core Archives | https://rollerderbyathletics.com/tag/core/ Sun, 13 Feb 2022 16:56:57 +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 core Archives | https://rollerderbyathletics.com/tag/core/ 32 32 41369847 Build Your Foundation with These Core Workouts https://rollerderbyathletics.com/build-your-foundation-with-these-core-workouts/ https://rollerderbyathletics.com/build-your-foundation-with-these-core-workouts/#respond Sun, 13 Feb 2022 16:56:53 +0000 https://rollerderbyathletics.com/?p=56428 Core work is essential for everyone across the board, as a strong core is the foundation of a resilient kinetic chain. Walking, picking things up, and many other movements would be impossible without it. Sometimes, it can be a struggle to strengthen the core when some exercises cause pain or discomfort to the back; in […]

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]]> https://rollerderbyathletics.com/build-your-foundation-with-these-core-workouts/feed/ 0 56428 Move THIS: Prisoner Getups https://rollerderbyathletics.com/mt-getups/ https://rollerderbyathletics.com/mt-getups/#comments Wed, 19 Apr 2017 05:56:53 +0000 https://rollerderbyathletics.com/?p=28685 The prisoner getup move features in quite a few Roller Derby Athletics training programs, but I wanted to share it with the wide world of roller derby because it’s just such a good one!  Exercise: Prisoner Getups Variation: Turkish Getups (more challenging) What it works: Your core! You need: a mat. For Turkish Getups, add a dumbbell or kettlebell. […]

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]]> https://rollerderbyathletics.com/mt-getups/feed/ 1 28685 Move THIS: Monster Walks https://rollerderbyathletics.com/mt-monster-walks/ https://rollerderbyathletics.com/mt-monster-walks/#respond Wed, 15 Mar 2017 20:51:38 +0000 https://rollerderbyathletics.com/?p=26521 This move comes straight out of my physio work that I’m doing to rehab my knee after ACL repair surgery! But that doesn’t mean it ain’t good enough for YOU to try, for some good pre-hab work! Exercise: Monster Walks What it works: Gluteus Medius (aka your “side butt”), and core! You need: a Theraband, or […]

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]]> https://rollerderbyathletics.com/mt-monster-walks/feed/ 0 26521 Maintenance Monday: A Way-Better Hamstring Stretch https://rollerderbyathletics.com/mamo-hammy/ https://rollerderbyathletics.com/mamo-hammy/#comments Mon, 27 Feb 2017 07:01:15 +0000 https://rollerderbyathletics.com/?p=25625 On #maintenancemonday,  I try to help you give your bod a little extra TLC. This week, I show you a way (WAY) more effective hamstring stretch! As usual, frequently when I use the word ‘stretch’ I really mean a mobilisation, or a dynamic stretch (not a static stretch). Feel free to catch up on my older tirades on why […]

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]]> https://rollerderbyathletics.com/mamo-hammy/feed/ 4 25625 Maintenance Monday: Superhero Stretch https://rollerderbyathletics.com/mamo-superhero/ https://rollerderbyathletics.com/mamo-superhero/#comments Sun, 19 Feb 2017 18:00:36 +0000 http://rollerderbyathletics.com/?p=25229 On #maintenancemonday,  I try to give you a little something wonderful to do for your body! We spend enough time bashing ourselves (and others) around, that it’s important to remember to take a little time for maintenance. I’ve been using this move to warm up my teams, and in my own off-skates training sessions, for about […]

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]]> https://rollerderbyathletics.com/mamo-superhero/feed/ 1 25229 Maintenance Monday: Thoracic Rotation https://rollerderbyathletics.com/mamo1-thoracic-rotation/ https://rollerderbyathletics.com/mamo1-thoracic-rotation/#respond Mon, 13 Feb 2017 16:52:43 +0000 http://rollerderbyathletics.com/?p=24965 Welcome to Maintance Monday, a little segment where we give our bodies some love, and do something nice for them. Like this little thoracic rotation mobilisation I’ve got for episode one! I’m always trawling around for new things to try, and this move is one of my very favourites that I’ve picked up in the […]

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]]> https://rollerderbyathletics.com/mamo1-thoracic-rotation/feed/ 0 24965 The Conquer Anything HIIT Workout https://rollerderbyathletics.com/conquer-anything/ https://rollerderbyathletics.com/conquer-anything/#comments Wed, 30 Nov 2016 16:08:35 +0000 http://rollerderbyathletics.com/?p=20882 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 blocker on the other team). If it seems weird that I’m in Toronto and […]

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]]> https://rollerderbyathletics.com/conquer-anything/feed/ 2 20882 Four Hacks to Make Push-Ups Easier https://rollerderbyathletics.com/make-push-ups-easier/ https://rollerderbyathletics.com/make-push-ups-easier/#comments Thu, 10 Nov 2016 03:05:32 +0000 http://rollerderbyathletics.com/?p=19887 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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]]> https://rollerderbyathletics.com/make-push-ups-easier/feed/ 2 19887 Better Burpees, Eight Ways https://rollerderbyathletics.com/better-burpees-eight-ways/ https://rollerderbyathletics.com/better-burpees-eight-ways/#comments Tue, 30 Aug 2016 13:38:50 +0000 http://rollerderbyathletics.com/?p=11223 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 for to prevent injury, and to get the most benefit out of every hop. Check out this […]

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]]> https://rollerderbyathletics.com/better-burpees-eight-ways/feed/ 2 11223 Pre-Hab: How to Build A Derby Booty https://rollerderbyathletics.com/strengthen-your-glutes/ https://rollerderbyathletics.com/strengthen-your-glutes/#comments Thu, 14 Jan 2016 16:25:03 +0000 http://www.rollerderbyathletics.com/?p=8465 In this pre-hab video, I show you six simple exercises to effectively recruit and strengthen your glutes, and help you build a derby booty.

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]]> https://rollerderbyathletics.com/strengthen-your-glutes/feed/ 1 8465 Pre-Hab: Build an All-Star Derby Booty https://rollerderbyathletics.com/strengthen-your-glutes-allstar/ Thu, 14 Jan 2016 15:51:31 +0000 http://www.rollerderbyathletics.com/?p=8474 In this pre-hab video, I show you six simple exercises to effectively recruit and strengthen your glutes, and help you build a derby booty.

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]]> 8474 All-Star Extra: Engage Your Core https://rollerderbyathletics.com/all-star-engage-your-core/ https://rollerderbyathletics.com/all-star-engage-your-core/#respond Tue, 24 Nov 2015 16:53:40 +0000 http://www.rollerderbyathletics.com/?p=7726   Hey there, All-Stars! :) Click here to go back to the main post with full explanation. Print and take this with you: Pre-hab CORE Printable Here’s the drill. This entire sequence will take you just under 10 minutes to complete. Meet your TVA: Isometric contraction – 3 x 8 seconds. Strengthen your TVA: Dead Bug x […]

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]]> https://rollerderbyathletics.com/all-star-engage-your-core/feed/ 0 7726