Daily movement
Underswitch
A foundational Animal Flow transition enhancing full-body coordination and rotational strength.
A foundational Animal Flow transition enhancing full-body coordination and rotational strength.
Animal Flow · Developed by Mike Fitch within the Animal Flow system. · To improve dynamic stability, rotational power, and coordination for athletic and daily life movements. · Perform 3-5 sets of 6-10 repetitions per side. Focus on controlled, fluid transitions rather than speed. Rest for 60-90 seconds between sets.
Why it works
The underswitch integrates reciprocal limb movement with core rotational engagement. This pattern stimulates the oblique sling systems, enhancing ipsilateral hip and contralateral shoulder dissociation. The neurological demand of coordinating limb placement under the torso, combined with sensory input from hand and foot contact, refines proprioception and motor control. The controlled rotation of the spine, supported by deep core engagement, promotes articular health and improves tissue elasticity in the fascial lines involved in rotational power.
How to practice
Starting Position (Beast Load): Begin on all fours, hands directly under shoulders, knees directly under hips, hovering an inch above the ground. Toes tucked.
Initiate Rotation: Shift weight slightly into one hand and the opposite foot. For example, shift weight to your left hand and right foot.
Thread Through: Lift your free hand (right hand) and free foot (left foot) simultaneously. Sweep your left leg underneath your body, extending it towards the side your right hand is planted. Your chest will rotate towards the ground, bringing your left hip towards the same side.
Finish Position (Crab/Static Position): As you thread through, plant your left foot flat on the ground and your right hand firmly, lifting your hips. Your gaze will follow your rotating body. Your right leg will be extended, hovering just above the ground if possible, or resting lightly.
Return to Beast Load: Reverse the movement, sweeping your left leg back through to the starting Beast Load position. Maintain control and fluidity.
Alternate Sides: Repeat the sequence on the opposite side.
Starting Position (Beast Load): Begin on all fours, hands directly under shoulders, knees directly under hips, hovering an inch above the ground. Toes tucked.
Initiate Rotation: Shift weight slightly into one hand and the opposite foot. For example, shift weight to your left hand and right foot.
Thread Through: Lift your free hand (right hand) and free foot (left foot) simultaneously. Sweep your left leg underneath your body, extending it towards the side your right hand is planted. Your chest will rotate towards the ground, bringing your left hip towards the same side.
Finish Position (Crab/Static Position): As you thread through, plant your left foot flat on the ground and your right hand firmly, lifting your hips. Your gaze will follow your rotating body. Your right leg will be extended, hovering just above the ground if possible, or resting lightly.
Return to Beast Load: Reverse the movement, sweeping your left leg back through to the starting Beast Load position. Maintain control and fluidity.
Alternate Sides: Repeat the sequence on the opposite side.