plank Archives |

Stability Workout At Home

RDA Team — Thu, 10 May 2018 17:40:10 +0000

Stability workouts are critical for derby! This kind of training makes us feel more solid on the track. It helps us absorb hits and stay in-bounds. It makes us stronger in a braced formation. AND – very important – it also helps us to avoid injuries. In today’s quick video, I’ve got seven simple stability […]

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“Basic Training” Derby Strength Workout

booty — Thu, 05 Jun 2014 13:17:26 +0000

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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Spring Cleaning HIIT Workout

booty — Wed, 14 May 2014 05:28:46 +0000

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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Core Crush Workout

RDA Team — Wed, 15 Jan 2014 07:27:49 +0000

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 & Cardio session to get the […]

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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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Salute The Sun Workout

RDA Team — Wed, 23 Oct 2013 19:50:14 +0000

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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The 3S Workout

RDA Team — Tue, 23 Apr 2013 04:45:18 +0000

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 chug along doing low-intensity cardio (jogging or […]

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Prehab! Proper Form

RDA Team — Tue, 09 Apr 2013 14:22:52 +0000

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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Interval Love Workout

RDA Team — Tue, 15 Jan 2013 07:43:11 +0000

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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Killer Core 250 Workout

RDA Team — Mon, 29 Oct 2012 00:21:09 +0000

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 the track. Today I’m also sharing with you my #1 […]

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Fresh Meat Injury Prevention Workout!

RDA Team — Sat, 01 Oct 2011 03:18:03 +0000

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 enough that it can be done daily. 10 calf raises – hold at the […]

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