FOCUS

INTENSITY

CONTENT TYPE

All-Star Power Medley Workout

Workout Focus: Power & Agility! Intensity: moderate You need: a timer, rolled towel or t-shirt, and a bench or box. Mat optional. Suggested Warmup: 25 Jumping Jacks | 30 High Knees | 20 Half Squats | 20 Good Mornings | 20 Walking Lunges Stability …

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All-Star Hufflepuff Workout

Workout Focus: Endurance, Power & Agility, Lower Body You need: a timer Suggested Warmup: 30s each: Jumping Jacks, Half Squats, Good Mornings, High Knees Stability Training: Walking Lunges with a reach-back: 20 lunges (=10 each side) x 2 All-Star …

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All-Star NO-MO’-FOMO Workout

Workout Focus: Core / Stability You Need: A mat and a physio ball (see notes if you don’t have a ball!) Intensity: Light Suggested Warmup: See below Stability Training: Included in the workout! All-Star NO-MO’-FOMO Workout Kick your “Fear of M…

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All-Star Speedy Feet 2 Workout

This agility workout is a Tabata - meaning short intervals of 20 seconds of work with 10 seconds of rest between. The hard work of Tabata is definitely worth it - if you work to 100% of your capacity, you'll get maximum results with minimal time commitmen…

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All-Star Up and Down Workout

Workout Focus: Endurance, Speed & Power You Need: A stopwatch or interval timer, a bench or chair for step-ups Suggested Warmup: The Super-Quick Warmup Routine, or: 25 jumping jacks | 20 wall push-ups | 20 good mornings | 20 half squats | 20 arm cir…

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All-Star Up and Down Workout

Workout Focus: Hi-Low Workout- upper body, core, endurance You Need: a mat; a timer or stopwatch Intensity: moderate to intense Suggested Warmup: 20x half squats | 20x walking lunges |20 good mornings | arm circles forward and backward for 20s each |…

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All-Star Power Pairs Workout

Workout Focus: Power, Strength, Full Body Intensity: Moderate to Intense You Need: Stopwatch, mat (optional) Suggested Warmup: Try the All-Star Super-Quick Warm-Up Routine! Or: 20 jumping jacks, 20 bum kicks, 20 half squats, 20 good mornings, 20 walki…

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All-Star King Kong Workout

Workout Focus: Strength, Lower Body You Need: A timer, mat, a chair or bench, barbell/dumbbells optional Intensity: Moderate intensity Suggested Warmup: 20 half squats | 20 wall push-ups | 20 good mornings | 10 full squats | 10 walking lunges | 10 arm …

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All-Star Stay Strong II Workout

Workout Focus: Strength, Core You Need: A mat, a chair or bench Suggested Warmup: 20 x half squats | 20 x wall push-ups | 20 x good mornings | 10 x full squats | 10 walking lunges | 10 arm circles both directions Stability training: Included in the wo…

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All-Star Triple P Workout: Plyo Power Party!

Workout Focus: Plyometrics for power You Need: A mat for burpees and a rolled t-shirt or towel for one-foot agility hops. Suggested Warmup: 20 half squats, 20 good mornings, 30 jumping jacks, 10 forward leanover lunges each side, 20 wall push-ups. Sta…

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All-Star AMRAP 12 Workout

Workout Focus: Endurance, Power, Strength, Full Body You need: Stopwatch, bench for dips, mat (optional) Warm up: 20 x wall push-ups | 20 x good mornings | 20 walking lunges | 20 half squats | 3 core activations + 20 Dead Bugs (from the How to Engag…

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All-Star Core & More Workout

Workout Focus: Core, Strength Intensity: Moderate You Need: Just a mat! Suggested Warmup: Activate your TVA (3x 8), 20 wall push-ups, 30s Bear Crawls, 20 walking lunges, 20 Good Mornings, 20 Squats, 10 Squat jumps. Stability Training: All included! …

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10-Minute Power Up HIIT

Workout Focus: Power + Agility, Endurance Intensity: Intense You Need: A timer, a mat, a chair/step/bench Suggested Warmup: 20 half squats, 20 good mornings, 30 jumping jacks, 20 walking lunges, arm circles both ways x 10, 20 wall push-ups, 10 full squ…

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All-Star RDA Filthy 50 Workout

Workout Focus: Lower Body, Strength Intensity: Moderate to Intense You Need: A box or bench (optional), a mat Suggested Warmup: 50 x jumping jacks | 20 x half squats | 20 x wall push-ups | 20 x good mornings | 20 x full squats | 20 x walking lunges | …

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All-Star Body Burn Time Challenge Workout

Workout Focus: Full body, Power & Agility, Endurance! Intensity: You choose! You Need: A chair or bench, a stopwatch. Skipping rope optional (see explanations below) Suggested Warmup: 20 half squats | 20 wall push-ups | 20 good mornings | 20 full s…

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All-Star Spring Loaded II Workout

Workout Focus: Agility, Power, Cardio Intensity: Moderate to Intense! You Need: A stopwatch or interval timer, and a weight plate or dumbbell for side-to-side switches (see alternatives below if no weight available) Suggested Warmup: 20 half squats, 20…

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All-Star “Exhale” Workout

Workout Focus: Strength, Mobility, Core, Full Body Intensity: Light You Need: Just a mat and a smile! You might need a strap, band, or towel for the stretches Suggested Warmup: None, included in the workout Stability Training: Also included Printable…

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bear crawl

All-Star “Count Your Cardio” Ladder Workout

  Workout Focus: Endurance, Lower Body, Upper Body You Need: Just a mat if you want one! Suggested Warmup: 30s each: jumping jacks, half squats, good mornings, high knees, wall push-ups. Stability Training: Bear Crawls - 3 to 5 laps, forward and …

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All-Star Power Jam Plyo Workout

Workout Focus: Power & Agility You Need: A wall, a timer and a smile! Box optional. Stability ball optional for the stability training section. Suggested Warmup: Do the Super Quick Warmup Routine, or: 25 jumping jacks, 20 walking lunges, 50 high kne…

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All-Star Hip Strength Workout:

Workout Focus: Lower Body Strength (hips!) You Need: A theraband or other stretchy band in a loop! Mat & bench optional Suggested Warmup: 5 minutes of jogging or cycling, OR the Super Quick Warmup Routine All-Star Hip Strength Workout: Band Mar…

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All-Star Hot Stepper II Workout

Workout Focus: Agility You Need: A timer or stopwatch, mat optional, bench optional. Please wear shoes! Suggested Warmup: 25 jumping jacks | 20 half squats | 20 wall push-ups | 20 good mornings | 10 each calf raises, and single-leg calf raises | 20 easy…

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All-Star Cardio Ladder Workout

Workout Focus: Endurance, Lower Body You Need: A chair or box, a timer Suggested Warm Up: 30s each: jumping jacks, half squats, good mornings, high knees Stability Training: Walking lunges with a reach-back: 20 lunges (=10 each side) x 2. All-Star Car…

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AMRAP Side to Side Workout

Hey there, friends! This week I'm offering a sneak peek into what Membership looks like at Roller Derby Athletics. Whether you're an All-Star Member, or a full-blown MVP (which gets you full access to all the training programs too), every single week I …

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All-Star “Balanced” Workout

Workout Focus: Lower Body, Strength, Core (+ Stability!) You Need: A mat & timer; a ball of any kind - heavier is better, like a smaller medicine ball. (Optional: BOSU ball) Suggested Warmup: 50 jumping jacks; 15 calf raises; 10 single leg calf rais…

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All-Star Resolve Workout

Workout Focus: Lower Body, Endurance You Need: A timer. Mat optional! Suggested Warmup: try the Super Quick Warm-Up Routine or: 25 Jumping Jacks, 25 high knees, 20 wall push-ups, 20 squats. Stability Training: Walking lunges with reach-back x 16 each …

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All-Star Fresh Start Workout

Workout Focus: Full Body, Strength, Endurance Intensity: Moderate You Need: A timer. Mat and box or bench optional! Suggested Warmup: try the Super Quick Warm-Up Routine or: 25 Jumping Jacks, 25 high knees, 20 wall push-ups, 20 squats, 20 walking lung…

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All-Star Box Workout

Workout Focus: Full Body, Power/Agility Intensity: Intense You Need: A box or bench Suggested Warmup: try the Super Quick Warm-Up Routine + 3-5 minutes of jogging and/or jumping jacks or stationary cycling. Stability Training: One foot balance, eyes …

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All-Star Pop! Pop! Pop! Workout

Workout Focus: Full Body, Endurance Intensity: Intense You Need: A chair, timer, and a short attention span! Suggested Warmup: try the Super Quick Warm-Up Routine. Stability Training: Prisoner Get-Ups x 10 each side. All-Star Pop! Pop! Pop! Workout: …

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conquer anything HIIT workout

The Conquer Anything HIIT Workout

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 blocke…

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All-Star Jump In Time Workout

Workout Focus: Full Body, Endurance, Power & Agility Intensity: Intense You Need: a box or bench; a timer or stopwatch; mat optional Suggested Warmup: 25 jumping jacks | 20 x half squats | 30 high knees | 20 x wall push-ups | 20 x good mornings |…

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All-Star Planksgiving Challenge Workout!

Workout Focus: Endurance, Core You Need: A mat, stopwatch, and a smile! Suggested Warmup: 20 half squats | 20 wall push-ups | 20 good mornings | 20 full squats | 20 walking lunges | 10 squat jumps or the Super Quick Warm-Up Routine All-Star Planksgiv…

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All-Star AMRAP100 Workout

Workout Focus: Full Body, Endurance, Strength You Need: A mat, stopwatch, and an attack-it mentality! Suggested Warmup: 20 half squats | 20 wall push-ups | 20 good mornings | 20 full squats | 20 walking lunges | 10 squat jumps or the Super Quick Warm-Up…

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All-Star “Core-Booster” Workout

Workout Focus: Major core strength and stamina! You Need: A mat, a timer Suggested Warmup: 30s marching in place | 30s arm circles | 20 wall push-ups | 30s jumping jacks | 30s high knees... OR, just do this workout after any other training session …

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All-Star “Cardio Circuit Situation” Workout

Workout Focus: Full Body, Endurance You Need: a timer or stopwatch, step/bench/chair. OPTIONAL: dumbbells, skipping rope. Suggested Warmup: 50 jumping jacks | 20 half squats | 20 wall push-ups | 20 good mornings | 20 full squats | 20 walking lunges | 2…

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All-Star Power Jam Workout

Workout Focus: Full Body, Endurance You Need: a timer or stopwatch Stability training: Cool down with 60s of Bird Dogs. Suggested Warmup: 50 jumping jacks | 20 half squats | 20 wall push-ups | 20 good mornings | 20 full squats | 20 walking lunges | 20…

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All-Star Turkey Trot Workout

Workout Focus: Full Body, Endurance You Need: a chair; a timer or stopwatch Stability Training: none today! Suggested Warmup: 50 jumping jacks | 20 x half squats | 20 x wall push-ups | 20 x good mornings | 20 x full squats | 20 walking lunges | 20 arm…

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All-Star Plyo Punch Workout

Workout Focus: Full Body, Power/Agility, Endurance You Need: a mat; a timer or stopwatch Suggested Warmup: 50 jumping jacks | 20 half squats | 20 wall push-ups | 20 good mornings | 20 full squats | 20 walking lunges | 20 arm circles each direction. O…

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All-Star Birthday Bumps Workout

  Workout Focus: Full Body, Power/Agility, Endurance You Need: A good attitude! Mat optional :) Stability training: Side plank 30s each side. Suggested Warmup: 25 jumping jacks | 20x half squats | 20x wall push-ups | 20x good mornings | 20 x full…

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All-Star “Serenity Now!” Workout

Workout Focus: Strength, Core, Full Body You need: a mat Suggested Warmup: 20 x half squats | 20 x wall push-ups | 20 x good mornings Stability training: included All-Star “Serenity Now!” Workout Perform each exercise slowly, deliberately, with …

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All-Star “Muscle Endurance 101” Workout

Workout Focus: Strength, Full Body You need: a mat, timer, skipping rope (all optional) Suggested Warmup: Try the new All-Star Super-Quick Warm-Up Routine! Or: 20 jumping jacks, 20 bum kicks, 20 half squats, 20 good mornings, 20 walking lunges, 20 wal…

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better burpees

Better Burpees, Eight Ways

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 fo…

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All-Star Agility Pyramid Workout

Workout Focus: Agility, Core Intensity: Moderate You need: A mat Warm Up: 20 half squats, 20 good mornings, 30 jumping jacks, 20 walking lunges, arm circles both ways x 10, 30s high knees Stability Training: included All-Star Agility Pyramid Workout…

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All-Star Endless Summer Workout

Workout Focus: Endurance, Lower Body Intensity: Intense! You need: A timer, water. Warm Up: 20 x half squats | 20 x walking lunges | 20 x good mornings | arm circles forward and backward for 20s each | 20  x wall push-ups ... or try the Super-Quick…

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All-Star Core Without Bore Workout

Workout Focus: Core strength You need: A mat & a physio ball (optional) Warm Up: 20 jumping jacks | 20 wall push-ups | 20 good mornings | 10 supermans | 30s high knees | 30s arm circles each direction Stability Training: included! All-Star Core…

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All-Star Frogger Workout

Workout Focus: Full body strength and power You need: Mat (optional), a wall Warm Up: 20 half squats | 20 wall push-ups | 20 good mornings | 20 full squats | 20 walking lunges | 30s high knees | 30s arm circles each direction Stability Training: …

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All-Star Fitness Skills Blender Workout

Workout Focus: Agility, Strength, Power, Stability You need: Mat (optional), timer/stopwatch, and a smile! Warm Up: 20 x jumping jacks | 20 x bum kicks | 20 x half squats | 20 x good mornings | 20 walking lunges | 20 x wall push-ups | 10 Squat Jumps…

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All-Star Ready for the Floor Workout

Workout Focus: Strength, Full BodyYou need: Mat (optional), chair or benchWarm Up: Try the new All-Star Super-Quick Warm-Up Routine! Or: 20 x jumping jacks | 20 x bum kicks | 20 x half squats | 20 x good mornings | 20 walking lunges | 20 x wall push-up…

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All-Star Tremendous Two-fer Workout

Workout Focus: Endurance, Power, Strength, Full BodyYou need: Stopwatch, mat (optional)Warm Up: Try the new All-Star Super-Quick Warm-Up Routine! Or: 20 x jumping jacks | 20 x bum kicks | 20 x half squats | 20 x good mornings | 20 walking lunges | 20 x…

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All-Star Firecracker AMRAP Workout

Workout Focus: Endurance, Power, Strength, Full Body You need: Stopwatch, bench for dips, mat (optional) Warm up: 20 x wall push-ups | 20 x good mornings | 20 walking lunges | 20 half squats | 3 core activations + 20 Dead Bugs (from the How to Engag…

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Quick Warm-Up - RDA

My Super-Quick Warm-Up Routine

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, t…

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All-Star Take No Prisoner Workout

This no-impact workout strengthens your core for major stability on the track, which will help you laser-focus your attention on getting that win. Workout Focus: Core Strength You need: A timer and mat Warm up: 20 x wall push-ups | 20 x good mornings…

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All-Star Feel the Burn Workout

Workout Focus: Endurance, Strength, Power! You need: A timer! (Mat optional) Warm up: 25 jumping jacks | 20 half squats | 20 wall push-ups | 20 good mornings | 20 walking lunges | 20 full squats Stability Training: Included with planks - try o…

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All-Star On the Minute Workout

With a set of reps to complete every minute, you choose your rest period by how fast you attack the exercises, and you're done in 13 minutes total! Add to the end of another workout for a finishing boost, or do it solo on days when you're short on time. …

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All-Star Side Step Agility Workout

Workout Focus: Agility, Core Strength, Endurance You need: Just a mat! Warm up: 25 jumping jacks | 20x half squats | 20x wall push-ups | 20x good mornings | 30s arm circles each direction Stability Training: One Foot Balance, eyes closed: 2 x 30s e…

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All-Star Iron Curtain Workout

This workout will make you a one-woman impenetrable wall that will make your opponents quake in their boots! Workout Focus: Core Strength & Stability, Upper Body You need: Just a mat! Warm up: 25 jumping jacks | 20x half squats | 20x wall push-u…

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How to Stretch Everything in 8 Minutes

How to Stretch Everything in Eight Minutes

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’…

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All-Star Lucky Seven Circuit Workout

This week's full body work out will make 7 your new lucky number! Workout Focus: Strength, Core, Upper Body, Lower Body, Power/Agility You need: mat (optional) Warm up: 20 jumping jacks | 20 high knees | 20x half squats | 20x wall push-ups | 20x go…

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All-Star Hop in the Park Workout

It's a Hop in the Park, but it's no walk in the park...This High Intensity Interval Training (HIIT) Workout is a killer method of building full body strength, quickly improving cardio endurance, and creating that magic muscle endurance reserve that you s…

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All-Star Warrior Workout

When you need to be a warrior out on the track, you'll know you've got what it takes if you've completed this workout. Channel your inner Xena and go to battle with this time challenge workout!Workout Focus: Power, EnduranceYou need: optional - mat and…

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HIIT Workout - Hop in The Park

A Hop in the Park Interval Workout

It's a Hop in the Park, but it's no walk in the park...This gym-free interval workout means business. But when you can do it outside, or with your teammates, it takes the burn off, just a touch!  High Intensity Interval Training (HIIT) Workouts should …

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All-Star Slow and Low Workout

Sometimes we have to slow things down a bit. Slow steady movements and holds can help you build amazing strength - as good for bracing and blocking as it is for powering through a wall as a jammer!  Slow and low, that is today's tempo... (Thanks, Beastie…

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Sun’s Out Guns Out Workout

Be a stronger bracer and link in your defensive chain with a stronger upper body and core!You need: A mat, a chair or bench, and a timer set to 30s / 10s intervalsWarm up: Optional: 25 jumping jacks | 25 high knees | 25 bum kicks | 20x half squats.  Re…

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All-Star Sun’s Out Guns Out Workout

Be a stronger bracer and link in your defensive chain with a stronger upper body and core!You need: A mat, a chair or bench, and a timer set to 30s / 10s intervalsWarm up: Optional: 25 jumping jacks | 25 high knees | 25 bum kicks | 20x half squats.  Re…

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All-Star Spring Loaded Workout

Ready to jump into Spring? Build Spring-Loaded legs with this "EMOM" plyometric and agility workout.“Every Minute on the Minute”, do 5 squat jumps, then continue with the set, picking up wherever you left off. Just set your timer to beep every minute,…

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All-Star Quad City 2016 Workout

This session is inspired by Toronto Roller Derby’s “Quads 4 Quad City” 2015 challenge. You can check out last year's Quad City workout here.Workout Focus: Quads! Strength and Power.You need: Nothin’ but a working set of knees.Warm up: 20 half s…

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All-Star Rock Solid Workout

Introducing the Rock Solid Brace workout, designed to take your braced formations from passable to impenetrable by strengthening your arms and core. Your teammates will thank you, and your opponents will rue the day you discovered this brace-bolstering w…

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All-Star Hop To It Workout

Hope you've had your caffeine for the day, because this week's workout will put a spring in your step. The Hop To It workout helps you max out your body's power by building strong muscles so each movement on the track will pack a punch. Grab a timer and a…

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Stretching after derby

My Quick and Dirty After-Derby Stretch

We’ve all been there. Practice ran late and you’ve got a big meeting at work first thing tomorrow. As quickly as you can, you gear down, throw your sweaty gear into your bag and run out the door – only to wake up the next morning feeling like you…

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All-Star ‘These Lovin’ Arms’ Workout

This week, gather any loving feelings that may remain after an onslaught of tacky cards and bad candy, and focus them on your sweet, sculpted upper body with the "These Lovin’ Arms” workout! ‘Cause really, who needs romance when you can fall in lov…

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All-Star Conquer Anything Workout

If you've ever had a week where you just feel like you can't quite get anything to go your way, just try this Conquer Anything workout! You can nail this workout to the wall, and then you can get back out there and conquer anything else that stands in yo…

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All-Star Killer Instinct Workout

This fast-paced workout hits all the muscle groups you need to execute your killer derby instincts. You'll be slaying it on the track!You need: A timer, a mat, and a rolled shirt or towel for agility hops.Warm up: 25 jumping jacks | 20 half squats | 20…

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All-Star Pyramid Party Workout

In this pyramid-style workout, we'll increase reps with each step to the top, then decrease reps on the way back down. Be sure to check the modification notes on how to make this workout easier or harder to suit where you’re at!You need: A chair, a b…

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All-Star Cap’n (No) Crunch Workout

The Cap'n may love his crunchy cereal, but we here at RDA love a good core workout that just makes it look like you've been thinking of nothing but crunches for weeks. The Cap'n (No) Crunch workout challenges our core strength and endurance.You need: A t…

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Pre-Hab: How to Build A Derby Booty

It’s time for a frank discussion about your butt. It’s lovely – really it is! But it’s been slacking on the job lately, and that’s not doing you any favours for your game. Today I’m going to show you how to first awaken and recruit, then stre…

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All-Star Rocket Legs 2 Workout

Let's launch the sequel to the beloved Rocket Legs workout to gain leg strength, endurance and cardio. Ready? Blast off!You need: A timer, a sturdy chair. Mat optional.Warm up: 25 jumping jacks | 20 half squats | 20 wall push-ups | 20 good mornings | 2…

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All-Star Kick It Off Workout

The holidays are over -- it's time to jump-start 2016 with a full-body circuit workout designed to kick your butt into gear!You need: A mat, an interval timer -- 45s work, 15s restWarm up: 25 jumping jacks | 20 bum kicks | 20 half squats | 20 walking l…

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All-Star Dasher & Prancer Workout

This high-energy legs and cardio workout is going to have you dashing and prancing all over the living room or gym. You're going to feel so powerful that you might want to start pulling sleighs filled with toys, but I don't advise that.You need: A timer,…

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All-Star Crazy Core Workout

This is advanced core strength training, but don't be intimidated! Everything is modifiable (check out the options in the videos) for wherever you are on your fitness journey or in your day. Bonus: the quick circut will get your heart rate up as well!You …

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All-Star Burn it Up Workout

This tabata-style workout targets muscle strength and endurance, and will get you warmed up like nobody's business. I've added some bonus core training to round out this session for a full-body workout. (Note: The Core Sequence is not a tabata - go slow a…

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How to Engage Your Core - Roller Derby Athletics

Pre-Hab: How to Engage Your Core

If you’ve ever been coached or taken a fitness class of any kind, you’ve almost certainly heard the phrase, “engage your core.” But unless you’ve got a strong fitness, yoga, or dance background, that instruction might be really difficult to fol…

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All-Star Hold it Right There Workout

Unlike plyometrics or other dynamic exercises, isometric contractions are a different way to work your muscle strength and endurance. Isometric basically means 'without moving' - so with this workout, we're going to contract and hold...and keep holding...…

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All-Star Hot Stepper Workout

You're going to be steppin' up until the cows come home with this one. Step-Ups are great for cardio, and they're also super useful for skaters, as they mimic the mechanics of skating, especially cross overs. Don't worry, your legs will get a little break…

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All-Star Half and Half 2 Workout

We're covering all of the bases with this one: upper body, lower body, core and cardio! We've done a half and half workout before, but I shook it up and switched out the moves for some variety. Make sure to rest between the two sections of the workout as …

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All-Star Steady Eddie Workout

You'll notice down at the bottom of this workout that you're off the hook for Stability Training this week. That's because this one is ALL stability and core training! It's not a long one, so it's perfect for adding on to a cardio workout like a run or bi…

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Photo by Nic Charest of Rollergirl.ca

All-Star Jammer Juice Workout

The ability to sustain your endurance, speed and power from the first whistle to the last whistle takes a lot of training. Do this workout, and you'll be ready for anything at your next bout. Two minutes of hard work, followed by a one-minute rest, then r…

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Roller Derby Athletics Bounce With Me HIIT Workout

Bounce With Me HIIT Workout

  Is it time for a punch in the fitness? Does your regular gym routine need to drink an espresso and get a job? Can I get a What? What? Today's Bounce With Me workout will be short, sweet, and sweaty. It will pop, lock and roll, and definitely g…

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All-Star Core Blast Workout

This core-specific workout is super flexible. You can sneak it in if you've only got 10 minutes to spare, or you can stretch it all the way out to a 30+ minutes full cardio/core combo! Either way, your balance, stability and core strength will thank you.Y…

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All-Star Birthday Bumps Workout

It’s my birthday today, so just like last year, I have to do one burpee for each year (and so do you!) but we’re switching it up with a burpee variety pack. Six different types of burpees, mixed in with some core strength for good measure. Check out t…

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All-Star Half & Half Workout

Full Body Strength + EnduranceYou need: A timer, a mat, a chair or benchWarm up: 25 jumping jacks | 20 half squats | 20 wall push-ups | 20 good mornings | 20 full squats | 20 walking lunges | 20 arm circles in each direction All-Star Half & Half …

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All-Star Get Schooled Workout

Choose this full body HIIT workout when you want to show your opponents who’s been studying their off-skates training. (Hint: IT'S YOU!) Sneak in a quick workout between classes, or go for a long one at lunch hour. Either way, your strength and enduranc…

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All-Star Plyo For All Workout

This is an accessible yet effective workout that focuses on power, quickness, legs legs legs! There are two streams to choose from to get you started with plyo, or to take it to the next level. Plyometric democracy!You need: A timer, a sturdy chair, box, …

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All-Star Rocket Legs Workout

Every skater wants powerful legs to blast around the track, and the endurance to keep going. This workout will get you both of those things and turn your regular, old legs into derby rocket boosters!You need: A timer, a sturdy chair. Mat optional.Warm up:…

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Power Up with Plyo

Whether you want to punch through the scrum start the second the whistle blows, or have the power to move another blocker at will to create offensive opportunities, you'll want to power up with plyo to make it happen! What the heck is plyo anyway? Shor…

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The Gun Show Workout

Like taxes and rain on your holidays, lower body injuries are both incredibly irritating, and almost inevitable. After eight years of roller derby, I recently found myself rocking a set of crutches for the first time ever, and searching for some ways tha…

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All-Star The Heat Is On Workout

Another great HIIT workout - and this week the H stands for HOT! It may or may not be hot outside, but this power and endurance workout will definitely help you generate some heat on the track.You need: Water (!!) and a stopwatch or interval timer. Mat op…

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All-Star Top Half Workout

I've got a sore paw this week, so I thought you could join me in an all-upper-body-and-core workout extravaganza! Don't worry Legs - you'll be back in action soon enough. Enjoy the rest while you can!You need: A matWarm up: Optional - 25 jumping jacks | 2…

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All-Star Agility Jam 2 Workout

Whenever I ask my athletes what they want to improve upon the most, Agility is always on the top of the list. Ask and ye shall receive! This workout will get you one step closer to being lighter on your skates and harder to catch on the track. Okay, get …

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All-Star Sweet 16 Workout

It's time for another time challenge! With a focus on endurance and full body strength, this sweet little workout is great if you're short on time but still want to push yourself. (And by sweet I mean sweaty.)You need: A stopwatch and a chair, box, or ben…

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All-Star Top Ten Workout

I recently shared my  Top Ten Moves for Roller Derby on the blog, so I was inspired to put together an All-Star workout that incorporates them all! Obviously, this will target full body strength, and any roller derby workout worth its salt includes a bit…

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All-Star A Little Bit Softer Now Workout

As the name suggests, this low-impact workout is a little softer than our usual All-Star workouts, but it will target your overall strength and muscle endurance.  Don't be fooled - just because it's soft, doesn't mean it's not...hard. Wait, what? You nee…

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All-Star Renegade Workout

This workout is called The Renegade because we're breaking away from the norm and using a bit of weight. It's not mandatory, but if you can get your hands on some dumbbells, give these new moves a try! This AMRAP (As Many Rounds As Possible) workout will…

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All-Star Stairway to Heaven Workout

This workout happens to be straight out of the original StrideBuilder program, which I’ve been reviewing a lot lately because I’m working on launching the new StrideBooster, its more advanced counterpart. I think you’re ready for it!Choose a stairwe…

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All-Star Get Up to Get Down Workout

Clear some space and make sure you have lots of headroom for this one! This full-body strength and endurance workout will take you up, down, all around and back again. You'll be sweating in all three dimensions!You need: A mat, a sturdy chair or bench, an…

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All-Star One More Jam! Workout

It's late in the 2nd half. You're team is down by 13 points, and you're playing short. It's not just the game that's on the line here, it's the whole season. Think you can't do anymore? If you've got this workout in your training arsenal, you'll love it w…

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All-Star Booty Burner Workout

Here's a great workout out if you're smack dab in the middle of your season and training hard. It's an intense workout that focuses on endurance and lower body strength - particularly the boo-tay. And everyone knows a rollergirl's engine is in her trunk! …

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All-Star Spring Roll Workout

Happy Spring Roll! As a tribute to the event happening in Fort Wayne this weekend, I put together this workout that will target your agility and core fitness. Lots of modifications and allowances for fitness levels, so this one is good if you're pumped an…

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All-Star Back Atcha Workout

By request from a fellow All-Star, here's an upper body and core strength workout with a focus on the back. It's fun, challenging and flexible, depending on what kind of equipment you have, how much time you have, and your fitness level. Great one to do b…

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All-Star Side 2 Side II Workout

Way back in November, we did our first Side 2 Side workout. It was an AMRAP (As Many Rounds As Possible) with a focus on explosive power. This sequel is an HIIT-style workout, concentrating on endurance and lateral movement. The difference with both of th…

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All-Star Beast of the East Workout

This week's workout is inspired by my trip to take in the hallowed Beast of the East tournament, hosted by Montreal Roller Derby. We'll be working like beasts on cardio, power and core fitness, and no matter where you are, you're always east of somewhere,…

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All-Star Burpee Pyramid Workout

More Pyramid action! This week's workout is super effective for focusing in on cardio and core fitness. The great thing about pyramids is that you can make them as simple or intense as you need, so take note of the modifications below!You need: A matWarm …

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The 25,000 Fan Pyramid Workout

What's got 25,000 thumbs and loves burpees?? Roller Derby Athletics' fans, that's what! That's right - this week I'm celebrating a milestone - 25,000 of you derby peeps have given the ol' thumbs up to the Roller Derby Athletics page on Facebook.  That…

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All-Star Feel the Burn AMRAP Workout

Hey there, All-Star! This week's we've got an AMRAP workout, which stands for As Many Rounds As Possible. It's perfect for when you want to shake up your regular training routine and really feel like you've accomplished something. Because you will! This …

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All-Star Easter Bunny Hop Workout

Hey there, All-Star! Ever hear the expression "quick like a bunny?" That will be you on the track after this workout, which focuses on agility, power and cardio. Bonus: you'll be able to outrun all of the kids for eggs at the Easter Egg Hunt. You need: …

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All-Star/Pump Up Your Jam Plyo Workout

Hey there, All-Star! This week we’re borrowing a workout from week 4 of the Pump Up Your Jam program to to work on explosive power and cardio. It’s a plyo session with burpee bookends: we'll start and finish with some burpees to get your heart rate g…

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All-Star Quad City Workout

Toronto's CN Power is preparing for their Quad City Chaos tournament, and they've invited all of their fans to train along with them with their “Quads 4 Quad City 20 Day Fitness Challenge." This week, we're going to join them! Their program starts gentl…

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All-Star Speedy Feet Workout

Hey there, All-Star! This is a Tabata workout, so it's short and very sweet...and by sweet, I mean intense. The hard work of Tabata is definitely worth it because it's one of the best ways to strengthen your large muscle groups and improve your cardio si…

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All-Star Elite Sneak Peek Video Workout

Hey there, All-Star! Did you miss out on attending Camp Elite in Austin? Well, lucky for you, you're an RDA All-Star, so I've brought back a taste of my off-skates workout from the camp just for you. We're focusing on pure and simple plyo with this one, …

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How To Reduce Concussions in Roller Derby

PreHab: How to Reduce Concussions

Despite our helmets and our mouthguards, concussions are among the most frequent, and most traumatic of roller derby injuries. Anyone who's suffered a concussion in derby can tell you how crappy the experience can be, on many levels. From the initial, a…

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All-Star Strength Session Workout

Hey there, All-Star! Strong. Buff. Shredded. Jacked. Built. Ripped. Whatever you want to call it, we're going to get it with this workout. It looks simple on paper, but with added weight, we're focusing on building lots of strength, stability and power i…

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Jump Jive ‘n’ Roll Derby Workout

There was so much twisting, jumping, and rolling around in this workout, I couldn't resist completely punning up some classic swing music for you!  So get your victory rolls set and your saddle shoes tied up tight. This workout is going to have you ju…

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All-Star AMRAP Chair-Steppin’ Video Workout

Hey there, All-Star! Another new video for you! This workout is a quickie, but it's full of lower-body intensity. Make sure to push yourself, but keep it safe. And please don't use your mom's favourite dining room set!If this workout seems out of reach f…

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All-Star 100 Rep Attack Workout

Hey there, All-Star! Okay, no more holding back. We're going to attack some fitness essentials with this week's workout: cardio, core strength and stability. No fancy rep counting or timing. Just count to 10 ten times, and GO FOR IT!If this workout seems…

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All-Star Holly Jolly Workout

Hey there, All-Star! Okay, let's admit it - most of us will be indulging in more treats and couch time this week and thinking less about training than usual. It's okay, because this week's All-Star workout is simple yet challenging, and it will cover all…

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All-Star Stride Builder Workout

Hey there, All-Star! Everyone knows that you have to learn the alphabet before you can write a novel. No matter the level of play, good roller derby players never stop working on the basics. Taking inspiration from my new StrideBuilder program, this week…

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Killer Core 251 Workout

Once upon a time, not so long ago, a girl thought she’d make some workout videos for derby players. I’ll show them how to train for derby, she said. I’ll make them do cool workouts that are sport specific, she said. I’ll just buy a camera and lea…

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All-Star Hans and Franz Workout

Hey there, All-Star! I am Booty Quake and I am here to pump you up! This week's workout is very upper body focused. In roller derby, upper body strength is important for wiggling out of tight pack situations, assisting your teammates, stabilizing walls, …

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All-Star HIIT the Jam Workout

Hey there, All-Star! I once had a coach who told us that if we wanted to ensure success on the track, we should work out the same way that we play. This week's workout does just that, with a focus on endurance and quickness. Every skater knows that these…

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All-Star Stay Strong Workout

Hey there, All-Star! Last week, we focused on lower body power. Well, for power to work, it's got to be properly balanced. Wouldn't it be wonderful to have the explosive power of speed skater, with those impressive thighs to boot? Of course it would, but…

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All-Star Side 2 Side Workout

Hey there, All-Star! I'm back with an AMRAP workout this week, focussing on single-leg activities. Because, you know, we don't usually stride with both feet at once. At least... I don't. If you do, please send me a picture!Doing these plyometric and sing…

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No Hands Roller Derby Workout

Yay! It's Autumn! Leaves are falling, frost is crunching underfoot, Championals are over, and leagues all over North America are preparing for winter hibernation...  And yet. You are here. YOU, my friend, are not about to let cold, wet weather stop …

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All-Star Agility Jam

Hey there, All-Star! Agility. We want it. We need it. It's actually kind of fun to train for it!To gain agility, we need a few fundamental athletic elements:Strength - to physically enable movementSpeed - explosive strength to enable movement quicklyStam…

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All-Star Tabata Take-Down

Hey there, All-Star! Wow... just.... wow. Watching Championships this weekend on WFTDA.tv left me breathless, near cardiac arrest, and with a trickle of brain juice dribbling out my ears. I was just blown away by the excitement of the games, and the ath…

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All-Star Time Challenge!

Hey there, All-Star! I love having a ton of variety in my workouts. Just this week in fact I've coached a practice, done a Hatha yoga class, a spin class, and played floor hockey... (oh, and filmed some exercises for some RDA workout videos too - that co…

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Endless Jam All-Star Workout

Hey there, All-Star! This week's workout targets your cardio, and muscle endurance. AND, because we are using derby-specific body-weight exercises to get our heart rate up, we are also getting a full body workout along the way. I love two-for-ones!The pa…

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Variety Pack All-Star Workout

Hey there, All-Star! A lot of our workouts involve repeating a series of 4-6 exercises through 3 or more rounds. We do this to keep the pace up, prevent our muscles from getting too tired doing a zillion reps of one thing at a time, and provide a challen…

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Four to One All-Star Workout

Hey there, All-Star! Our workout this week is textbook High Intensity Interval Training (HIIT), with a 4:1 ratio of work to rest. We will do each exercise for time, to get 23 minutes of a supercharged workout. By making short intervals, we keep it brok…

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All-Star AMRAP Workout

Hey there, All-Star! This week's All-Star workout is an AMRAP workout (As Many Rounds As Possible), which is another great way to assess your progress with your training. Record your score on this workout in your fitness journal (you're keeping a fitness…

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All-Star Birthday Bumps

Hey there, All-Star! It's my birthday this week! And because I am a total weirdo, as you know, I have my own version of the Birthday Bumps. I like to do as many burpees as my age every year on my birthday. To make sure I'm keeping on my toes, ya know?! …

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Super-Plyo Workout for Roller Derby

Plyo, aka plyometrics, is the key to building explosive speed in any sport. Deep knee bends followed by explosive high jumps will build fast-twitch muscles needed for quick accelerations and powerful hits. And we all love both of those things, no? In thi…

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All-Star Chill-Out Session

Hey there, All-Star! We've had some pretty intense workouts these last few weeks, so this week I wanted to bring you something a little more restorative. It's yoga- and pilates-based, and will stretch you and even you out left to right. A lovely, gentle,…

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All-Star Hi-Lo Workout

Hey there, All-Star! Last week we did a High and Mighty workout, focussing on your upper body strength. I'm gonna stick with a good thing here, and keep working your arms, chest, and back, but we're also hitting a ton of core strength with this one today…

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All-Star High and Mighty Workout – 2014-08-31

Hey there, All-Star! Has anyone else noticed how sore her upper back and shoulders are after a roller derby bout these days? Our sport is evolving, with more backward-facing blocking, bracing on teammates, diamond/tornado walls, and the no-impact-no-pena…

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All-Star Balancer Workout – 2014-08-24

Hey there, All-Star! This week I want to focus on balancing out our overused muscles with some strength work on the somewhat under-used ones. When we have super strong muscles on one side of a movement or joint, like our quads, but weaker muscles on on …

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All-Star HIIT-Woman Workout

Hey there, All-Star! This week's super-awesome All-Star workout is High Intensity Interval Training. Yay! right? you're saying 'Yay!' at home reading this, aren't you? I knew it... :) This HIIT-woman workout is going to make you a killer on the track in…

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All-Star Stability Workout – 2014-08-10

Hey there, All-Star! Building on the Pre-Hab Stability Training workout I posted this week, for you All-Stars I have built a workout which specifically incorporates the stability moves into it! I've made this routine equipment-free, so there's no barrier…

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Pre-Hab! Stability Training Workout

What's that you say? Another Pre-Hab video? INDEED! Everyone emails me asking how to become more agile as a skater. Well, friends - stability is a big part of your answer. (Other parts include leg strength, core strength, and ninja skills). It's also a …

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All-Star Time Challenge Workout – 2014-08-03

Hey there, All-Star! ZOMG - this workout was supposed to get posted on July 27 while I was at Rollercon. BUT, I forgot to hit the "auto-magic" button, and it didn't. <Facepalm!>Because I goofed I'm making this workout super great though! ;)It's tim…

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Pre-Hab! On-Skate Warmup Rollercon Review

In honour of it being Rollercon week, and because I'm on the road to Vegas, I thought I'd re-post the video I made last year at "the world's sweatiest convention..."  If you can't do an off-skate warmup before practice or a bout, then I recommend follow…

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All-Star Workout – 20th July 2014

Hey there, All-Star! Ready for more?Here's a full body workout you can do up to 3 times in a week... the focus here is on core strength, cardio, and explosive power.  If you know me, you know I love to be efficient as heck with our workouts. So here you…

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All-Star Workout – 13th July 2014

This week’s workout builds strength, power, agility, and good ol’ fashioned cardio. It’s roughly a 3:1 ratio of work to rest, although some work intervals are a little bit longer. This workout can be classified as plyometric, and HIIT.You need: a wa…

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All-Star Workout – 6th July 2014

For the inaugural workout for the brand, squeaky new RDA All-Star membership, I’m testing your left-right imbalances and making sure you’re just as strong on both sides!We’ll start with the basics with bridging, and move our way up the intensity lad…

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Basic Training - Roller Derby Athletics

“Basic Training” Derby Strength Workout

Everyone wants to be a superstar on the track. Unfortunately, not that many people want to legitimately work towards being a superstar. Of the remainder, a good chunk of people ARE super motivated, but they aren't sure where to focus that energy to get …

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Spring Cleaning HIIT Workout

Spring Cleaning! It's officially mid-may, so I say better late than never for some good ol' spring cleaning (as I swirl a glass of wine and avoid looking at the dust bunnies in the corner...) So it's a cardio clean-out-thecobwebs instead -  I have duste…

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Fast n Furious workout

Fast and Furious Derby Workout

You say ta-bay-ta, I say ta-bah-ta... Either way you slice it, Tabata is a great type of workout to try if you're pressed for time but want to make an impact. It takes only 4 minutes, but even a session as fast and furious as that can actually make a real…

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Loving it Low Workout

By popular request, this week's workout is - first and foremost - for anyone who is looking for a strength workout and a good full body sweaty-time. But this one is especially great for those of you who are recovering from an injury. You want to keep yo…

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The Agility Sandwich Workout

The secret to agility training, is that there's no one secret. Yes, like so many things in life, you can't just hit the bullseye with a single dart. Sometimes you need to come at things from multiple angles. I won't call it a shotgun approach though - bec…

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Core Crush Workout

Unless it's a day that doesn't end in -y, it's almost always a great day to work on your core strength! I mean, as long as you want better balance, agility, harder hits and those kinds of things... So with that in mind, I bring you another Core Strength …

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Feel The Burn Workout

Some days you just need to get out there and crank it out. No holds barred, no excuses, just burning muscles, sweat, and that euphoric feeling when you're done. I bring you, therefore, an AMRAP challenge workout! We are going to haul ass for 12 minutes s…

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Back to Prehab! Feet and Ankles

Given that most of us who follow the WFTDA season are currently on some form of an off-season, now seems like a GREAT time to do some pre-hab for the upcoming season's smashing-each-other-around. If you're not one of the 320 skaters hitting the decks in M…

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Photo courtesy of Rollergirl.ca

Rock the Big Rocks – Part 2

Ever wondered how to incorporate weight training into your derby crosstraining routine? Felt intimidated by the machines, the muscleheads, or the unlimited choice of possible exercises? She can't fix the testosterone level at your gym, but Lilith NoFair (…

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Salute The Sun Workout

Some days, you just don't have it in you to get out there and do a plyo routine. You want to get some exercise in, and you know you'll feel better if you move, but a lingering cough, or a twingy muscle tell you not to overdo it. Or maybe you're coming bac…

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Pre-Hab! On-Skate Warmup

If you've been following this blog for a while, you know that I am a big advocate for proper warmups and post-workout stretching. I even made a video for you to show you my favourite pre-workout off-skate warmup drill. But, sometimes you just don't have t…

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Another Seven Minutes in Heaven

You know, sometimes the oldies are the goodies. I first posted this workout in February 2013, and it's become one of the most-watched videos on my YouTube channel (PS, that's a thing you can subscribe to). So it's back to the archives for this week's work…

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Backtastic! Low Back Derby Workout

Not long ago I polled my readers on Facebook about what kind of workout they were in the mood for... so many requests came through for 'something to help my low back pain' that I couldn't resist. Low back pain, as you probably know, is the devil incarnat…

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PreHab: Dynamic Roller Derby Warmup

As I wrote in my last article, a dynamic warmup is a key step in the exercise process. A dynamic warmup brings increased blood & oxygen to your muscles and joints, increases your range of motion, and prepares your body for more intense work to follow.…

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Bring It! Time Challenge Workout

Some days you need to be truly ready to BRING IT. Today is one of those days. This workout means business! We are going to hit the deck with a whole lot of strength and cardio in this workout. Your upper body, lower body, and core will be feeling it, and…

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Ready For Battle Workout

There are many things in a roller derby bout that we have no control over. Officials, the other team, the floor surface... so it's critical to focus on the things we CAN control. A good attitude, resiliency in the face of challenges, and well-maintained …

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Sweet Sixteen Stairs Workout

Are you feeling a little Molly Ringwald? Excellent! This Sweet Sixteen Stairs workout is perfect for you. Ingredients: 3-5 storeys of stairs, 4 strength and core moves, and some sweet thigh-burning repeats. Instructions: Mix with sunshine, and enjoy the…

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The 3S Workout

Do you want to feel sexy? Try the 3S workout. Step 1) be Smart. Work out doing moves that are targeted for your goals. You're a roller derby skater (or official!), so you want strong legs, a strong core, and great cardio. Step 2) be Strong. Don't just c…

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Prehab! Proper Form

Ladies and Gentlemen: prepare yourselves for a hard truth! Life is much too short to waste even a minute of it doing half-ass workouts with bad form. Here comes another one: getting an injury from cross-training is super super lame. No one at the office…

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banded ankle Inversion

Prehab! Feet and Ankles

Today's workout isn't exactly a workout to get your heart rate up and your sweat on. It's a PREHAB session - a routine to help minimize ankle injuries and keep your body in kick-ass shape for kicking ass on the track. This is the preventative work we sho…

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Core on the Floor Workout

Something new here - I'm really interested in your feedback on this one! I've recorded a real-time video here. No edits, no cutting between exercises. For the first time you can set up the video and do it along with me, at the same time. Love it? Hate it…

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Give it A Hundred and Ten Workout

Want to kill it on your next fitness test? 32-plus laps in 5 minutes? Take a lickin' and keep on tickin' on the track against your toughest opponents? Just find a way to wedge this workout into your routine a couple times a week and you'll be well on your…

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Seven Minutes in Heaven Agility Workout

Want to juke better, bust through scrum starts, stop and turn quickly to force a cutting penalty, or be able to move yourself at lightning speed across the track to block out a slippery jammer? Of course you do! That's why today's workout dials in on agil…

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The Biggest Mistakes You’re Making with your Workouts

If you ever feel like you're failing to make progress and get ahead, despite all the training you do for derby, it could be because you're making one of these classic and common training mistakes. 1. Not Taking Rest Days Over-training is a recipe for inju…

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Interval Love Workout

When coach sends you out 2 jams in a row, or you've got to jam twice with only one jam in between to rest, you need to recover from that intense exertion pretty darn quick. Your heart and lungs must be very efficient at returning to normal levels. Interva…

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It’s a Hot Mess Workout

Because sometimes you just need to burn off some shortbread cookies... I designed this workout to be super quick for the Holiday season. Running around from party to party it's not always easy to find time for your derby cross-training. The same goes for …

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Plyo Party Workout

This workout is pure, delicious plyo. What is a plyo, you ask? It's short for plyometrics... which is fancy fitness speak for explosive movements. There are two keys to plyo - #1 is the bending part (plier is French for 'to bend'...). #2 would be the jump…

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It’s a Fine Balance workout

A Fine Balance is an interval workout to promote balance, stability, and agility.This workout is going to help you be light on your feet, hit harder, and be more resilient to being hit on the track. Read on for the how, the why, the dos and the don'ts. E…

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Step it Up Workout

It's time for another workout my friends. Nothing seasonal or themed here, just a solid few minutes of your time spent sweating and getting a little bit more awesome. It's a time challenge, so record your time and do this workout again in the future to se…

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How 1,435 Female Athletes Built Happy Knees

Today's video is an exercise program designed to reduce knee injuries. I've actually adapted this workout from a program for female soccer players, developed by the Santa Monica Orthopaedic and Sports Medicine Research Foundation. They called it PEP (prev…

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Killer Core 250 Workout

Today's workout is a 250-rep routine, and it is all about core strength! Having a strong core is essential to having excellent balance and stability on your skates. It will allow you to juke and deek like crazy AND become the hardest hitting blocker on th…

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Booster Juice workout

I'm stoked to bring you today's new workout for 3 important reasons... #1 – I asked you for the biggest challenges you wanted to overcome, and overwhelmingly, you said “endurance!” Ask and ye shall receive, my friends... mwahahaha... #2 – I have a…

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Skater’s Choice Workout

Today's workout** is an interval workout and it is going to be a whole body strength workout, very intense cardio, with a focus on improving our recovery time – the time it takes for our heart rates to return to a normal level after you go like hell. Th…

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Fresh Meat Injury Prevention Workout!

For the newest, freshest meat in town - it's important to work on strengthening muscles that will help keep you injury free, AND make your skating stronger. The keys here are ankle strength, knee stabilising, and core strength. This routine is light enoug…

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Dynamic Warmup (dryland)

Here is a warmup you can do that follows the theory of dynamic stretching: warming up and lengthening your muscles in preparation for athletics, without using sustained stretching. For more background on dynamic warmups and the reason they're good, check …

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