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I used to be able to spend 2-2,5 hours in the gym almost everyday and 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? The thing is as I’m getting 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 an Ultimate Sandbag 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 the Ultimate Sandbags. 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 Sandbags. 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?
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 program includes 15 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)
When I created the Dynamic Core Warm Ups I wanted to make sure that there’s some sort of continuity in the program. So these 15 warm up flows are the follow ups of the 7 warm up routines. They are built on each others to bring even better results in less time. However this doesn’t mean they cannot be done on their own or combined with other DVRT Ultimate Sandbag Training exercises. I’m very excited to share them with you later. Stay tuned in.

Greg Perlaki / Master Trainer

Categories: Blog