In this video, Trevor Tom, Co-Owner of Genesis Flow, breaks down a new Loaded Flow. Loaded Flow is simply defined as a continuous and seamless sequence of whole body loaded movements done with rhythm and timing and the aim is to keep momentum alive. The Flow in this video will utilize the ViPR, and is 3 movements that get us moving in the frontal and transverse planes.

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 act to counterbalance the shift and help create efficiency in the movement. Be patient if you can’t get the ViPR back behind your head, and progress your ROM slowly. Now as the ViPR travels around and back down to the starting position, began to decelerate the load. Once at your end, ROM reverse directions and continue 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 to press until your right arm comes to full length. Time your hip shift and reach to finish at the same time. 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 end ROM, now redirect the momentum of the ViPR by pulling up and guiding it back. The movement will reciprocate back and forth.

Putting It Together

The Flow is connecting the movements together and putting it 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.

Learn more about the Loaded Flow Training Specialist course.

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