Ultimate Sandbag Flows & Complexes for Better Warm-ups

Greg Perlaki, DVRT Master (DVRT UK Creator of Dynamic Mobility & DVRT Warm-ups)

I used to be able to spend 2-2.5 hours in the gym almost everyday. I tailored everything around my training session. The food I was eating, all my other tasks that I needed to do and my recovery too. Sounds ideal? There was plenty of time for everything, but then life changes. Thankfully DVRT Ultimate Sandbag Training provided me a solution.

The thing is as I have become busier with my business commitments and my family life I value more and more the  time I have. I still prioritize my daily training however there’s no way I’m able to spend 2 hours in the gym. Plus I work in a gym weekdays so I don’t really want to spend more time at the same place if I don’t have to.

The biggest advantage of using Ultimate Sandbag Training alongside the knowledge of the DVRT system is that training can be done anywhere. There is no excuses not to train. It could be outside, at home in a hotel room and various other places. This also comes with dramatically saving space when using Ultimate Sandbag Training. Personally I find this quite important as the gym I work is quite small and there’s limited space. So often times I stay at the same spot with my clients, yet they never get bored and still able to do quality work with a few Ultimate Sandbag Training drills and sizes.

It isn’t the amount of equipment you have, but your knowledge of movement strength training that gives Ultimate Sandbag Training such incredible power no matter you situation.

After surveying a lot of my clients, one thing that they really value is variety. When it comes to DVRT Ultimate Sandbag Training variety is certain. Using flows or complexes is part of our training routine with most people. When the foundations are right people tend to enjoy the challenge that flows can give, we save some space so it’s a win-win.

However flows or complexes can bring more important things to the table of fitness. It’s enhanced movement, better coordination, improved mobility and conditioning at the same time. It is also the ability to move seamlessly from one position to another. Who doesn’t want to do more effective workouts with less time and get better results?

This is one example of one heck of workout you can get with Ultimate Sandbag Training complexes.

I remember when I first did a complex of 6 different exercises for 6 repetitions of each. I believe it was something like Deadlifts, Bent Over Rows, Clean to Fists, Drop Lunges, Push Presses and Squats in one go. I was shocked how heavy my strength bag felt compare to doing straight sets.

Flows and complexes can be used for accomplishing different goals too other than pure strength work. They are ideal for recovery, finishing or part of any warm-ups as well. As a coach I value the complexity of DVRT a lot as well as the freedom that I have within the system to come up with more specific solutions to my clients needs. Sometimes my own issues inspire me to find a way to get better at something. When I created my upcoming DVRT Ultimate Sandbag Training program I wanted to include some of my favorite flows that I like to use myself and give them to my clients.

They are great to turn on all those small stabilizer muscles literally in minutes and increase mobility in the hips, thoracic area and get you going in no time. The Dynamic Core Warm Ups will show you  different warm up flows. They can be plugged into any part of the workout, however I want to give you a few ideas how I use them personally.

• Part of the warm up (assuming foundations are right)
• As a finisher (pick 2-3 different ones and do them as a circuit for 3 rounds)
• Part of the main session (working on specific things, like hips, knees, core or building better lunges etc)
• Use them as a recovery session (as these are more mobility based, they’re perfect for that)

The stability that DVRT builds while we are moving in ways that enhance our mobility allows us to accomplish more goals in less training time. So many times coaches get overwhelmed how do you squeeze in all the different components of training we are suppose to use to prepare someone to train and still have time to well, train?! The drills I am sharing here give many practical examples in how we use warm-ups smarter warm-ups and can even make our mobility training into wonderful strength flows as you see below. It is all about building a foundation and then layering with good training principles, which is why I love using DVRT so much more myself and my clients!

Check out Greg’s great DVRT programs HERE and ALL our workouts, DVRT Online Education, and Ultimate Sandbags for 20% off with code “save20” HERE