full body Archives |

Move THIS: No-Kettlebell Swings

RDA Team — Thu, 16 Nov 2017 20:39:14 +0000

RYU is trying to raise a million reps to help make mental health care more accessible in our communities. My friend Andi Struction tagged me to do the RYU One More Rep Challenge, so I’m taking this chance to show you how to do a “kettlebell” swing when you don’t have access to kettlebells! (watch the video […]

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All-Star AMRAP 12 Workout

RDA Team — Sun, 30 Apr 2017 19:58:58 +0000

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 Engage Your Core Pre-hab!) Stability Training: Finish with 2 x 30s side plank, […]

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The Conquer Anything HIIT Workout

RDA Team — Wed, 30 Nov 2016 16:08:35 +0000

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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Better Burpees, Eight Ways

RDA Team — Tue, 30 Aug 2016 13:38:50 +0000

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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Jump Jive ‘n’ Roll Derby Workout

RDA Team — Tue, 17 Feb 2015 02:25:05 +0000

Swing dancing puns for all! Get your victory rolls set and your saddle shoes tied up tight. This workout is going to have you jumping, juking, rolling, and building great derby skills...

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Pre-Hab! On-Skate Warmup Rollercon Review

RDA Team — Thu, 24 Jul 2014 15:00:38 +0000

Sometimes you just don't have time for an off-skate warm-up session for whatever reason, and you need to get warmed up on the track. Roller Derby Athletics to the rescue!

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Feel The Burn Workout

RDA Team — Thu, 12 Dec 2013 03:02:17 +0000

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 solid, and aim to complete As Many Rounds As […]

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Pre-Hab! On-Skate Warmup

RDA Team — Tue, 08 Oct 2013 21:56:01 +0000

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 time for an off-skate session for whatever reason, and you […]

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