34 Animal Flow Core Exercises for Stability and Balance
Рет қаралды 36,993
Күн бұрынHey! Back with another library of animal flow core exercises! This video features 34 different bodyweight exercises that will build core stability and overall balance.
This stability work is a foundational piece to animal flow, bodyweight training, and any form of primal movement. Train this regularly and you will become a strong and skillful mover!
Enjoy the moves, let me know if you need any further instruction on any of the exercises in the video.
20 Animal Flow Exercises for Full Body Strength and Mobility - • 20 Animal Flow Exercis...
PROGRAMS
Smoov Follow Along Membership - www.somble.com/smoov
Primal Movement Program (Bodyweight Strength and Mobility and Coordination) - bit.ly/3wuPA4W
Get Back in Shape in 45 days (Strength, Cardio, Recovery) - bit.ly/4aEf8ut
FREE STUFF
Primal Foundations Program - bit.ly/4dMmjn5
Free Fitness Gameplan - bit.ly/3V2wZ9v
SOCIAL MEDIA
/ grantsthomas
/ smoovmoves
PRODUCTS
Smoov Hacky Sack - etsy.me/3QMnPeZ
Round Yoga Mat - bit.ly/3Pfpjg6
Here's a list of all 34 exercises:
00:00 Introduction
00:36 Wrist Mobility / Warmup Exercises
01:56 #1 6 Point Beast
02:23 #2 6 Point Beast Single Limb Lifts
02:49 #3 6 Point Beast Contralateral Limb Lifts
03:03 #4 6 Point Beast March
03:19 #5 4 Point Beast
03:34 #6 4 Point Beast Single Limb Lifts
03:49 #7 4 Point Beast Contralateral Limb Lifts
04:22 #8 4 Point Beast March
04:46 #9 Beast Limb Lift Circles
04:59 #10 Beast Shoulder Taps
05:19 #11 Beast Ankle Taps
05:35 #12 Knee Thru
05:49 #13 Hovering Knee Thru
05:59 #14 Beast Circles
06:10 #15 5 Point Crab
06:37 #16 5 Point Crab Single Limb Lifts
06:53 #17 5 Point Crab Contralateral Limb Lifts
07:03 #18 5 Point Crab March
07:16 #19 4 Point Crab
07:38 #20 4 Point Crab Single Limb Lifts
07:51 #21 4 Point Crab Contralateral Limb Lifts
08:01 #22 4 Point Crab March
08:11 #23 Crab Shoulder Taps
08:22 #24 Crab Ankle Taps
08:34 #25 Crab Circles
08:46 #26 Ape (Squat)
09:04 #27 Forward Fold to Ape
09:31 #28 Ape Rock
09:47 #29 Diagonal Ape Rock
10:01 #30 Single Arm Ape Rock
10:13 #31 Single Arm Ape Rock (Cross Body)
10:25 #32 Lateral Ape Rock
10:48 #33 Single Arm Lateral Rock
10:59 #34 Single Arm Lateral Ape Rock w/ Leg Lift
11:22 Sample Routine for Core Stability and Balance
12:15 Other Resources + Like and Subscribe!
@randolphpinkle4482 Жыл бұрын
This is something almost all animal flow programs are missing. Truly foundational.
@smoovmoves Жыл бұрын
Thanks for watching! I agree, it really helps dial in the details of the practice.
@danielastevens7823 11 ай бұрын
I’ve been following you for about almost two weeks, I was looking for animal flow videos and I came across a few and told myself, “I want to follow a female doing it because it’s a hard workout and requires a lot of strength and a guy teaching might get too beyond my reach”. Well I found you to be the best at teaching mobility workouts compared to all the others I watched on KZfaq! I’m sticking with you 😅, you are very detailed on your teaching, which is hard to do since it’s a flow workout but you break it down step by step really well, thank you for your videos :)
@yannickambomo7585 Жыл бұрын
Vraiment excellent ces petits exercices que je ne connaissais pas. Et c'est bien la première fois que je découvre certains d'entre eux. Merci beaucoup 🙏👌
@elenedube8928 Жыл бұрын
Wow this is fantastic, exactly what I need to get my strength back and get me back into shape. Thanks!
@chiara.75 Жыл бұрын
Thanks for this recap of fundamentals, your work is really appreciated 🙏🪷🌸
@smoovmoves Жыл бұрын
Always welcome
@jetokenbuynoworcrylater1232 Жыл бұрын
Thank you for these motivational exercises ❤
@trinalopez589 11 ай бұрын
So natural and validating. Thank you
@russdenshuick7622 3 ай бұрын
Thanks for the clear easy to follow instructions. Trying to get myself and my family active. This is great stuff. I already feel like I’m getting off the floor easier. Little wins👍
@sterlingweston5823 Жыл бұрын
These moves are getting me brickhouse stacked and im always impressed with how i can move around like a dog on my 4-6 limbs with my dog because of your animalistic movement work in my life
@paulzottola5534 3 ай бұрын
Awesome. Been looking for more ways to build mobility into my workouts. Thanks for posting. 👍
@pnp8849 Жыл бұрын
I like how you put them into real movement at the end. Thank you.
@smoovmoves Жыл бұрын
Appreciate that! Thanks for watching! I invite you to check out some of the follow along workouts on the channel to put this stuff into full movements!
@ArmenKassabian 7 ай бұрын
Love it thanks so much
@joannayeung3705 6 ай бұрын
Another great flow sequence. Thank you.😅
@B-raddDaily Жыл бұрын
Thank you for this video. Since I’m starting from the three basic positions this will definitely help me improve my skill level.
@smoovmoves Жыл бұрын
Glad it was helpful! The foundation stuff really helps! Let me know how it goes and hit me with any questions! Thanks
@move_with_vee Жыл бұрын
Love this!! Really good ways to establish a solid base before trying those other animal flow moves! Thank you!
@smoovmoves Жыл бұрын
Thank you for watching 😉
@auc125 Жыл бұрын
Bel video! Grazie mille! Ciao
@100LivresEn1Jour 10 ай бұрын
Omg great video.
@myjourney51 Жыл бұрын
Nice. There's quite a few that lead into the actual poses. I absolutely love the way each exercise (asana) is explained. Great work.
@smoovmoves 11 ай бұрын
Glad you liked it!
@RobertMattei 8 ай бұрын
Thanks! These videos are excellent. You do a great job presenting the info and I’m really enjoying playing with animal flow
@smoovmoves 8 ай бұрын
Glad you enjoy it! Thanks for the super!
@roybatty1475 8 ай бұрын
Excellent breakdown of movements Great stuff
@smoovmoves 8 ай бұрын
Glad you liked it!
@AbraFAM_de Жыл бұрын
Wow, these are great to build stability for the even more challenging moves. Very smooth! I started practising AM, but realised I have too little basic condition, so now I take long walks every day and use playground equipment to improve the condition of my heart first. Cant wait to restart practising with your moves! 😊❤
@KnowledgeNexus152 Жыл бұрын
best of luck.👍
@smoovmoves 11 ай бұрын
How is it going for you? Love your routine. Keep going!
@User_ML907 9 ай бұрын
Subscribed
@majupiju2347 10 ай бұрын
great library! Thx for sharing and puting together this super nice and beginner friendly videos! I have started last weekend and yesterday i had my second session. My body i hurting at places i never felt before ;D I mean the good sort of pain! The one you feel when you put in some work! Cheer!
@smoovmoves 10 ай бұрын
Thanks for sharing! Awesome work implementing this stuff. Glad you're feeling the work. Keep going and keep breathing into your frame, especially with these core exercises.
@leononymous2562 Жыл бұрын
Excellent! You just got a new follower :)
@smoovmoves Жыл бұрын
Welcome! Thanks for subscribing. What topics would you like to see covered on this channel?
@leononymous2562 Жыл бұрын
@@smoovmoves I am here for animal movement explanations and follow videos for beginners. An integration into daily life would also be interesting. But I will think about some specifics I could ask ;)
@tc-3 Жыл бұрын
Could not edit my previous comment, so I've deleted it, and decided to write a new one. Content has been awesome lately. Keep the videos coming, and keep up the great work!
@smoovmoves Жыл бұрын
Thank you!
@robertwhite2449 10 ай бұрын
Very well explained. Could you do a video with the intermediate to advanced animal flow moves such as the bear crawl, the scorpion sweep, and the crocodile roll?
@smoovmoves 10 ай бұрын
Thanks for watching! Yeah, Vol.3 of this series is going to feature all of the intermediate and advanced moves from the animal flow system. I anticipate I'll be posting that one in the next 2-3 weeks. Stay tuned and appreciate you letting me know what you want to see next!
@KnowledgeNexus152 Жыл бұрын
You have a really great physique, dude,I am also very passionate about fitness, which is why I have recently created my own KZfaq channel dedicated to fitness.
@smoovmoves Жыл бұрын
thanks! Best of luck with the channel!
@steveyoung9522 Жыл бұрын
Wow what a gold mine! Thanks Grant, I can’t wait to incorporate these fundamentals tomorrow morning!!! At PF gym you never have to wait in line for the floor, Smith machine and leg press well that’s a different story lol. Curious about your overall work out, weighted calisthenics, rings, planche, handstand, traditional weights, etc. what’s in your routine?
@smoovmoves Жыл бұрын
Yo Steve! appreciate the comment! How did the fundamental work go for you? And great question, definitely going to be making a video on this. The practice is always shifting but right now....basic calisthenics for strength, circuit training, walking and basketball for cardio with some sprints thrown in every once in awhile, mobility, breathing, and nervous system work for recovery....all that feeds into some skill work a couple times a week, so primal movement, rhythm and dance, and whatever else I'm working on getting better at. 2 days of strength, 2 days of cardio, 2 days of recovery with one day left for skill and recreation. This is the base program for whats been working for me lately. www.smoovmoves.com/smoov-45 hope this answers the question for now. More to come, thanks for the question!
@steveyoung9522 Жыл бұрын
@@smoovmoves mahalo Grant thanks for the awesome reply!!! So I’m actually using your June 10th video as my work out. It’s great, I can handle 3 rounds of the 3 exercises. The dragon squat is really opening my hip flexors as well as the dog to crab cross thru (which I also throw in). That’s what’s so great about animal flow, incredible time under tension, whole body, coordination, fun, etc. I throw in some 3X10 of leg press sled four plates and Australia rows. I read that tendon/ligament strength takes 6 months to develop. I will start incorporating planche, handstand, front lever, etc. and spend the rest of my life training lol your channel is super dope on par with the brothers TSS and Daniel FFAQ. I always love it when I get in on the ground floor of a channel (sry 3rd floor you’ve have some momentum lol) bro you’re going sky high!!! ANIMAL FLOW!!!
@fishinallyear1 Жыл бұрын
Thanks for the great content SMOOV! Been practicing this kind of movement for about a year now and keep running into forearm pain when crawling. Do you have any experience with this?
@smoovmoves Жыл бұрын
On the inside or outside of the forearm? And is it particularly closer to wrist or elbow?
@fishinallyear1 Жыл бұрын
On the outside, about 2/3 of the way from the wrist to the elbow. And it happens on both sides.
@smoovmoves Жыл бұрын
@@fishinallyear1 gotcha. I have not personally experienced this with ground movement but it does sound like "tennis" elbow. Some light self massage and specific forearm mobilizations should help. I've added this to the list of future videos to post so I'll come up with some stuff that I think would help your issue. Hope this helps for the time being.
@fishinallyear1 Жыл бұрын
Thanks man! Appreciate the response.
@BarBar_Binks 11 ай бұрын
how long should I be trying to hold these positions?
@Carlos-Mora 5 ай бұрын
What happened to the Vol 1 video?
@smoovmoves 5 ай бұрын
I had to take it down for legal reasons. Check out my most recent video “25 Primal Movements” it’s an updated, improved and expanded version of Vol. 1
@rexpax8029 Жыл бұрын
Just curious. What kind of shorts and joggers do you wear? I find it difficult to get into these moves in the gear and got and want to upgrade ....
@smoovmoves Жыл бұрын
Yeah, I’ve got a mix of joggers and shorts. Brands include Mack Weldon, paka, duer, outerknown but most recently I got three pairs of Bear Bottom shorts and a pair of joggers. I love em, they’re decently affordable and some of their products are predominantly cotton which is a preference for me.
@shalimar29 6 ай бұрын
Can you please unblock the primal moves for the beginners and intense?
@psychodanstudy Ай бұрын
Очень похоже на танец.
@michelejp69 Жыл бұрын
Do you lift weights? Or just practice animal movement?
@smoovmoves Жыл бұрын
I lift weights and do calisthenics 2x/week. Kettlebells, dumbbells and 100lb sandbag. Practice primal movement a couple times a week.
@professionalboycottservice7872 9 ай бұрын
Animal flow = yoga for bros
@russdenshuick7622 3 ай бұрын
Hells yes! I’ve said that to people at work 😂
@reneronhaar7155 7 ай бұрын
can't findthe20 animalmoves anymore😢
@smoovmoves 7 ай бұрын
I know I’m sorry! Had to take it down for legal reasons. Better stuff in the works! Just hate to leave you all hangin without those videos.
@srStinnky Жыл бұрын
should we do this daily?
@smoovmoves 11 ай бұрын
I'd shoot for 2-3X week to start and then scale up the frequency but honestly no harm in doing a couple of them daily. Just listen to the body and if you're sore / joints need a break then take a rest day
@srStinnky 11 ай бұрын
@@smoovmoves ride on. thank you
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