power Archives |

All-Star Power Medley Workout

RDA Team — Sun, 13 Aug 2017 20:00:36 +0000

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 Training: Included All-Star Power Medley Workout Core Activation: one round Bird Dog […]

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All-Star Hufflepuff Workout

RDA Team — Sun, 30 Jul 2017 20:00:47 +0000

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 Hufflepuff Workout This workout is designed as a progression – you can start at your chosen […]

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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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Derby Love for Derby Legs

RDA Team — Mon, 15 Feb 2016 19:17:59 +0000

I promise: this is a different kind of Valentine. It’s no news that we live in a world with unattainable physical beauty standards for women, underscored by incessant chipper Hallmark-holiday messaging. The past week’s marketing onslaught happened to be specifically about how all women should all be in love, married, and/or decorating the perfect Pinterest-worthy cupcakes. I say, to hell with all that. Let’s […]

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A Love Letter to Derby Legs

RDA Team — Thu, 14 Feb 2013 17:20:22 +0000

* photo courtesy of my favourite skate shop, Rollergirl.ca! Dear Derby Legs, I’ll admit it – sometimes you frustrate me. When you refuse to fit into those trendy, skinny jeans that all the unathletic girls are wearing. When said skinny jeans in your size can only be pulled up to about knee height. When the […]

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