Free Workouts Archives | https://rollerderbyathletics.com/category/free-workouts/ Thu, 09 Feb 2023 20:07:18 +0000 en-US hourly 1 https://wordpress.org/?v=6.2.9 https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/cropped-RDA-logo-square-512-1.png?fit=32%2C32&ssl=1 Free Workouts Archives | https://rollerderbyathletics.com/category/free-workouts/ 32 32 41369847 AMRAP Side to Side Workout https://rollerderbyathletics.com/amrap-side-2-side/ https://rollerderbyathletics.com/amrap-side-2-side/#comments Mon, 23 Jan 2017 20:01:06 +0000 http://rollerderbyathletics.com/?p=23922 Single-sided strength moves will really help build your explosive power. It's a great way to power up a workout when you're ready for a challenge!

The post AMRAP Side to Side Workout appeared first on .

]]> https://rollerderbyathletics.com/amrap-side-2-side/feed/ 2 23922 The Conquer Anything HIIT Workout https://rollerderbyathletics.com/conquer-anything/ https://rollerderbyathletics.com/conquer-anything/#comments Wed, 30 Nov 2016 16:08:35 +0000 http://rollerderbyathletics.com/?p=20882 Sometimes you want to be invincible. Sometimes you need to feel like you can conquer anything! That’s where high intensity interval training (HIIT) comes in. It’s damn hard work, but in the end, you’re ready to take on the world (and that scary blocker on the other team). If it seems weird that I’m in Toronto and […]

The post The Conquer Anything HIIT Workout appeared first on .

]]> https://rollerderbyathletics.com/conquer-anything/feed/ 2 20882 Better Burpees, Eight Ways https://rollerderbyathletics.com/better-burpees-eight-ways/ https://rollerderbyathletics.com/better-burpees-eight-ways/#comments Tue, 30 Aug 2016 13:38:50 +0000 http://rollerderbyathletics.com/?p=11223 Good news! Burpees are for winners! Bad news! You might not be doing them very well… Burpees can be a wonderful exercise, building strength, power, and endurance all in one delicious, muscle-burning move. But there are some mistakes to watch out for to prevent injury, and to get the most benefit out of every hop. Check out this […]

The post Better Burpees, Eight Ways appeared first on .

]]> https://rollerderbyathletics.com/better-burpees-eight-ways/feed/ 2 11223 My Super-Quick Warm-Up Routine https://rollerderbyathletics.com/quickie-warmup/ https://rollerderbyathletics.com/quickie-warmup/#comments Wed, 29 Jun 2016 14:21:10 +0000 http://www.rollerderbyathletics.com/?p=10639 Is that you? Late for practice again? Or maybe you’re trying to slot in a quick but intense workout on your lunch break? I’ve been working on warm-ups and cool-downs, aka “flexibility training” a lot lately (You can check out my Pre-Hab! On-Skate Warmup, the Quick and Dirty After-Derby Stretch, and How to Stretch Everything in Eight Minutes). […]

The post My Super-Quick Warm-Up Routine appeared first on .

]]> https://rollerderbyathletics.com/quickie-warmup/feed/ 1 10639 How to Stretch Everything in Eight Minutes https://rollerderbyathletics.com/how-to-stretch/ https://rollerderbyathletics.com/how-to-stretch/#comments Wed, 18 May 2016 01:40:28 +0000 http://www.rollerderbyathletics.com/?p=10235 Stretching feels like a chore. “Flexibility Training”, however, feels like something I can sink my teeth into. Competitive Yoga anyone? I kid. But if you’re like me, you’re a fairly competitive sort, and you like to push your boundaries. That’s why I’ve been saying for years that we need to drop “stretching for stretching’s sake,” […]

The post How to Stretch Everything in Eight Minutes appeared first on .

]]> https://rollerderbyathletics.com/how-to-stretch/feed/ 1 10235 A Hop in the Park Interval Workout https://rollerderbyathletics.com/hop-in-the-park/ https://rollerderbyathletics.com/hop-in-the-park/#comments Tue, 19 Apr 2016 21:16:56 +0000 http://www.rollerderbyathletics.com/?p=9882 When designed for derby, HIIT workouts are killer for building full body strength, endurance, and that endurance reserve you need at the end of a bout!

The post A Hop in the Park Interval Workout appeared first on .

]]> https://rollerderbyathletics.com/hop-in-the-park/feed/ 2 9882 My Quick and Dirty After-Derby Stretch https://rollerderbyathletics.com/stretching-after-derby/ https://rollerderbyathletics.com/stretching-after-derby/#comments Sun, 28 Feb 2016 13:25:00 +0000 http://www.rollerderbyathletics.com/?p=9300 Flexibility training keeps all the gears oiled and running smoothly. This Quick and Dirty Post-Derby Stretch (aka flexibility routine) means no excuses for not stretching after roller derby practice!

The post My Quick and Dirty After-Derby Stretch appeared first on .

]]> https://rollerderbyathletics.com/stretching-after-derby/feed/ 5 9300 Pre-Hab: How to Build A Derby Booty https://rollerderbyathletics.com/strengthen-your-glutes/ https://rollerderbyathletics.com/strengthen-your-glutes/#comments Thu, 14 Jan 2016 16:25:03 +0000 http://www.rollerderbyathletics.com/?p=8465 In this pre-hab video, I show you six simple exercises to effectively recruit and strengthen your glutes, and help you build a derby booty.

The post Pre-Hab: How to Build A Derby Booty appeared first on .

]]> https://rollerderbyathletics.com/strengthen-your-glutes/feed/ 1 8465 Pre-Hab: How to Engage Your Core https://rollerderbyathletics.com/engage-your-core/ https://rollerderbyathletics.com/engage-your-core/#comments Tue, 24 Nov 2015 16:45:55 +0000 http://www.rollerderbyathletics.com/?p=7718 In the video below I will walk you through a couple of simple exercises to help you learn how to engage your core. Once you’ve become acquainted with those muscles and the feeling of engaging them, you’ll be ready to try the strengthening exercises that follow!

The post Pre-Hab: How to Engage Your Core appeared first on .

]]> https://rollerderbyathletics.com/engage-your-core/feed/ 14 7718 Bounce With Me HIIT Workout https://rollerderbyathletics.com/bounce-hiit/ https://rollerderbyathletics.com/bounce-hiit/#comments Wed, 30 Sep 2015 01:11:02 +0000 http://www.rollerderbyathletics.com/?p=6678 If you're looking to work your roller derby endurance, AND your explosive speed all in one session, this is the HIIT workout for you!

The post Bounce With Me HIIT Workout appeared first on .

]]> https://rollerderbyathletics.com/bounce-hiit/feed/ 1 6678 Power Up with Plyo https://rollerderbyathletics.com/power-up-with-plyo/ Fri, 21 Aug 2015 18:16:59 +0000 http://www.rollerderbyathletics.com/?p=6230 Wether you want to punch through the scrum start or move another blocker at will to create offense, you'll want to power up with plyo to make it happen!

The post Power Up with Plyo appeared first on .

]]> 6230 The Gun Show Workout https://rollerderbyathletics.com/gun-show/ https://rollerderbyathletics.com/gun-show/#comments Tue, 18 Aug 2015 18:49:58 +0000 http://www.rollerderbyathletics.com/?p=6166 If you have a lower body injury, this workout is dedicated to you! Work your upper body and core and be strong for your return to skating.

The post The Gun Show Workout appeared first on .

]]> https://rollerderbyathletics.com/gun-show/feed/ 9 6166