2017 June SOGO Challenge Archives | Roller Derby Athletics

Sun’s Out Gun’s Out Challenge Home

Your one stop home base for all the content you’ll need to ace this challenge! Guidelines for a Safe Challenge: Warm up first! Routine is here. Don’t do it if it hurts. Stop, rest, email Booty Quake. If you start to feel joint pain during or …

Push-Up Essentials

Here are the basics of a push-up: Do: Place hands slightly wider than shoulder width apart, point elbows about 45 degrees away from your torso, get to a 90 degree bend in your elbows at the bottom position Don’t: allow your hips to rise up or sag Ea…

Pull-Up and Chin-Up Essentials

What’s the Difference? Both movements involve hanging from a bar, with arms fully extended, and pulling your body up so that your chin is above the bar. Some people like to say “chest to bar”. There are variations such as “kippin…

How-to: Upper Body Stretch

Exercise: Upper Body Stretch Sequence Do: Just follow along and hold each stretch for 30 seconds minimum! Here’s the list: Chest stretch on the wall (or door stretch) Door frame back stretch Forearm stretch – inside and outside Back to all …

Sun’s Out Guns Out Workout

Be a stronger bracer and link in your defensive chain with a stronger upper body and core! You need: A mat, a chair or bench, and a timer set to 30s / 10s intervals Warm up: Optional: 25 jumping jacks | 25 high knees | 25 bum kicks | 20x half squats. …