I recently had a client come in for an assessment who handed me a long list of injuries and nagging issues that have kept him from working out for quite some time. The list was so grandiose it could earn a nod from Tolstoy. Some items were legitimate—an old shoulder injury and persistent low back pain—while others sounded exaggerated, like a joke about the left sternocleidomastoid acting up during head turns or other fanciful conditions. The point wasn’t to mock, but to illustrate how easy it is to fall into the trap of thinking you’re broken and that every minor tweak must be dissected before you train.
I don’t discount anyone’s injury history. I respect it, consider it alongside goals and ability, and use that information to plan a safe, efficient path forward. But I often have to play the “bad cop” and help clients realize they’re not broken, they can train, and they don’t need to spend 30 minutes foam-rolling or chasing an overly complicated warm-up.
The long, drawn-out warm-up is my worst nightmare as a coach. Honestly, I sometimes joke that kipping pull-ups are my personal nightmare, with keto and mushrooms not far behind. When a new client comes in with an extensive injury history, fear and trepidation can linger. They’ve been hindered by setbacks and overly cautious physical therapists, and they can get trapped in the “corrective exercise” rabbit hole. Their warm-up can take longer than a marathon, with every inch of their body meticulously foam-rolled and activated.
Warm-up is important. It’s a chance to tailor a program and give extra attention to areas that need it. It primes the body and nervous system for activity. But it’s easy to overdo it and let the warm-up become the workout. That’s where fillers come in. Low-grade activation and mobility drills during rest intervals can address common problem areas without draining performance.
The key is low-grade. Fillers can be glute activation drills, scapular upward-rotation work, a gentle hip-flexor stretch, or even a quick mental exercise like naming a few items in a category. The goal is to keep things light, easy, and non-fatiguing while addressing mobility and stability, not turning every session into a cardio test.
Here’s how I pair fillers with deadlifts, since that’s a natural starting point. A deadlift requires a few essential elements: adequate thoracic spine extension, hip flexion, and, depending on the variation, sufficient adductor length, along with scapular posterior tilt and solid lumbo-pelvic control.
If these pieces aren’t in place, many lifters will struggle to stay healthy over the long term. With that in mind, here are a few fillers I like during rest breaks.
1) Split-stance adductor mobilization
This is a simple, reliable filler that targets the adductors in both hip flexion and extension, with a focus on maintaining a neutral spine and engaged anterior core. Common mistakes include letting the lower back arch or the spine round as you hinge. Also watch scapular position; you can use the drill to work a bit of serratus activation by pressing into the floor to set the scapulae. Aim for about 5–8 repetitions per leg during rests.
2) Monster walks
When done correctly, this drill lights up the glutes. Use a light resistance band, keep the ribs down and the hips level, and walk backward with the hips and glutes until the band is fully stretched, then control the return. I typically use 5–8 repetitions.
3) Bench thoracic spine mobilization
A great drill for those stuck in flexion or with tight lats. Hold a stick to prevent the shoulder from rotating inward. Sit back toward the ankles with a neutral spine and pull the shoulders back. A small, controlled bicep curl at the bottom can help encourage a bit more thoracic extension. Be mindful not to overdo the ROM.
4) Brettzel mobilization with exhale
Borrowed from Gray Cook and Brett Jones, this is one of my favorite fillers, not just for deadlifts. It locks the lumbar spine by keeping the bottom knee down (a foam roller can help if you’re limited), while offering a hip flexor stretch on the opposite side. Inhale through the nose and exhale through the mouth as you rotate and drive the top shoulder toward the floor. It’s excellent for thoracic extension, but use a reasonable ROM. Pay attention to your belly button direction; as you extend, it should stay pointing toward the wall rather than the ceiling. With each exhale, you should get closer to the floor. 3–5 repetitions per side is plenty.
That’s the gist. There are plenty of options, but I’ve highlighted a handful I like. Pick one drill to perform during your rest periods, and if you’re doing multiple sets, you can rotate between 2–3 drills. There’s no hard rule. I hope this gives you a few useful ideas.
