Learn this intermediate animal flow sequence that will build strength and mobility in your back, glutes, and hips.

Learn more about the official Animal Flow system at

Flow (10-30 min)


Push / Crawl Hinge Backbend Flip / Roll

Primal Movement

Back Body/Posterior Chain Full Body Upper Back/Thoracic Spine
Lower Back/Lumbar Spine

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Anterior Chain Flow

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