How-to: Strength Archives | Roller Derby Athletics

How-to: Upper Body Warm-Up

Exercise: Upper Body Warm-Up and Mobility Sequence Do: Follow this sequence before doing heavy lifting or extensive upper body training. Don’t: Let your ribs poke forward during pass-throughs, pull-aparts, or cactus arms. Here’s the sequence:…

Make Push-Ups Easier | Roller Derby Athletics

Four Hacks to Make Push-Ups Easier

Push-Ups. Love them or hate them, they’re here to stay. They are an excellent, equipment free way to train multiple muscle groups simultaneously, which is why trainers like me like them so much! Plus, with all the bracing going on in roller derby toda…

How-to: Body Tap Planks

Exercise: Body Tap Planks Do: Keep good plank form. Don’t: Sway side to side as you swap hands; or, let your butt rise up Easier: Go slow and steady. Harder: Elevate feet on a bench or chair. See also: Planks Back to all How-To Videos, in alpha…

How-to: Upper Body Warm-Up

How-to: Push-Up Progression

Exercise: Push-Up Progression A simple trick for progressing to a full push-up if you can’t do any (or very many) yet! Practice at your lowest comfortable hand position. Work up to where you’re comfortable with 3 sets of 10 to 15 reps at one …

How-to: Hollow Body Holds + Rocks

Exercise: Hollow Body Holds, Hollow Body Rocks Do: Keep your low back pinned to the floor, engage your lats, glutes, and basically everything! Don’t: Crunch your chin to your chest. Easier: Knees bent to a tabletop position Harder: Arms overhead…

How-to: Bench Dips

Exercise: Bench Dips (aka Chair Dips) Do: Keep shoulders down, elbows pointed back Don’t: let your shoulders hunch towards your ears. Easier: Place feet closer to your bench Harder: Elevate feet See also: Triceps Push-Ups, Triceps Roll-outs Back…

How-to: Squat with Weight

Exercise: Squats with Weight Do: Keep weight in heels, maintain a slight curve in the lower back at the bottom position, keep chest and head lifted. Don’t: squat lower if you can’t maintain good form. Easier: Use lighter weight; use a Smit…

How-to: Calf Raises with weight

Exercise: Weighted Calf Raises Do: Rise as high as possible; lower with control Don’t: drop down quickly without resistance. Easier: Use lighter weight; use a calf raise machine at the gym. Harder: Lift heavier weight. See also: Calf Raises (sin…

How-to: Thrusters

Exercise: Thrusters Do: Drive up powerfully with legs and hips Don’t: separate the movement into a slow squat and a slow overhead press. Easier: Use lighter weight. Harder: Lift heavier weight (in the video I have 15 lb dumbbells in each hand) …

How-to: Split Squat with Raised Leg

Exercise: Split Squat with Raised Back Leg Do: Place about 70% of your weight on the front foot. Drive through the heel of the front foot to rise up. Don’t: allow front knee to cave inward. Easier: Do standard split squats instead Harder: lift he…

How-to: Lunges with Weight

Exercise: Weighted Lunge Do: Warm up with the bar only. Keep knees over toes. Drive through the heel of the front foot to rise up. Keep chest and head lifted. Don’t: allow front knee to cave inward, or take too large a step forward. Easier: Do …

How-to: Deadlift and Romanian Deadlift

Exercise: Deadlift; Romanian Deadlift Do: Warm up with the bar only. Set up with weight in heels, bar touching shins, chest lifted, shoulders directly above the bar. Pull first, straighten knees second. To lower, hinge at hips, then bend knees when ba…

How-to: Lunge Stretch

Exercise: Lunge Stretch Do: Focus on tilting your pelvis under; keep your knees aligned with your ankles Don’t: let your front knee drive forward past your toes, or cave inward towards your centre line. Easier: Back knee resting on the floor. B…

How-to: Lunge (Basic)

Exercise: Basic Lunge & Variations Do: Try lunging in different orientations; keep your knees aligned with your ankles; keep your head and chest lifted; drive through the front heel as you push back to standing. Don’t: let your front knee dr…

How-to: Walking Lunge

Exercise: Walking Lunge Do: Keep head and shoulders lifted, drive up through your front heel Don’t: let your front knee drive forward past your toes, or cave inward towards your centre line. Easier: hold on to a wall for support, don’t be…

How-to: Wall Sit

Exercise: Wall Sits, and one-leg wall sits Do: Maintain a 90 degree bend in the knee When testing your single leg wall sit, get into a 2-leg sitting position, and start your timer when you lift one foot off the ground. Don’t: rest your upper body…

How-to: Single Leg Squat

Exercise: Single Leg Squat Do: Engage your core, shoot for a 90 degree bend, try different leg positions Don’t: let your shoulders and head do all the lowering! Easier: hold on to a wall or counter for support Harder: get lower!To access this p…

How-to: Single Leg Dead Lift

Exercise: Single Leg Dead Lift, aka SLDL or 1LDL Do: Engage your core, hinge your torso and leg as a unit, send your hips backward and weight over your heel Don’t: use the same forward arm as your supporting leg! Easier: n/a Harder: Add a dumbb…

How-to: Isometric Stride Push

Exercise: Isometric Stride Push Do: Get low, try to push the wall right over!To access this post, you must purchase Sun's Out Guns Out Challenge.…

How-to: Duck Walk

Exercise: Duck Walks Do: Take long, low strides Don’t: Pop up between steps Easier: Shorter sustained periods of walking Harder: Keep going! quack!To access this post, you must purchase Sun's Out Guns Out Challenge.…

How-to: Cross-Under Swipes

Exercise: Cross-Under Swipes Do: Bend your supporting leg; keep a flexed foot with instep facing the sky on your follow-through; adjust your pressure, surface, and footwear to make the exercise doable but challenging Don’t: forget to “rea…

How-to: Cross-Under Squats

Exercise: Cross-Under Squats Do: Keep head and chest lifted, get hips down low, reach far across with the back leg Don’t: take miniature steps, or only bend forward at the waist instead of bending from the kneesTo access this post, you must purch…

How-to: Chair Step-Up

Exercise: Chair Step-Ups & Step-Up / Cross-Under Combos* Do: Drive through your heel, all the way up Don’t: Get only halfway up Easier: Standard step up Harder: Double-time, Up and Over variations *check out the Cross-Under squat video for …

How-to: Calf Raises

Exercise: Calf Raises Do: Rise and lower with control; distribute weight evenly across the balls of your feet. Don’t: let your heels splay out to the sides. Easier: hold on to a wall for stabiity Harder: one-leg calf raises; add weightTo access …

How-to: Forward Lean-Over Lunge

Exercise: Forward Lean-Over Lunge Do: Take a big enough step forward that your back leg is fairly straight; push through your heel to “spring” back to the starting position Don’t: let your front knee “cave in” towards your c…

How-to: Seated Hip Tilts and Swivels

Exercise: Seated Hip Tilts and Swivels Do: Go slowly, with control, using small movements Don’t: rush Click here to see all the How-To Videos…To access this post, you must purchase Sun's Out Guns Out Challenge.…

How-to: Russian Twists

Exercise: Russian Twists (with a ball) Do: Keep a flat back, keep hips relatively still so that knee caps remain aligned Easier: Sit up at a more upright angle Harder: add weight Click here to see all the How-To Videos…To access this post, y…

How-to: Reverse Leg-Lifts on a Ball

Exercise: Reverse Leg-Lifts on a Ball Do: engage your back and glutes throughout; keep your neck in a neutral position Don’t: overextend your legs, arch your back Easier: One leg at a time Click here to see all the How-To Videos…To acce…

How-to: Crossover Twists with a Ball

Exercise: Crossover Twists with a Ball Do: Keep your shoulders in contact with the mat Don’t: rush, or twist further than you can with control Click here to see all the How-To Videos…To access this post, you must purchase Sun's Out Gun…

How-to: Pass The Ball Situps

Exercise: Pass The Ball Situps Do: Keep head lifted, keep low back in contact with the mat at all times Don’t: Rush Easier: only lower your legs to 45 degrees Harder: lower your legs to within inches of the floor Click here to see all the Ho…

How-to: Clamshells

Exercise: Clamshells Do: Line up your shoulders, hips, and heels on a straight line Don’t: Race through the reps Click here to see all the How-To Videos…To access this post, you must purchase Sun's Out Guns Out Challenge.…

How-to: Chair Squats

Exercise: Chair Squats Do: Lower with control, keep your supporting knee pointed straight forward over your toe Don’t: Drop heavily into the chair; allow your supporting knee to cave inward Easier: use a higher platform (bed, arm of a couch), or do …

How-to: Burpees & Variations

Exercise: Burpees Variations:Half Burpees, Squat Thrusts Do: Hit all the ‘stops’ with good form: Squat, plank, push-up, squat-jump Don’t: Rush through it and sacrifice form Click here to see all the How-To Videos…To access …

How-to: Flying Plank Push-Up

Exercise: Flying Plank Push-Up Do: Keep your hips neutral – flat line from your head down to your heels; do a full push-up; try to keep your hips and shoulders square to the floor when doing the “flying” Don’t: Allow your hips to r…

How-to: Fire Hydrants

Exercise: Fire Hydrants Do: Keep hips and torso as still as possible Don’t: arch your back, lift your hip, or look down Click here to see all the How-To Videos…To access this post, you must purchase Sun's Out Guns Out Challenge.…

How-to: Lunge Jumps

Exercise: Lunge Jumps Do: Jump high! Keep your chest and head lifted Don’t: Allow your front knee to cave in towards centre, or push forward past your toes Easier: Go slower, step between positions instead of jumping Harder: n/a Click here to…

How-to: Good Mornings

Exercise: Good Mornings Do: Keep head lifted, focus on sending hips backwards Don’t: Let your weight move forward into your toes Easier: n/a Harder: add weight Click here to see all the How-To Videos…To access this post, you must purcha…

How-to: Prisoner Get-Ups

Exercise: Prisoner Get-Ups Do: take your time, and hit all the “Stops”: 1) lie down 2) sit up 3) tuck your knee under 4) rise to kneeling 5) stand up Easier: Use your hands to support Harder: Add weight Click here to see all the Ho…

How-to: Power Push-Ups

Exercise: Power Push-Ups Do: practice good plank and push-up form Don’t: allow your hips to rise or sag Easier: Do push-ups from your knees Harder: n/a Click here to see all the How-To Videos…To access this post, you must purchase Sun's…

How-to: I, Y, & Tees

Exercise: I, Y, & Tees Do: Engage your core and glutes throughout, keep the motions small Don’t: overdo the pulsing motion Easier: take rests Harder: add small hand weights Click here to see all the How-To Videos…To access this pos…

How-to: Plank – Elbows to Hands

Exercise: Plank – Elbows to Hands Do: Follow all the good form advice for a standard plank; remember to alternate which arm leads Click here to see all the How-To Videos…To access this post, you must purchase Sun's Out Guns Out Challeng…

How-to: Plank

Exercise: Plank Do: Keep hips in line with heels and the crown of your head, keep arms “pulled out” of their shoulder sockets Don’t: drop or raise hips, sink into your shoulders Easier: plank from the elbows on all fours Harder: from the…

How-to: Lunge Twist

Exercise: Lunge Twist Do: Practice good lunge form – front knee tracking straight over your supporting ankle Don’t: Allow front knee to “cave in” towards centre or come past your toes Easier: Keep arms closer to your body Harder: A…

How-to: Push-Ups

Exercise: Push-Ups 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 Easier: do push-…

How-to: V-Sit

Exercise: V-Sit Do: keep head and chest lifted, try to keep a flat low back Don’t: round your back Easier: support yourself with hands behind your knees Harder: longer balances Click here to see all the How-To Videos…To access this post…

How-to: Side Lunge

Exercise: Side Lunge Do: Keep weight in your heel, hips pointing back; spring back to the starting position Don’t: Look down Easier: n/a Harder: Add weight Click here to see all the How-To Videos…To access this post, you must purchase S…

How-to: Side Lifts

Exercise: Side Lifts Do: Align your head, butt, and heels in one straight line Don’t: Look down at your feet Click here to see all the How-To Videos…To access this post, you must purchase Sun's Out Guns Out Challenge.…

How-to: Roll-Ups

Exercise: Roll-Ups Do: Rise and lower with control; engage your abs; focus on tucking your pelvis under before starting the roll-down Don’t: use momentum; forget to breathe! Easier: use hands to support you Harder: n/a Click here to see all t…

How-to: Sumo Squats & Variations

Exercise: Sumo Squats Variations: Sumo-Squat-Tiptoe, Sumo Squat Pulses Do: Rotate your legs from the hip, use adductors (inner thighs) and glutes (booty) to hold this rotation throughout Don’t: Turn your feet out further than your hip flexibility al…

How-to: Push-Ups on a Ball

Exercise: Push-Ups on a Ball Variations: FOB Push-ups; FOB single-leg push-ups; HOB push-ups from the knees; HOB push-ups (lowering motion only); HOB full push-ups Do: Practice good standard push-up form Don’t: Allow your shoulders to rise towards y…

How-to: Praying Mantis Plank

Exercise: Praying Mantis Plank Do: Return to good plank form between each rep Easier: Touch outstretched foot to floor near hand, instead of touching hand & foot in the air; or leave both hands in place and just reach your foot out. Click here…

How-to: Supermans

Exercise: Supermans (to be grammatically correct, should this be Supermen? Or better yet, maybe Superwomen?!) Do: engage your core and glutes before lifting up to hover Don’t: raise hands and feet too high, creating an arch in your back Click…

How-to: Sumo Push-Ups

Exercise: Sumo Push-Ups Do: Take a wide stance with feet and hands; practice good push-up form Don’t: allow hips to sag or to rise up into a pike position Easier: do the push-ups from your knees Harder: n/a Click here to see all the How-To V…

How-to: Split Squat

Exercise: Split Squat Do: Keep chest lifted, stance wide enough that both knees bend to 90 degrees but no further Don’t: Allow your front knee to cave inward Easier: n/a Harder: add weight Click here to see all the How-To Videos…To acc…

How-to: Planks with Knee Tucks (FOB)

Exercise: Planks with Feet on the Ball & Knee Tucks Do: Initiate the movement by lifting your hips up Easier: straight knee tucks Harder: Side to side knee tucks Click here to see all the How-To Videos…To access this post, you must purcha…

How-to: Triceps Push-Up

Exercise: Triceps Push-Up Do: Keep elbows tucked to your sides, practice good push-up form Don’t: allow hips to sag or rise up into a piked position Easier: From the knees Harder: Elevate your feet on a step, bench or chair Click here to see…

How-to: Hamstring Curls on a ball

Exercise: Hamstring Curls on a ball (FOB) Variations: 2 legs, 2-to-1, single leg Do: Keep hips lifted Easier: 2 legs; take more rests Harder: single leg variations Click here to see all the How-To Videos…To access this post, you must purchas…

How-to: Planks with Single Knee Tucks on a Ball

Exercise: Planks with Single Knee Tucks on a Ball (HOB) Do: Try to keep as still as possible in your upper body and trunk Modification: do this from the ground, or with your elbows on the ball if you have wrist pain Click here to see all the How-…

How-to: Walking Push-up

Exercise: Walking Push-up Do: Practice good push-up form Don’t: Allow hips to pike up or sag Easier: Do pushups from your knees; step hand and foot one at a time instead of simultaneously Harder: n/a Click here to see all the How-To Videos&#…

How-to: Planks on a Ball

Exercise: Planks on a Ball Variations: Feet on the Ball (FOB) and Hands on the ball (HOB) Do: Keep a straight line from the crown of your head to your heels Don’t: allow hips to sag or rise, or sink into your shoulder sockets Don’t: attempt th…

How-to: Lateral Roll on a Ball

Exercise: Lateral Roll on a Ball Variations: Iron Cross, Charlie’s Angels Do: Keep hips lifted Don’t: Easier: Iron cross variation Harder: Charlie’s Angels variation Click here to see all the How-To Videos…To access this pos…

How-to: High Bridge with Marching on a Ball

Exercise: High Bridge with Marching on a Ball Do: Keep hips lifted, keep torso as still as possible Don’t: let hips sag Easier: no arms Harder: with arms Click here to see all the How-To Videos…To access this post, you must purchase Su…

How-to: Roll-downs on a Ball

Exercise: Roll-downs on a Ball Do: Roll slowly and with control, initiate the roll-down by tucking your pelvis under Don’t: Start sitting in the centre of the ball, or go too quickly Harder: Raise one arm at a time as shown To access this post…

How-to: Tabletop Rollout on a Ball

Exercise: Tabletop Rollout on a Ball Do: Go slowly, with control; bend at the hips; keep your neck neutral Don’t: pitch forward at the hips as though in a plank Click here to see all the How-To Videos…To access this post, you must pur…

How-to: Tricep Rollout on a Ball

Exercise: Tricep Rollout on a Ball Do: Maintain a plank position and neutral neck position Don’t: Pop back up to the starting position (go slowly instead) Click here to see all the How-To Videos…To access this post, you must purchase…

How-to: Side Plank

Exercise: Side Plank Variations: from elbow or from hand; arm lifted; leg lifted; both arm and leg lifted Do: Align your head, hips, and heels in a straight line Don’t: Look at your feet Easier: hand on hip, from the elbow Harder: Variations are li…

How-to: Squats & Squat Jump Variations

Exercise: Squats Variations: Squat Jumps, Squat Jump + Tuck Jump Do: Send hips back first, keep chest and head lifted. For jumping variations, do land with soft knees! Don’t: allow weight forward into your toes; look down Easier: If you can’t…

How-to: Walkout Push-ups on a Ball

Exercise: Walkout Push-ups on a Ball Do: Maintain a plank position and neutral neck position; alternate which hand leads the march Click here to see all the How-To Videos…To access this post, you must purchase Sun's Out Guns Out Challenge.…