Category: PUYJ-planner-and-instructions
Program Planner
Use this tool to plan your week ahead (including life events, derby practices, and when you’ll complete all the prescribed workouts for the week), as well as to record what you actually did. This is super important to your success! Get your planner fi…
Read More
Instructional Videos
These How-To Videos provide the instruction on how to do the exercises listed in your weekly plans. Give ‘em a look and get comfortable with the form for each move before attempting your workouts. An Click this link to access the RDA Standardized Rol…
Read More
Terminology
The number of reps is described as follows: “40 reps, alternating” = do 40 total repetitions, in other words 20 on each side, alternating sides. “10 reps per side” = do 10 repetitions on each side, or 20 total. Do all the reps on one side, the…
Read More
Warming Up and Cooling Down
Warm up: active movements to get joints and muscles moving through a range of motion – about 5 minutes. Here’s an example routine: jog in place for 1 minute, high knees x 30, bum kicks x 30, half squats x 20, side lunges x10/side, good mornings x 10, …
Read More
Heart Rate Info
Visit this page to determine your Maximum Heart Rate (MHR). Scroll down to “Calculator.” Enter your age, choose “Running” for the sport, and "Average" for the Experience level. Use the value given at the top line, the "Combined Londeree, Moeschber…
Read More
Useful links
Gmaps Pedometer (to measure the distance of a run or bike ride): www.gmap-pedometer.com Roller Derby Athletics HIIT workout videos Smartphone based heart rate monitor: Apple or Android …
Read More
Steps to complete for *prizes*
As a reminder, if you complete these steps (designed, by the way, to improve your results with Pump Up Your Jam!), you'll be entered to win. Your choice: One full year of All-Star Access, or a $50 Rollergirl.ca gift certificate! Athlete questionnaire…
Read More