Add Some “Flow” to Your Warm-Up

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I could easily pull a fast one and just tell everyone to start playing some Tribe Called Quest or Nas during their warm-ups and call it day.

Done, you just added some flow.

But I feel that would do nothing but yield a bunch of weird looks and not really give me much “cred” as far as training advice is concerned.

My musical taste would be on point though.

Can I kick it?

Yes You Can!

After perusing a few videos from the likes of Dean Somerset, Max Shank, and Louie Guarino – and there are a litany of others – lately I’ve been toying around with more “flow” based warm-ups prior to my training sessions.

So, rather than performing the standard A (glute bridge) t0 B (ankle mobility drill) to C (T-spine mobiity) to D (forearm wall slide) to E (lunge pattern) to F (smashing my face into a cinder block from boredom) warm-up, I’ve been “flowing.”

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And yes people, that is ERIC freakin CRESSEY (and Tank) doing what they do best…..videobombing me walking around in the background. Kudos to Eric for the commentary in the background too…..haha.

We like to keep things professional at the facility….;o)

This is a drill that really opens up the hips and is A LOT harder to do than it looks.  Starting off, I’ll do 2-4 passes of rocking side to side working on hip internal-external rotation.

From there I’ll come up onto my knees working into terminal hip extension.  I’ll also perform 2-4 passes on each side here as well.

Of Note:  be careful not to hyperextend through the lower back here.  Those with limited hip extension will tend to compensate with lumbar extension.

Then I’ll transition up onto my feet and work in a squat pattern, performing 2-4 passes on each side again.

I really like the seamless transition and positioning of the body and feel there’s a lot more carryover to everyday movement.

Don’t get me wrong:  for most people performing a more traditional warm-up that targets problematic areas is ideal.  But for those looking to step up their game, following more “flow” based warm-ups might be a nice change of pace.

Give it a try and let me know what you think!

Did what you just read make your day? Ruin it? Either way, you should share it with your friends and/or comment below.

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  • deansomerset

    Looked good on these bud. Great work!

    • Shane Mclean

      You would know!

  • Harlan Siegel

    I’ve been using something like this for the past week or two and really love it. I’ve added in some pumps (updog –> downdog) for my shoulders and back.

    • TonyGentilcore

      Yeah, the possibilities and iterations are endless. Post some videos up on the site dude. Would love to see them!

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  • Barath

    No way a grown man should do this public. Even Tank thinks that’s ridiculous.

    • TonyGentilcore

      haha. Well, I guess we’ll agree to disagree…..;o)

  • Saaji B

    Nice to see everyone getting in on the act. Here is one of the oldest archive videos showing this

    And I learnt this stuff from Scott Sonnon in 2011 in his first European CST certification

    So he is defo the man to learn this from I believe just saying

    • TonyGentilcore

      Cool! Thanks for sharing!

  • Mouse

    Not sure if this is actually “flowing” or Tony’s multiple attempts to stand up after doing some bulgarian split squats.

    • TonyGentilcore

      YEah, admittedly I was a little choppy during this set. I was a little distracted because I had like seven different people ribbing me while I was filming.

  • Emily

    I love it. I actually do a similar hip opener warm up in my Flexibility & Movement classes. If it’s hip day, we will either do hip flexor pulses first or the 90/90 opener as I call it. We use our hands to support us as we move from one side to the other but have also started to try the no hand rock too. 😉 I have not moved this into my warm up with my clients (we do rock backs and glute bridges and clams..) but now I am thinking about adding this into the mix.

    Thanks for always giving my more food for thought as to warm up drills!!! 😉

  • Steven Rice Fitness

    I do this to standing to add balancing. This can also be progressed by holding a weight:

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  • Mike

    Okay, so this
    looks both a little embarrassing and also quite cool at the same time, but the
    main thing that people should take from this is that doing a warm up before you
    do any type of exercise is absolutely vital. If you don’t do this then you will
    find that you are much more likely to have an injury during your exercise
    , which means that you would have to take a lot of time out in order to
    recover. Just taking a small amount of time at the beginning can make an
    amazing difference which is well worth it.

  • Awww Tank 🙂

    • TonyGentilcore

      He’s a serial video bomber.

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  • Paul Bruce

    I’m definitely going to add this routine into my warm-up once I have the strength. It seems like a great way to strengthen the rotators and groove a squat pattern.

    • TonyGentilcore

      it’s an awesome warm-up. Give it a try tomorrow….DO IT!!!

      • Paul Bruce

        I finally tried this flow in my warm-up. It’s sad to realize AFTER doing mini-band glute abductions and hip thrusts that they weren’t necessary. This drill gets EVERYTHING.

        • TonyGentilcore

          Glad to hear you liked it Paul.