Roller Derby fitness workouts to improve performance, lose weight, and look awesome
19 January, 2011
Let's Push Things Forward
Alright, here's the plan. We are going to break down the workouts into a three phase deal. This will be good for everyone from a beginner standpoint to an expert in physical fitness. Phase one will be Stabilizing the muscles and improving joint function, balance, and reflexes. This will be pinnacle in building the foundation or taking you to the next level injury free. Phase two is going to be a strength phase. This will be where we expand upon our good solid foundation increasing strength that will allow you to hit harder, take hits with more ease, and become an even more all around athlete. Phase three will be a power phase. This phase is where we will take everything to the very top. This is a phase that is solely dedicated to explosive speed, quickness, stopping ability, flexibility and all while going through a complete range of motion. That is the layout form here just I case you were wondering. To be honest, I was wondering a little myself.
5 min. warm up
45 min moderate to heavy cardio( keeping heart rate at 150 or above as much as possible)