How-to: Core Archives |

How-to: Bear Crawls

Exercise: Bear Crawls Great for: warm up, coordination, core strength, shoulder strength. Do: Get on all fours, then just hover your knees above the ground. Crawl using opposite hand/foot. Keep your core braced and relatively still. Do: Whe…

How-to: Upper Body Warm-Up

This movement prep will help you be more successful in your upper body workouts, by improving your mobility and stability while warming you up! The video itself takes a little longer as I walk you through the do's, don'ts and alternatives, but the whole …

How-to: Engage your TVA

Exercise: Engage your Transverse Abdominis (TVA) Do: Hold for a count of eight, and repeat three times. This is a good beginning to any on-skate time or an agility or plyo workout, to get your core working for you. Do: Start easy and increase the forc…

How-to: Dead Bugs

Exercise: Dead Bugs Do: Keep your low back pressed HARD into the ground! Breathe out forcefully as you touch down. Go slowly. Don't: Bicycle - it's one leg at a time. Easier: n/a Harder: 1) Add arms in opposition - raise right arm overhead tow…

Make Push-Ups Easier | Roller Derby Athletics

Four Hacks to Make Push-Ups Easier

Push-Ups. Love them or hate them, they’re here to stay. They are an excellent, equipment free way to train multiple muscle groups simultaneously, which is why trainers like me like them so much! Plus, with all the bracing going on in roller derby today,…

How-to: Body Tap Planks

Exercise: Body Tap PlanksDo: Keep good plank form.Don't: Sway side to side as you swap hands; or, let your butt rise upEasier: Go slow and steady.Harder: Elevate feet on a bench or chair.See also: Planks[rda_video video_url="https://player.vimeo.com/…

How-to: Upper Body Warm-Up

Exercise: Upper Body Warm-Up and Mobility SequenceDo: Follow this sequence before doing heavy lifting or extensive upper body training.Don't: Let your ribs poke forward during pass-throughs, pull-aparts, or cactus arms.Here's the sequence:10 Pass-through…

How-to: Push-Up Progression

Exercise: Push-Up ProgressionA simple trick for progressing to a full push-up if you can't do any (or very many) yet!Practice at your lowest comfortable hand position. Work up to where you're comfortable with 3 sets of 10 to 15 reps at one position, bef…

How-to: Squat with Weight

Exercise: Squats with WeightDo: Keep weight in heels, maintain a slight curve in the lower back at the bottom position, keep chest and head lifted.Don't: squat lower if you can't maintain good form.Easier: Use lighter weight; use a Smith Machine at th…

How-to: Thrusters

Exercise: ThrustersDo: Drive up powerfully with legs and hipsDon't: separate the movement into a slow squat and a slow overhead press.Easier: Use lighter weight.Harder: Lift heavier weight (in the video I have 15 lb dumbbells in each hand)See also: …

How-to: Split Squat with Raised Leg

Exercise: Split Squat with Raised Back LegDo: Place about 70% of your weight on the front foot. Drive through the heel of the front foot to rise up.Don't: allow front knee to cave inward.Easier: Do standard split squats insteadHarder: lift heavier weig…

How-to: Lunges with Weight

Exercise: Weighted LungeDo: Warm up with the bar only. Keep knees over toes. Drive through the heel of the front foot to rise up. Keep chest and head lifted.Don't: allow front knee to cave inward, or take too large a step forward.Easier: Do split squ…

How-to: Deadlift and Romanian Deadlift

Exercise: Deadlift; Romanian DeadliftDo: Warm up with the bar only. Set up with weight in heels, bar touching shins, chest lifted, shoulders directly above the bar. Pull first, straighten knees second. To lower, hinge at hips, then bend knees when bar…

How-to: Side to Side Switches

Exercise: Side to Side SwitchesDo: Hold weight close to body, use core to control the movement, move quickly and sharplyDon't: swing the weight in large arcs or compensate with a wide stance.Easier: n/aHarder: go faster, use heavier weight.[rda_video …

How-to: Single Leg Dead Lift

Exercise: Single Leg Dead Lift, aka SLDL or 1LDLDo: Engage your core, hinge your torso and leg as a unit, send your hips backward and weight over your heelDon't: use the same forward arm as your supporting leg! Easier: n/aHarder: Add a dumbbell or ke…

How-to: Cross-Under Swipes

Exercise: Cross-Under Swipes Do: Bend your supporting leg; keep a flexed foot with instep facing the sky on your follow-through; adjust your pressure, surface, and footwear to make the exercise doable but challenging Don't: forget to "reach" with y…

How-to: Bird Dog on a Ball

Exercise: Bird Dog on a Ball Do: engage your back, abs and glutes throughout; keep your neck in a neutral position Don't: overextend, arch your back [rda_video video_url="//player.vimeo.com/video/65507210"] Click here to see all the How-To Vid…

How-to: Seated Marching on a Ball

Exercise: Seated Marching on a Ball Do: Go slowly, check your form in a mirror Don't: Allow the ball to roll or dip from side to side as you march; rush through Easier: No arms Harder: Add arm raises [rda_video video_url="http://player.vimeo.com/vid…

How-to: Seated Hip Tilts and Swivels

Exercise: Seated Hip Tilts and Swivels Do: Go slowly, with control, using small movements Don't: rush [rda_video video_url="http://player.vimeo.com/video/68511306"] Click here to see all the How-To Videos... …

How-to: Russian Twists

Exercise: Russian Twists (with a ball) Do: Keep a flat back, keep hips relatively still so that knee caps remain aligned Easier: Sit up at a more upright angle Harder: add weight [rda_video video_url="http://player.vimeo.com/video/68507469"] …

How-to: Ab Leg Lifts & Scissors

Exercise: Ab Leg Lifts & Scissor Leg Variation Do: Lower with control, keep your low back in contact with the mat, use your abs to lift and lower. Don't: Do if you have low back problems, allow your body to move around during the leg movement Easie…

How-to: Reverse Leg-Lifts on a Ball

Exercise: Reverse Leg-Lifts on a Ball Do: engage your back and glutes throughout; keep your neck in a neutral position Don't: overextend your legs, arch your back Easier: One leg at a time [rda_video video_url="http://player.vimeo.com/video/68507468"]…

How-to: Crossover Twists with a Ball

Exercise: Crossover Twists with a Ball Do: Keep your shoulders in contact with the mat Don't: rush, or twist further than you can with control [rda_video video_url="http://player.vimeo.com/video/65524829"] Click here to see all the How-To Vid…

How-to: Pass The Ball Situps

Exercise: Pass The Ball Situps Do: Keep head lifted, keep low back in contact with the mat at all times Don't: Rush Easier: only lower your legs to 45 degrees Harder: lower your legs to within inches of the floor [rda_video video_url="http://player.…

How-to: Clamshells

Exercise: Clamshells Do: Line up your shoulders, hips, and heels on a straight line Don't: Race through the reps [rda_video video_url="http://player.vimeo.com/video/65507212"] Click here to see all the How-To Videos... …

How-to: Bicycle Situps

Exercise: Bicycle Situps Do: Go slowly, keep your lower torso still, twist strongly Don't: Go fast, "flail" Easier: keep your outstretched foot higher Harder: lower your outstretched foot closer to the ground [rda_video video_url="//player.vimeo.com/…

How-to: Burpees & Variations

Exercise: Burpees Variations:Half Burpees, Squat Thrusts Do: Hit all the 'stops' with good form: Squat, plank, push-up, squat-jump Don't: Rush through it and sacrifice form [rda_video video_url="//player.vimeo.com/video/99249736"] Click here…

How-to: Bridges & Variations

Exercise: Bridges Variations: Basic, One leg, Marching, One leg with a Kick Do: Keep hips level and as still as possible. Engage your abs and glutes before lifting your hips Don't: Allow hips to dip side to side Easier / Harder: The variations are li…

How-to: Leg Circles

Exercise: Leg Circles Do: Keep your trunk as still as possible; keep circles small enough to allow this control. Easier: smaller circles Harder: larger range of motion [rda_video video_url="//player.vimeo.com/video/99557152"] Click here to s…

How-to: Flying Plank Push-Up

Exercise: Flying Plank Push-Up Do: Keep your hips neutral - flat line from your head down to your heels; do a full push-up; try to keep your hips and shoulders square to the floor when doing the "flying" Don't: Allow your hips to rise up or sag Easier:…

How-to: Fire Hydrants

Exercise: Fire Hydrants Do: Keep hips and torso as still as possible Don't: arch your back, lift your hip, or look down [rda_video video_url="//player.vimeo.com/video/99249735"] Click here to see all the How-To Videos... …

How-to: High Knees

Exercise: High Knees Do: Get your knees high! Don't: look down, let your chest and shoulders sag Easier: fewer reps, go more slowly Harder: step quickly [rda_video video_url="//player.vimeo.com/video/98698078"] Click here to see all the How-…

How-to: Prisoner Get-Ups

Exercise: Prisoner Get-Ups Do: take your time, and hit all the "Stops": 1) lie down 2) sit up 3) tuck your knee under 4) rise to kneeling 5) stand up Easier: Use your hands to support Harder: Add weight [rda_video video_url="//player.vimeo.com/vi…

How-to: Mountain Climbers & Spidermans

Exercise: Mountain Climbers and Spidermans For Mountain Climbers, bring your knees straight in towards your chest without touching your front foot to the floor; for Spidermans, bring your front foot to the outside of your hand and transfer your weight to…

How-to: Power Push-Ups

Exercise: Power Push-Ups Do: practice good plank and push-up form Don't: allow your hips to rise or sag Easier: Do push-ups from your knees Harder: n/a [rda_video video_url="//player.vimeo.com/video/99309990"] Click here to see all the How-T…

How-to: I, Y, & Tees

Exercise: I, Y, & Tees Do: Engage your core and glutes throughout, keep the motions small Don't: overdo the pulsing motion Easier: take rests Harder: add small hand weights [rda_video video_url="//player.vimeo.com/video/99249729"] Click…

How-to: Plank – Elbows to Hands

Exercise: Plank - Elbows to Hands Do: Follow all the good form advice for a standard plank; remember to alternate which arm leads [rda_video video_url="//player.vimeo.com/video/98700221"] Click here to see all the How-To Videos... …

How-to: Penguins

Exercise: Penguins Do: feel it in your oblique muscles (either side of your trunk) Don't: roll your shoulders up side to side - keep them roughly parallel to the floor [rda_video video_url="//player.vimeo.com/video/98601955"] Click here to se…

How-to: Plank

Exercise: Plank Do: Keep hips in line with heels and the crown of your head, keep arms "pulled out" of their shoulder sockets Don't: drop or raise hips, sink into your shoulders Easier: plank from the elbows on all fours Harder: from the wrists; raisi…

How-to: Push-Ups

Exercise: Push-Ups Do: Place hands slightly wider than shoulder width apart, point elbows about 45 degrees away from your torso, get to a 90 degree bend in your elbows at the bottom position Don't: allow your hips to rise up or sag Easier: do push-ups…

How-to: V-Sit

Exercise: V-Sit Do: keep head and chest lifted, try to keep a flat low back Don't: round your back Easier: support yourself with hands behind your knees Harder: longer balances [rda_video video_url="//player.vimeo.com/video/98610712"] Click …

How-to: Side Lifts

Exercise: Side Lifts Do: Align your head, butt, and heels in one straight line Don't: Look down at your feet [rda_video video_url="//player.vimeo.com/video/98613050"] Click here to see all the How-To Videos... …

How-to: Roll-Ups

Exercise: Roll-Ups Do: Rise and lower with control; engage your abs; focus on tucking your pelvis under before starting the roll-down Don't: use momentum; forget to breathe! Easier: use hands to support you Harder: n/a [rda_video video_url="//player.…

How-to: Push-Ups on a Ball

Exercise: Push-Ups on a Ball Variations: FOB Push-ups; FOB single-leg push-ups; HOB push-ups from the knees; HOB push-ups (lowering motion only); HOB full push-ups Do: Practice good standard push-up form Don't: Allow your shoulders to rise towards your…

How-to: Rollover & Situp

Exercise: Rollover & Situp Do: Use your core muscles to roll you over Don't: use your hands or feet to roll yourself; use momentum to rise up to the situp Easier: Use hands to support yourself in the situp Harder: n/a [rda_video video_url="//pla…

How-to: Praying Mantis Plank

Exercise: Praying Mantis Plank Do: Return to good plank form between each rep Easier: Touch outstretched foot to floor near hand, instead of touching hand & foot in the air; or leave both hands in place and just reach your foot out. Click here …

How-to: Supermans

Exercise: Supermans (to be grammatically correct, should this be Supermen? Or better yet, maybe Superwomen?!) Do: engage your core and glutes before lifting up to hover Don't: raise hands and feet too high, creating an arch in your back [rda_video vide…

How-to: Sumo Push-Ups

Exercise: Sumo Push-Ups Do: Take a wide stance with feet and hands; practice good push-up form Don't: allow hips to sag or to rise up into a pike position Easier: do the push-ups from your knees Harder: n/a [rda_video video_url="//player.vimeo.com/v…

How-to: Lizard Planks

Exercise: Lizard Planks Do: allow your hips and shoulders to twist with the side knee movement Don't: let your hips rise up into a pike position Easier: take rests Harder: n/a [rda_video video_url="//player.vimeo.com/video/66576423"] Click …

How-to: Planks with Knee Tucks (FOB)

Exercise: Planks with Feet on the Ball & Knee Tucks Do: Initiate the movement by lifting your hips up Easier: straight knee tucks Harder: Side to side knee tucks [rda_video video_url="//player.vimeo.com/video/74056293"] Click here to see …

How-to: Triceps Push-Up

Exercise: Triceps Push-Up Do: Keep elbows tucked to your sides, practice good push-up form Don't: allow hips to sag or rise up into a piked position Easier: From the knees Harder: Elevate your feet on a step, bench or chair [rda_video video_url="//p…

How-to: Hamstring Curls on a ball

Exercise: Hamstring Curls on a ball (FOB) Variations: 2 legs, 2-to-1, single leg Do: Keep hips lifted Easier: 2 legs; take more rests Harder: single leg variations [rda_video video_url="http://player.vimeo.com/video/65522689"] Click here to…

How-to: Planks with Single Knee Tucks on a Ball

Exercise: Planks with Single Knee Tucks on a Ball (HOB) Do: Try to keep as still as possible in your upper body and trunk Modification: do this from the ground, or with your elbows on the ball if you have wrist pain [rda_video video_url="http://playe…

How-to: Walking Push-up

Exercise: Walking Push-up Do: Practice good push-up form Don't: Allow hips to pike up or sag Easier: Do pushups from your knees; step hand and foot one at a time instead of simultaneously Harder: n/a [rda_video video_url="//player.vimeo.com/video/99…

How-to: Planks on a Ball

Exercise: Planks on a Ball Variations: Feet on the Ball (FOB) and Hands on the ball (HOB) Do: Keep a straight line from the crown of your head to your heels Don't: allow hips to sag or rise, or sink into your shoulder sockets Don't: attempt the HOB pl…

How-to: Lateral Roll on a Ball

Exercise: Lateral Roll on a Ball Variations: Iron Cross, Charlie's Angels Do: Keep hips lifted Don't: Easier: Iron cross variation Harder: Charlie's Angels variation [rda_video video_url="http://player.vimeo.com/video/68507467"] Click here …

How-to: High Bridge with Marching on a Ball

Exercise: High Bridge with Marching on a Ball Do: Keep hips lifted, keep torso as still as possible Don't: let hips sag Easier: no arms Harder: with arms [rda_video video_url="http://player.vimeo.com/video/65524827"] Click here to see all t…

How-to: Bridge – Feet on a Ball

Exercise: Bridge - Feet on a Ball (FOB) [rda_video video_url="http://player.vimeo.com/video/65523185"] Click here to see all the How-To Videos... …

How-to: Roll-downs on a Ball

Exercise: Roll-downs on a Ball Do: Roll slowly and with control, initiate the roll-down by tucking your pelvis under Don't: Start sitting in the centre of the ball, or go too quickly Harder: Raise one arm at a time as shown [rda_video video_url="http:…

How-to: Swimming on a Ball

Exercise: Swimming on a Ball Do: Maintain a straight line from head to heels, keep your neck neutral, engage your abdominal muscles Don't: Overextend/arch your back, look up or look down [rda_video video_url="http://player.vimeo.com/video/68514906"]…

How-to: CoreBuilder Stretching Sequence

Exercise: CoreBuilder Stretching Sequence Do: Perform this sequence after every CoreBuilder workout! [rda_video video_url="http://player.vimeo.com/video/68514904"] Click here to see all the How-To Videos...…

How-to: Tabletop Rollout on a Ball

Exercise: Tabletop Rollout on a Ball Do: Go slowly, with control; bend at the hips; keep your neck neutral Don't: pitch forward at the hips as though in a plank [rda_video video_url="http://player.vimeo.com/video/68514907"] Click here to see…

How-to: Tricep Rollout on a Ball

Exercise: Tricep Rollout on a Ball Do: Maintain a plank position and neutral neck position Don't: Pop back up to the starting position (go slowly instead) [rda_video video_url="//player.vimeo.com/video/68514908"] Click here to see all the H…

How-to: Side Plank

Exercise: Side Plank Variations: from elbow or from hand; arm lifted; leg lifted; both arm and leg lifted Do: Align your head, hips, and heels in a straight line Don't: Look at your feet Easier: hand on hip, from the elbow Harder: Variations are lis…

How-to: Walkout Push-ups on a Ball

Exercise: Walkout Push-ups on a Ball Do: Maintain a plank position and neutral neck position; alternate which hand leads the march [rda_video video_url="//player.vimeo.com/video/68514909"] Click here to see all the How-To Videos... …

How-to: Bear Crawls

How-to: Upper Body Warm-Up

How-to: Engage your TVA

How-to: Dead Bugs

Four Hacks to Make Push-Ups Easier

How-to: Body Tap Planks

How-to: Upper Body Warm-Up

How-to: Push-Up Progression

How-to: Squat with Weight

How-to: Thrusters

How-to: Split Squat with Raised Leg

How-to: Lunges with Weight

How-to: Deadlift and Romanian Deadlift

How-to: Side to Side Switches

How-to: Single Leg Dead Lift

How-to: Cross-Under Swipes

How-to: Bird Dog on a Ball

How-to: Seated Marching on a Ball

How-to: Seated Hip Tilts and Swivels

How-to: Russian Twists

How-to: Ab Leg Lifts & Scissors

How-to: Reverse Leg-Lifts on a Ball

How-to: Crossover Twists with a Ball

How-to: Pass The Ball Situps

How-to: Clamshells

How-to: Bicycle Situps

How-to: Burpees & Variations

How-to: Bridges & Variations

How-to: Leg Circles

How-to: Flying Plank Push-Up

How-to: Fire Hydrants

How-to: High Knees

How-to: Prisoner Get-Ups

How-to: Mountain Climbers & Spidermans

How-to: Power Push-Ups

How-to: I, Y, & Tees

How-to: Plank – Elbows to Hands

How-to: Penguins

How-to: Plank

How-to: Push-Ups

How-to: V-Sit

How-to: Side Lifts

How-to: Roll-Ups

How-to: Push-Ups on a Ball

How-to: Rollover & Situp

How-to: Praying Mantis Plank

How-to: Supermans

How-to: Sumo Push-Ups

How-to: Lizard Planks

How-to: Planks with Knee Tucks (FOB)

How-to: Triceps Push-Up

How-to: Hamstring Curls on a ball

How-to: Planks with Single Knee Tucks on a Ball

How-to: Walking Push-up

How-to: Planks on a Ball

How-to: Lateral Roll on a Ball

How-to: High Bridge with Marching on a Ball

How-to: Bridge – Feet on a Ball

How-to: Roll-downs on a Ball

How-to: Swimming on a Ball

How-to: CoreBuilder Stretching Sequence

How-to: Tabletop Rollout on a Ball

How-to: Tricep Rollout on a Ball

How-to: Side Plank

How-to: Walkout Push-ups on a Ball

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