Streamlining training success with a 1 Flow Warm-Up® ; that was the only goal with designing a smooth transition dynamic warm-up for Point1 athletes.
Below the current “1 Flow Warm-Wp®™” is demonstrated by CRC/Paypal/Nukeproof rider Joe Smith. The “moves” chosen all have purpose and intention, meaning they will not only improve your movement quality and capacity but will also lead to better application of technique on your bike as they remove unnecessary variations BUT increase usable ROM!
Use it before strength training, before DH runs or Enduro skids! Use it on it’s on for fun or regeneration. Just USE it! Consistency = Success
1 Flow – DMWU*
Start standing; relaxed. Draw in 5 big breaths. In through nose out through mouth! Fill your belly not your chest.
remember the below should flow
T-spine rotation to free side (look up to hand)
T-spine rotation to support side (look up to hand)
Deep Squat with T Spine Overhead Reach
Squat to stand
Walk out on hands
Scapular Retraction Push Up
A Frame Hip Extension
Cycle through the above, with no stopping for 3 to 5 reps per exercise per side; by side I mean each rep starts on a spider-man lunge on one side, cycles though all moves before you lunge to the other side.
Finish with Bear Crawls, Bounds, Jumping jacks and centre jumps to ramp up your HR and body temp!
Simple fast, fun to learn and highly effective.
*DMWU = Dynamic Mobility Warm Up
The video shows Joe “starting” the Flow from the Scapular retraction Push – Up