For today’s Flow Challenge, I’m sharing a video from another YouTube community that has a very similar mindset to ours. Same ideas: • Movement over aesthetics • Control over speed • Exploration over perfection This flow leans more toward mobility and awareness, not flashy skills. It’s about moving well, feeling your joints open up, and staying relaxed while transitioning between positions. How to Use Today’s Flow • Follow along as-is if you want • Slow it down if needed • Repeat sections instead of the full flow • Or borrow 1–2 movements and make it your own There’s no “right” version. If it helps you move better, it counts. Why I’m Sharing Other Creators I didn’t invent animal movement or flow. The goal here is to learn from good sources, expose you to different styles, and show that this way of training is bigger than just one program or coach. Good movement principles show up everywhere. Your Turn Try the flow, then share: • What felt good • What felt awkward • What you’d keep or remove next time Short clips, notes, or reflections all count. Consistency > complexity.

Today I wanted to share a really cool bodyweight flow that’s a little more advanced than the others we’ve been posting. This is not meant to be something everyone has to do right now. This is meant to show you what these movements can eventually build toward 👇 Better coordination Smoother transitions More body control Freedom of movement And honestly… just looking and feeling awesome moving your body Remember, every advanced flow is just built from simple movements done well and repeated over time. If you’re still working on the basics, you are exactly where you should be. Use this one as inspiration, something to try pieces of, or just to see what is possible.

For February, we’re focusing on Animal Movements and Flow. The goal is simple: Move every day and feel better in your body. Animal movements help build: • Mobility • Body control • Coordination • Joint health • Mind–body connection Strength builds capacity. Flow builds control. 📅 Week 1 Goal ⏱️ Minimum: 5 Minutes a Day • Do at least 5 minutes daily • You can do more if you’re feeling good • Keep it simple this week 🔄 Miss a Day? Just Add It. No stress. No restarting. Examples: • Miss 1 day → Next session is 10 minutes • Miss 2 days → Next session is 15 minutes Consistency matters more than perfection. 🎥 Daily Flow Inspiration I’ll post a short animal movement or flow video every day as it's own post. Use it to: • Follow along • Get ideas • Explore movement • Discover new creators You don’t need to copy it perfectly. 🎯 Week 1 Focus • Simple movements • Slow and controlled • Explore how your body feels Awkward is normal. That’s learning. Let’s move.

Yesterday’s flow was longer and gave you a LOT of options. So today we’re dialing it back 👇 I added two small beginner variations to make it more accessible and easier to repeat. Beginner does not mean ineffective. It just means: • Less complexity • Less coordination demand • More focus on control And honestly… repeating simple movements is often where the biggest improvements happen. If yesterday felt overwhelming, this is your reset day. Keep it simple. Move well. Build awareness.

Today’s Animal Flow is a longer one… but it’s connected to an awesome playlist with multiple flows I really like. These ones focus less on skills and more on mobility, helping you move smoother, loosen tight areas, and build control through full ranges of motion. Remember… You can do the full flow, break it into smaller parts, or just explore the movements. There are no wrong answers. 🎯 Goal: Minimum 5 minutes of flow today (more if you’re feeling it)