BasicsBuilder Archives | Roller Derby Athletics

Day 1

Here’s your Day One workout! Squats x 20 Push-ups x 10 Side lunges x 15/side Sumo Squats x 15 (slow!) Tricep Push-ups x 10 Cross-Under Squats x 15/side Good Mornings x 20 Reminders: Watch the video all the way through and get familiar with ea…

Day 2

Here’s your Day Two workout! Bird Dogs x 30, alternating sides Ab Leg Lifts x 15 Side Lifts x 10/side Marching Bridge x 20 steps Walking Push-up x 12 Prisoner Get-Ups x 6/side Supermans x 20 Reminders: Watch the video all the way thro…

Day 3

Here’s your Day Three workout! Split Squat x 20/side Good mornings x 25 Wall Sit x 30s Push-ups x 12 1 leg squat x 30s/side Bicycle Sit-ups x 16 Fire Hydrants x 8/side Forward Leanover Lunges x 10/side Reminders: Watch the video all t…

Day 4

Here’s your Day Four workout! Single Leg Deadlift x 15 each side Praying Mantis Planks x 10 Sumo Squat Tiptoe x 15 Supermans x 20 Flying Plank Push-ups x 12 Lunge twist x 16 One foot balance eyes closed x 30s/side Reminders: Watch the…

Day 5

Here’s your Day Five workout! Yahoo! Last day of the week! Today, we Push It… and you’ll want a stopwatch or an interval timer to help you out. Check your email for some suggestions. Split Squats x 30s/side Walking Push-ups…

BasicsBuilder

Welcome aboard! Be sure to check your email for detailed instructions and encouragement from Booty Quake! Your BasicsBuilder workouts are below. Just click a tile to see that day’s workout! Reminders: Watch the video all the way through and get fa…