Do 50 reps, alternating legs as you go. Keep core tight and aim to get your knee all the way up by your elbow.
It’s Thirsty Thursday! Today, focus on staying hydrated & see if you can really get in 8 glasses (it’s harder than you think!)
Then find a few minutes to do this one song workout to Macklemore’s “Can’t Hold Us”. Make sure you quickly transition between exercises to keep your heart rate going.
Today’s challenge is an exercise that has you mimic a dog pissing on a fire hydrant. It may look silly but it’s a great glute workout!
Do 30 on each side:
Bonus points: Do 20 of these on each leg to work hamstrings:
Do 60 of these flutter kicks (2 kicks is one rep) to strengthen the core, the lower abs in particular. This also can help your hip flexors.
Exercise Instructions: Start by lying flat on your back on a mat with your arms by your sides and your palms down. Extend your legs fully out with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions with your legs. The key is to focus on having your midsection do all the work and to keep your abs constantly contracted throughout the exercise.
Today’s challenge will burn those quads! Leg strength is all important for derby to help jammers give explosive pushes to bust through walls and give blockers the ability to have stable, low hits with strong impact.
Do the wall sit for 1 minute (bonus points for any extra time):
How to Do a Perfect Wall Sit
It’s not a complicated exercise, but many people get it wrong. You know you’re doing it right if you form a right angle at your hips and your knees, your back is flat against the wall, and your heels are on the ground.
- Start with your back against a wall with your feet shoulder width and about two feet from the wall.
- Slowly slide your back down the wall until your thighs are parallel to the ground.
- Adjust your feet if you need to so that your knees are directly above your ankles (rather than over your toes).
- Keep your back flat against the wall.
- Hold the position for 20 to 60 seconds, rest 30 seconds, and repeat the exercise three times.
- Increase your hold time by five seconds as you increase your strength.
- You may feel a burning sensation in the quads, but if you have pain in the knee or kneecap, stop the exercise.
Today do 20 of any combination of the below push up variations (no child necessary!)
Today we are doing some one leg squats. They buuuuurn in the best way. Isolating one leg really targets the move, so make sure you go low and don’t cheat (cheating only cheats yourself!)
Do 10 on each side:
If you can’t go all the way down to a 90 degree bend you can hold on to a fence or bar and lean back from it.
Do this quick but effective 2-part series that will help to strengthen your core. Core strength is important for derby because it can help you absorb hits and stay on your feet.
First do 40 Russian Twists (twisting to each side counts as one rep):
Then plank for 1 minute.
That’s it! Well done you!!
Strong legs are key to derby domination. Do this lunge set to complete today’s challenge. If you’re at home, substitute a stair for the backwards lunges and use a sofa or chair instead of the medicine ball.