lunge Archives | https://rollerderbyathletics.com/tag/lunge/ Wed, 28 Apr 2021 04:53:24 +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 lunge Archives | https://rollerderbyathletics.com/tag/lunge/ 32 32 41369847 All-Star Bounce With Me Workout https://rollerderbyathletics.com/allstar-bounce/ https://rollerderbyathletics.com/allstar-bounce/#respond Wed, 30 Sep 2015 13:25:24 +0000 http://www.rollerderbyathletics.com/?p=6684 If you're looking to work your roller derby endurance, AND your explosive speed all in one session, this is the HIIT workout for you!

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]]> https://rollerderbyathletics.com/allstar-bounce/feed/ 0 6684 Bounce With Me HIIT Workout https://rollerderbyathletics.com/bounce-hiit/ https://rollerderbyathletics.com/bounce-hiit/#comments Wed, 30 Sep 2015 01:11:02 +0000 http://www.rollerderbyathletics.com/?p=6678 If you're looking to work your roller derby endurance, AND your explosive speed all in one session, this is the HIIT workout for you!

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]]> https://rollerderbyathletics.com/bounce-hiit/feed/ 1 6678 RDA Insider: Roller Derby World Cup https://rollerderbyathletics.com/insider-roller-derby-world-cup/ https://rollerderbyathletics.com/insider-roller-derby-world-cup/#respond Thu, 11 Dec 2014 06:01:10 +0000 http://rollerderbyathletics.com/?p=4379 Booty Quake caught up with Johnny Qwadd, Strength & Conditioning Coach for Team Canada Women’s Roller Derby, to find out how he designed a training program for his team to succeed at the Roller Derby World Cup 2014.

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]]> https://rollerderbyathletics.com/insider-roller-derby-world-cup/feed/ 0 4379 The Standardized Roller Derby Fitness Test https://rollerderbyathletics.com/fitness-test/ https://rollerderbyathletics.com/fitness-test/#comments Tue, 28 Oct 2014 04:04:21 +0000 http://www.rollerderbyathletics.com/?p=1704 The RDA Standardized Roller Derby Fitness Test is a unified standard that can be used by athletes, teams and leagues worldwide to benchmark their fitness.

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]]> https://rollerderbyathletics.com/fitness-test/feed/ 12 2762 “Basic Training” Derby Strength Workout https://rollerderbyathletics.com/basic-training/ https://rollerderbyathletics.com/basic-training/#comments Thu, 05 Jun 2014 13:17:26 +0000 http://www.rollerderbyathletics.com/?p=1697 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 results. With today’s Basic Training derby strength workout, I’m here to tell […]

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]]> https://rollerderbyathletics.com/basic-training/feed/ 4 1697 Spring Cleaning HIIT Workout https://rollerderbyathletics.com/spring-cleaning/ https://rollerderbyathletics.com/spring-cleaning/#respond Wed, 14 May 2014 05:28:46 +0000 http://www.rollerderbyathletics.com/?p=1672 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 dusted off an oldie but a goodie and brought it some […]

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]]> https://rollerderbyathletics.com/spring-cleaning/feed/ 0 1672 Loving it Low Workout https://rollerderbyathletics.com/loving-low/ https://rollerderbyathletics.com/loving-low/#respond Wed, 12 Mar 2014 05:16:00 +0000 http://www.rollerderbyathletics.com/?p=1614 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 your fitness up, but jumping is off the table […]

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]]> https://rollerderbyathletics.com/loving-low/feed/ 0 1614 Salute The Sun Workout https://rollerderbyathletics.com/salute-the-sun/ https://rollerderbyathletics.com/salute-the-sun/#respond Wed, 23 Oct 2013 19:50:14 +0000 http://www.rollerderbyathletics.com/?p=1483 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 back from a […]

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]]> https://rollerderbyathletics.com/salute-the-sun/feed/ 0 1483 Prehab! Proper Form https://rollerderbyathletics.com/prehab-form/ https://rollerderbyathletics.com/prehab-form/#comments Tue, 09 Apr 2013 14:22:52 +0000 http://www.rollerderbyathletics.com/?p=1027 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 wants to hear about your derby injury that you got […]

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]]> https://rollerderbyathletics.com/prehab-form/feed/ 4 1027 Interval Love Workout https://rollerderbyathletics.com/interval-love-workout/ https://rollerderbyathletics.com/interval-love-workout/#comments Tue, 15 Jan 2013 07:43:11 +0000 http://www.rollerderbyathletics.com/its-a-hot-mess-workout-_copy/ 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. Interval training is a great way to […]

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]]> https://rollerderbyathletics.com/interval-love-workout/feed/ 13 795 It’s a Hot Mess Workout https://rollerderbyathletics.com/hot-mess-workout/ https://rollerderbyathletics.com/hot-mess-workout/#comments Thu, 03 Jan 2013 01:38:37 +0000 http://www.rollerderbyathletics.com/plyo-party-workout-_copy/ 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 life during the other 11 months of the year too! So […]

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]]> https://rollerderbyathletics.com/hot-mess-workout/feed/ 6 746 Plyo Party Workout https://rollerderbyathletics.com/plyo-party-workout/ https://rollerderbyathletics.com/plyo-party-workout/#comments Wed, 19 Dec 2012 17:46:42 +0000 http://www.rollerderbyathletics.com/?p=513 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 jumping part. To get the benefit of plyometrics, the […]

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