All-Star Rocket Legs Workout

Posted on: August 23rd 2015

Every skater wants powerful legs to blast around the track, and the endurance to keep going. This workout will get you both of those things and turn your regular, old legs into derby rocket boosters!

You need: A timer, a sturdy chair. Mat optional.

Warm up: 25 jumping jacks | 20x half squats | 20x wall push-ups | 20x good mornings | 20 x full squats | 20 walking lunges | 10 squat jumps | 30 high knees


All-Star Rocket Legs Workout

Perform each exercise for 60 seconds. Rest 30s, then go to the next move:

Skater Jump + Hops
Chair Step Ups L
Chair Step-Ups R

— Rest 2-3 minutes —

Chair Step Ups Double-time – 30s each leg
Chair Squats – 30s each leg
Lunge Jumps

— Rest 2-3 minutes —

Finish with one set each:
30 Bicycles, alternating
30 Scissors, alternating

Rest 1 or 2 minutes; repeat the sequence for a total of three rounds / 15 minutes!

Stability Training:
60s each side of 1 foot balance with eyes closed.

Light jog, march, or jumping jacks for 3-5 minutes. Stretch!


Printable: 2015-08-23 Rocket Legs


Explanations and modifications:

All of these exercises can be found in the How-To Videos catalog. Click the link in the excersise names to see each video.

To make this easier: Reduce work time to 45s or 30s; Replace double-time chair step-ups in the second set with skater strides; replace chair squats with one leg
squats (no chair).

To make this more challenging: Reduce rest time to 15s; Replace chair step-ups in the first round with a chair step-up and crossunder lunge combo; Add a 30s set of burpees after each set shown above.



xoxo Booty

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