Daily movement
Ape Kicks (Animal Flow)
A dynamic, ground-based movement from Animal Flow that enhances full-body coordination, mobility, and stability through controlled rotation and weight transfer.
A dynamic, ground-based movement from Animal Flow that enhances full-body coordination, mobility, and stability through controlled rotation and weight transfer.
Animal Flow · Developed by Mike Fitch as part of the Animal Flow system. · To improve dynamic stability, rotational mobility, and interlimb coordination, particularly beneficial for individuals seeking to enhance athletic performance and body control. · Perform 3-5 sets of 3-5 repetitions per side. Focus on controlled, fluid movement rather than speed. Rest for 60-90 seconds between sets.
Why it works
Ape Kicks engage multiple muscle groups across the kinetic chain, fostering communication between the upper and lower body. The rotational component challenges proprioception and vestibular systems, while the controlled weight transfer through the limbs builds strength and stability in supporting joints. This movement facilitates neural pathways for coordinated movement patterns and improves tissue resilience through dynamic loading.
How to practice
Starting Position: Begin in Ape position: hands on the ground, shoulder-width apart, fingers spread, core engaged. Hips are elevated, knees slightly bent, and feet wide, roughly outside shoulder-width.
Initiate Rotation: Shift weight primarily into your right hand and right foot. Simultaneously, begin to rotate your torso and hips to the left, lifting your left hand off the ground.
Kick Through: As you rotate, sweep your left leg underneath your body, extending it towards the right side. The foot remains active, ready to tap or lightly touch the ground.
Opposite Hand Tap: While the left leg sweeps, your left hand reaches towards the ground on the opposite side of your body, in the direction of your extended leg. This creates a contralateral reach.
Return to Ape: Reverse the motion, bringing your left hand and left foot back to the starting Ape position with control. Re-establish your base and alignment.
Repeat on Other Side: Shift weight to your left hand and left foot, rotate to the right, and sweep your right leg under as your right hand reaches across. Return to starting Ape.
Starting Position: Begin in Ape position: hands on the ground, shoulder-width apart, fingers spread, core engaged. Hips are elevated, knees slightly bent, and feet wide, roughly outside shoulder-width.
Initiate Rotation: Shift weight primarily into your right hand and right foot. Simultaneously, begin to rotate your torso and hips to the left, lifting your left hand off the ground.
Kick Through: As you rotate, sweep your left leg underneath your body, extending it towards the right side. The foot remains active, ready to tap or lightly touch the ground.
Opposite Hand Tap: While the left leg sweeps, your left hand reaches towards the ground on the opposite side of your body, in the direction of your extended leg. This creates a contralateral reach.
Return to Ape: Reverse the motion, bringing your left hand and left foot back to the starting Ape position with control. Re-establish your base and alignment.
Repeat on Other Side: Shift weight to your left hand and left foot, rotate to the right, and sweep your right leg under as your right hand reaches across. Return to starting Ape.