How-to: Upper Body Archives | https://rollerderbyathletics.com/category/how-to-upper-body/ Mon, 13 Nov 2017 08:04:26 +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 How-to: Upper Body Archives | https://rollerderbyathletics.com/category/how-to-upper-body/ 32 32 41369847 How-to: Upper Body Warm-Up https://rollerderbyathletics.com/upper-body-warm/ https://rollerderbyathletics.com/upper-body-warm/#respond Sat, 18 Mar 2017 21:49:10 +0000 https://rollerderbyathletics.com/?p=26672 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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]]> https://rollerderbyathletics.com/upper-body-warm/feed/ 0 26672 How-to: Upper Body Warm-Up https://rollerderbyathletics.com/how-to-upper-warmup/ Sun, 03 Apr 2016 21:40:30 +0000 http://www.rollerderbyathletics.com/?p=9726 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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]]> 9726 How-to: Push-Up Progression https://rollerderbyathletics.com/how-to-pushup-progression/ Sun, 03 Apr 2016 21:35:24 +0000 http://www.rollerderbyathletics.com/?p=9724 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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]]> 9724 How-to: Upper Body Stretch https://rollerderbyathletics.com/how-to-upper-body-stretch/ Sun, 03 Apr 2016 21:31:47 +0000 http://www.rollerderbyathletics.com/?p=9719 Exercise: Upper Body Stretch Sequence Do: Just follow along and hold each stretch for 30 seconds minimum! Here’s the list: Chest stretch on the wall (or door stretch) Door frame back stretch Forearm stretch – inside and outside Back to all How-To Videos, in alphabetical order…

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]]> 9719 How-to: Hollow Body Holds + Rocks https://rollerderbyathletics.com/how-to-hollow-body/ Sun, 03 Apr 2016 21:27:56 +0000 http://www.rollerderbyathletics.com/?p=9715 Exercise: Hollow Body Holds, Hollow Body Rocks Do: Keep your low back pinned to the floor, engage your lats, glutes, and basically everything! Don’t: Crunch your chin to your chest. Easier: Knees bent to a tabletop position Harder: Arms overhead (biceps to ears); Hollow Body Rocks can be done after you master this position. See also: Planks, Push-ups Back to […]

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]]> 9715 How-to: Bench Dips https://rollerderbyathletics.com/how-to-bench-dip/ Fri, 26 Jun 2015 23:20:30 +0000 http://www.rollerderbyathletics.com/?p=5746 Exercise: Bench Dips (aka Chair Dips) Do: Keep shoulders down, elbows pointed back Don’t: let your shoulders hunch towards your ears. Easier: Place feet closer to your bench Harder: Elevate feet See also: Triceps Push-Ups, Triceps Roll-outs Back to all How-To Videos, in alphabetical order…

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]]> 5746 How-to: Deadlift and Romanian Deadlift https://rollerderbyathletics.com/how-to-deadlift/ Sat, 27 Jun 2015 01:43:56 +0000 http://www.rollerderbyathletics.com/?p=5729 Exercise: Deadlift; Romanian Deadlift Do: 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 is past them. Don’t: lean forward with weight over toes and shoulders forward of the bar; […]

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]]> 5729 How-to: Burpees & Variations https://rollerderbyathletics.com/how-to-burpees/ Sat, 05 Jul 2014 05:26:30 +0000 http://www.rollerderbyathletics.com/?p=1778 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   Click here to see all the How-To Videos…

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]]> 2729 How-to: Flying Plank Push-Up https://rollerderbyathletics.com/flying-plank-pushup/ Sat, 05 Jul 2014 05:14:45 +0000 http://www.rollerderbyathletics.com/?p=1784 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: Do push-ups and/or flying from your knees […]

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]]> 2732 How-to: Mountain Climbers & Spidermans https://rollerderbyathletics.com/mountain-climb-spiderman/ Sat, 05 Jul 2014 05:11:46 +0000 http://www.rollerderbyathletics.com/?p=1800 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 it. Do: Place wrists directly below shoulders Don’t: allow hips to rise up Easier: go […]

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]]> 1800 How-to: Power Push-Ups https://rollerderbyathletics.com/power-pushups/ Sat, 05 Jul 2014 05:11:13 +0000 http://www.rollerderbyathletics.com/?p=1810 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   Click here to see all the How-To Videos…

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]]> 1810 How-to: I, Y, & Tees https://rollerderbyathletics.com/i-y-tees/ Sat, 05 Jul 2014 05:10:56 +0000 http://www.rollerderbyathletics.com/?p=1791 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   Click here to see all the How-To Videos…

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