Bodyweight Only | 'Flow' Workout

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Maximise your strength, mobility, coordination, and stability (plus much more) by introducing skill-based crawling patterns & ground-based transitions into your training!

These movements are inspired by a combination of Martial Arts drills mixed in with mobility-focussed movement and locomotion, put together in a way that focuses on longevity (helping you to train smarter and for longer), and benefits anyone looking to improve their mobility or ground-based transitions!

Naturally, these movements are a great way to increase your mind-body connection and awareness, which is especially important for those training in Combat Sports, Mixed Martial Arts, Dancers, + many more!

SEQUENCE 1:
Twisting Overhead Bridge to Leg Thread
(6 Reps)

SEQUENCE 2:
Shinbox Switch to Lizard Push Up to Dancing Dog
(6 Reps)

SEQUENCE 3:
Dragon Lunge to Shin Slide to Inversion to Seated transition to Stand
(6 Reps)

(3 Sets, rest as needed in between sequences)

LEARN THE FUNDAMENTALS TO FLOW

For daily content, head over to our Phase SiX IG:

For more bodyweight/mobility/unconventional training methods (every other day), head to my IG:

Thanks for watching/reading! :)

Steph Rose

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Thank god this was a begginner workout !!! Im so tired of these people putting out insane worlouts, this is something simple and easy !!!

andywilson

Been doing these dynamic/animal flow/functional type movements most mornings for a couple of months now and my 62y old body is starting to take notice. Starting to feel (and look) more like I did in my 20 and 30s ;) These flows are great for the older person, no hard impacts, but build on flexibility, coordination, balance and strength. And, as other folks have mentioned, they're great fun and make you feel fantastic. You're an inspiration, Steph. Keep the videos coming

AndyWhiteBrighton

The queen of mobilty flow movement . I've been doing this for 2 months now and achieve amazing results . Tq so much for the videos .

Kemenyan

People underestimate these routines. She makes them look easy, but they are not. However they are fun!

jamesbrown

Love these flows. I’ve started incorporating them into my recovery sessions. I always feel great afterwards.

flabio

It's quite rare to come across a bodyweight athlete that makes me excited to try it out!

cultofhercules

I found this both inspiring and relaxing to watch. Thank you 😊🙏🏼

JDubeta

Great flow. Especially like the dancing dog flow.

joeyc

So cool!
I love how simple and straightforward your videos are👍
You move clearly and gracefully, so it's easy to catch on and copy, without losing the sense of play and exploration with spoonfed technical explanations☺ thanks

ellman

Boy, oh boy! That’s so nice, and challenging. Thank you!

richardmahoney

Another great and fun one. Dancing dog is fun.

rcg

Following all your videos with pleasure . Still waiting for a full body mobility please )

essam.salama

Your channel is great!! I've been looking for some flows to reduce the stiffness I accumulated after doing purely strength drills for 4 months. Your videos are really filling in this gap for me. Thank you!

jamesmunroe

I love your sequence of exercises because they are not about jumping and at the same time are a great stretching approach

ruthn

Beautiful flows. I always include something from your videos or programmes in my classes. Everyone loves trying new movements and they feel so much better after each session 🙂

alexiagarcia