How-to: Core Archives |

How-to: Bear Crawls

RDA Team — Fri, 25 Mar 2022 22:04:34 +0000

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: When going backwards, take smaller steps with your feet (so that your hands can keep up!) Don’t: Raise your butt up […]

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How-to: Upper Body Warm-Up

RDA Team — Sat, 18 Mar 2017 21:49:10 +0000

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 warm-up routine should not take you more than 5 minutes. Do: […]

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How-to: Engage your TVA

RDA Team — Sun, 22 Jan 2017 01:24:50 +0000

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 force of your contraction in set 2 & 3. Don’t: Easier: n/a Harder: push […]

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How-to: Dead Bugs

RDA Team — Sun, 22 Jan 2017 01:18:06 +0000

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 towards the floor while you lower your left leg, and alternate. 2) Lie down with head […]

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Four Hacks to Make Push-Ups Easier

RDA Team — Thu, 10 Nov 2016 03:05:32 +0000

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, more than ever we skaters need strong backs, shoulders, chests, and […]

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How-to: Body Tap Planks

RDA Team — Thu, 28 Apr 2016 13:11:03 +0000

Exercise: Body Tap Planks Do: Keep good plank form. Don’t: Sway side to side as you swap hands; or, let your butt rise up Easier: Go slow and steady. Harder: Elevate feet on a bench or chair. See also: Planks Back to all How-To Videos, in alphabetical order…

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How-to: Upper Body Warm-Up

RDA Team — Sun, 03 Apr 2016 21:40:30 +0000

Exercise: Upper Body Warm-Up and Mobility Sequence Do: 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-throughs 10 Cactus Arms 10 Wall Push-ups 10 Pull-Aparts – overhand 10 Pull-Aparts – underhand 10 T-Spine roll-outs in each […]

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How-to: Push-Up Progression

RDA Team — Sun, 03 Apr 2016 21:35:24 +0000

Exercise: Push-Up Progression A 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, before you progress to the next lower hand elevation. Back to all […]

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How-to: Squat with Weight

RDA Team — Sat, 27 Jun 2015 02:17:12 +0000

Exercise: Squats with Weight Do: 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 the gym. Harder: Lift heavier weight. See also: Squats & Squat Jumps Back to all […]

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How-to: Thrusters

RDA Team — Sat, 27 Jun 2015 02:10:19 +0000

Exercise: Thrusters Do: Drive up powerfully with legs and hips Don’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: Squats, Burpees & Variations Back to all How-To Videos, in alphabetical order…

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How-to: Split Squat with Raised Leg

RDA Team — Sat, 27 Jun 2015 02:03:48 +0000

Exercise: Split Squat with Raised Back Leg Do: 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 instead Harder: lift heavier weight See also: Split Squats, Lunges Back to all How-To Videos, in alphabetical order…

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How-to: Lunges with Weight

RDA Team — Sat, 27 Jun 2015 01:59:40 +0000

Exercise: Weighted Lunge Do: 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 squats instead Harder: lift heavier weight See also: Split Squats, Lunges Back to all How-To […]

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