21 October, 2010

Hey Girl Hey

Thursdays here and it's time to snap some heads around as they check us out wherever we may happen to be. If you are lacking the ego to carry that kind of confidence you can have some of mine. Unfortunately ego is never something I am lacking. Confidence is what I am recommending today. The world can seem a scary place without a little swagger. And most importantly, for fuck sake you play roller derby! Men and women across the world find you intriguing, sexy, strong, feminine,and they all want to date you! This is the power that inherently comes with your amazing athletic ability and stunning good looks. You lace your skates and this curse comes with. And if this isn't enough for you to be excited about consider the fascinating women who form the roller derby family that you are a part of! I am envious just writing this! So with that frame of mind let's get to work!!!

5 min warm up
3x 20 skier squats
3x 20 speed skater jumps
3x 20 push ups
3x 20 bent flys
3x 20 overhead press
50 meters lunges
2x 25 crunches of you choosing
2x 20 oblique crunches (each side)
5 min. cool down




  1. Thunder EnlighteninOctober 21, 2010 at 12:16 PM

    Hey can you explain what you mean by Skier Squat? I've been googling but getting a few different descriptions of what that could be.


  2. A skier squat is relatively simple but I can appreciate the confusion. Let me try to clear this up.
    1. feet should be just inside your shoulders
    2. bend knees to squat down to a 90 degree angle
    3. slowly bounce between the 90 degree angle squat and about 4 inches higher.

    the motion is very similar to the pre-takeoff tucked form of a ski jumper.
    hope that helps!