Introduction to Animal Flow®: The newest bodyweight movement system

Course Overview

Animal Flow® is a ground-based, bodyweight movement system designed to improve a range of skills including speed, power, endurance, flexibility, mobility, and stability — the idea being that you can tailor your routine to suit your goals. Animal Flow® is a low impact, total body exercise program that uses movement patterns which combines crawling, rolling, jumping, rotating and crouching to work various muscle groups and explore multiple planes of movement at the same time.

By reconnecting to your body through movement training, Animal Flow® will help you gain a better understanding of your body while enjoying increased mobility, flexibility, stability, power, endurance, skill and neuromuscular communication.

This new style of training/moving is based on and helps improve natural development of basic human functionality. It is basically playtime for adults!

Macquarie Community College operates from a range of venues across Northern and Western Sydney. We have campuses in Blacktown, Carlingford, Chatswood, Epping, Mt Druitt, Richmond, and Ryde. Enrol now!

Learn more about this course

What you will learn

Course outline

Each session you will:

  • Perform wrist mobilisations
  • Play some fun warm up activation and travelling games
  • Watch the flow to both sides
  • Learn 3-5 movements
  • Build the flow
  • Perform the flow to both sides

Course outcome

By the end of the course you will have an understanding of the six components on Animal Flow®:

  • Wrist mobilisation – simple moves to strengthen and improve wrist mobility, to prepare the wrists for the time we spend on our hands in this type of practice.
  • Activations – static holds used to activate our bodies via the ground contact with our hands and feet. Eg Static Beast, Static Crab.
  • Form specific stretches – starting in an animal form you will move through your full range of motion across various joints, to increase mobility and flexibility. E.g. Ape Reach, Beast Reach, Crab Reach and Scorpion Reach.
  • Travelling forms – learn the ABC's of Ape, Beast and Crab. Travelling forms are full body strength and conditioning moves that get you across the floor.
  • Switches and Transitions – the breakdancing feel! This is where we learn to transition from one move to the other creating that seamless flow feel.
  • Flow sequences – where your imagination and creativity become endless depending on what your goal is. Here is where we put all of the above together and you can create a seamless movement sequence to challenge the whole body and mind.

What you need to know

Entry requirements

  • Ability to walk and stand alone
  • Open mind to learn and desire to engage in physical activities and exercises
  • Medical clearance from your physician if you have health conditions

What you need to provide

  • Comfortable exercise attire which stretches with your movements
  • A bottle of water
  • A small towel for sweat

Other information

  • Students sign a medical/ information form at the first class.
  • If you are new to exercise or have a pre-existing condition, please seek information from their GP before participating.

Coming soon

There are currently no classes scheduled for this course.

Please check back later as classes are added regularly or get in touch for more information.

Delivery Mode

To meet the needs of our students Macquarie Community College balances delivery and engagement across permanent, regular and temporary delivery sites and offer face-to-face, remote zoom classes and self-paced learning options.

Ways to Study

  • On campus

Our college campus locations are:

    • Blacktown
    • Chatswood
    • Carlingford
    • Epping
    • Ryde
    • Mt Druitt
  • Virtual classroom
  • Complete workplace training
  • Combine ways to study


How you got questions? Please see our comprehensive FAQ page for everything you need to know about Macquarie Community College, our policies, student support, application and enrolment procedures.

How to Enrol

Step 1

Anyone 18 years or older may enrol into our non-accredited short courses by: • choosing the course you are interested in and; • finding a day and time that is suitable.

Step 2

After selecting your course and class. click ‘’Enrol Now’’ and enter your details. • You will be asked to verify your email through a secure link sent to your email address. • Once you have returned to the enrolment page you will proceed through the secure checkout and payment process. • Alternatively, you can call customer service on 1300 845 888. To view our Terms and Conditions, please visit:

Step 3

Once your enrolment has been processed, you will receive the following emails: • Enrolment confirmation: you will receive this immediately after your enrolment has been processed. Please check and read your Terms and conditions. • Tax invoice: the payer of your enrolment will receive this immediately after your enrolment has been processed. • Course reminder: you will receive a reminder the day prior to your class commencement. • Zoom link (for remote zoom classes only): you will receive a Zoom link and password the day prior to class commencement. If your course has multiple sessions, use the same link and password to access each session.