Trevor Tom utilizes a training bar (15 lbs) for the Barbell Agility Tilt Flow. This flow is an athletic approach to adding load to an agility exercise, such as the traditional t-drill. It is great for any type of athlete who requires the ability to make great changes of direction and agile strength. Because you are moving your feet with a sub-maximal load, it is very metabolic in nature, and with the right acute variables and time under tension, it can be a great metabolic-conditioning exercise. This flow is a multi-planar movement sequence and utilizes a sub-maximal load to enhance coordination and strength. There are 4 movements, and as you learn each movement, focus on rhythm and timing, keep momentum alive, and progress as you become proficient with each movement.
What is loaded flow?
Loaded flow is a dynamic training method that combines resistance (using weights or bodyweight) with continuous, flowing movements. Unlike traditional static lifting, loaded flow emphasizes seamless transitions between exercises, encouraging clients to move their bodies through multiple planes of motion without stopping. For personal trainers, this approach simultaneously develops strength, mobility, coordination, and muscular endurance. Loaded flow routines often incorporate movements such as lunges, presses, squats, and rotations, challenging stabilizer muscles and enhancing functional fitness. By keeping the body in constant motion under load, clients elevate their heart rate and burn more calories, making loaded flow ideal for metabolic conditioning. This method also reduces monotony, keeping workouts engaging and enjoyable. For clients seeking efficient, full-body sessions that improve movement quality and performance in daily life or sports, incorporating loaded flow into your programming delivers versatile, effective results while reducing injury risk by building resilience and control across a range of motion.
Movement 1
The first movement is a forward-backpedal deceleration exercise. Hold the barbell upright with one hand just below the collar, then run forward to initiate the exercise. As you move forward, let the bar tilt forward and begin to decelerate by taking small steps. Finish the exercise with a small step and your opposite foot planting to receive the load of the bar. As you transition your motion to the backpedal, time your hips and your long reach to stop and accelerate together. Return to the start and move around the bar to repeat on the other side.
Movement 2
The second movement is a lateral shuffle. Shuffle in one direction, holding the bar with the opposite hand of the direction you’re going, and let the bar tilt with you. As you reach the end of the tilt, begin to decelerate with a squat, reaching long between the legs with the bar. There should be a slight lean of the body toward the direction you’ll be changing to. Again, time your hips and reach to stop and accelerate together. Continue the motion to the other side and repeat.
Movement 3
The third movement is a transverse transition from a forward motion to a shuffle. It’s similar to movement 2, except that instead of backpedaling at the transition moment, turn your hips and body to shuffle back. Repeat on the other side.
Movement 4
The fourth movement is another transverse transition, but it requires a full 180-degree turn. As you run forward and decelerate, transition by turning into a quick shuffle and continuing the turn into forward motion. Repeat from this side.
Putting It Together
The flow follows this pattern … “forward back, forward back, shuffle, shuffle, forward shuffle, forward shuffle, forward turn, forward turn.” Remember to emphasize rhythm and timing in your movement and keep momentum alive! Don’t worry about speed or weight until you feel proficient and confident with the flow.
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