Locomotion patterns are T2 in the flow series — the movement vocabulary that fills the space between bear and crab, connecting ground flow into richer, more varied sequences. The ape, lateral ape, and frog jump add vertical mobility (jumping, hopping) to the horizontal crawling patterns already established.
The Ape
Deep squat, hands on the floor outside your feet. Hop your feet forward to your hands. Reach your hands forward again. Repeat — a squat-hopping forward locomotion. The ape loads the deep squat position dynamically and requires hip flexion, explosive push from the legs, and coordination of hands and feet landing simultaneously.
Lateral Ape
Reach both hands to one side. Hop both feet to meet your hands. Reach hands further in the same direction. This produces lateral locomotion — moving sideways in the squat position. It’s the basis for the lateral ground movement pattern used in animal flow sequences.
Frog Jump
Deep squat with hands on floor for balance. Jump forward explosively, landing back in the deep squat. More vertical/explosive than the ape hop — closer to a plyo squat in the deep position.
Sequencing Them
Bear → ape → crab → lateral ape → bear. You now have a sequence. Add a forward roll at the end. Add a cartwheel. This is flow — individual movements becoming phrases, phrases becoming sequences, sequences becoming a movement practice that is genuinely enjoyable.
Move. Groove. Repeat. Smooth.
← Forward Roll | Next: Flow Sequence Programming →
Move. Groove. Repeat. Smooth.
You're on your way. And we're here with you.