I could have just told everyone to play Tribe Called Quest or Nas during warm-ups and call it a day. That might add some flow, but it would probably draw odd looks and wouldn’t really earn me much credibility as training advice. My musical taste would be on point, though. Can I kick it? Yes you can.
After checking out a few videos from Dean Somerset, Max Shank, and Louie Guarino—and many others—I’ve been experimenting with more flow-based warm-ups before my workouts. So instead of the standard A (glute bridge) to B (ankle mobility drill) to C (T-spine mobility) to D (forearm wall slide) to E (lunge pattern) to F (smashing my face into a block from boredom) warm-up, I’ve been flowing.
And yes, that is Eric Cressey (and Tank) doing what they do best—videobombing me as I walk around in the background. Kudos to Eric for the commentary too.
This drill really opens up the hips and is a lot harder than it looks. I start with 2–4 passes of rocking side to side to work hip internal and external rotation. Then I’ll come up onto my knees and move into terminal hip extension, again 2–4 passes per side. Be careful not to hyperextend the lower back; those with limited hip extension often compensate with lumbar extension. Then I’ll transition to standing and work in a squat pattern, 2–4 passes per side again. I love the seamless transitions and how well the movements transfer to everyday activity. Don’t get me wrong: traditional warm-ups that target problematic areas work for most people. But for those looking to up their game, flow-based warm-ups can be a nice change. Give it a try and tell me what you think!
