Trevor Tom breaks down a new Loaded Flow. Loaded Flow is simply a continuous, seamless sequence of whole-body loaded movements performed with rhythm and timing, with the aim of keeping momentum alive. The Flow in this video will utilize the ViPR and consists of 3 movements that get us moving in the frontal and transverse planes.
Benefits of Loaded Flow
Loaded flow is a training style that combines resistance (such as dumbbells, kettlebells, or bodyweight) with continuous, fluid movement patterns. For personal trainers, this method offers an engaging way to simultaneously improve clients’ strength, mobility, and coordination. The constant motion challenges stabilizer muscles, increases heart rate, and enhances joint health, making it effective for both strength and cardiovascular conditioning. Loaded flow can help reduce injury risk by building movement control and resilience, while also boosting calorie burn and functional fitness. Incorporating loaded flow keeps workouts dynamic, motivating, and highly transferable to everyday movement and athletic performance.
Movement 1 – Halo
Holding the ViPR with two hands, begin to make a circling motion around your head. As the ViPR moves to one side of the body, shift your hips the other way. This will counterbalance the shift and help improve the movement’s efficiency. Be patient if you can’t get the ViPR back behind your head, and progress your ROM slowly. As the ViPR travels around and back to the starting position, it begins to decelerate the load. Once at your end, ROM reverses direction and continues the other way.
Movement 2 – Block
Hold the ViPR at head height. Initiate the movement by stepping to the right and pressing with your right hand, which will shift the ViPR perpendicular to the ground. Continue pressing until your right arm reaches full length. Time your hip shift and reach to finish simultaneously. Reciprocate the movement from side to side.
Movement 3 – Chop
Holding the ViPR at head height, initiate the movement by turning and stepping to the left. Guide the ViPR across the left leg with a long reach of the right arm. At the end of ROM, redirect the ViPR’s momentum by pulling it up and guiding it back. The movement will reciprocate back and forth.
Putting It Together
The Flow connects the movements and puts them together like a puzzle. There are a variety of ways you can create a Flow with your movements; the secret is to put them together so you can keep momentum alive. In this Flow we’ve created this pattern … Halo, Block, Block, Chop.
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