Sunday Fun Day!!!

We are at end of your weekend and the beginning of your next week. Here is where we will discuss your options on how to attack today. Sunday will find all of us in different conditions. For some, it will find us after a good day of relaxing and practice. For others, it will be a hangover from an after party and bruises from a hard fought game. Let me say once more neither of these are reasons not to do something.

Starting with the first group, let's breakdown an ideal workout to start the week off right!

10 min. warm up
stretch
4x 30 sec. mountain climbers
2x 20 push ups
2x 25 skier squats
50 meters skipping for height
2x 20 overhead press
4x 15 sec. planks
2x 25 crunches (feet on the ground)
2x 25 crunches (knees bent, feet in the air)
5 min. cool down
stretch again

Alright, moving on to the second group. Your warm up and stretch are even more vital than normal. Getting your heart rate up and moving blood through your body will actually help you recover faster. Here is your workout.

15 min warm up
stretch
2x 15 donkey kick backs (each leg)
2x 15 side leg lifts(each side)
2x 20 push ups
2x 20 overhead press
2x 20 45 degree rows
2x 30sec. planks
2x 25 crunches (feet on the ground)
2x 25 crunches (knees bent, feet in the air)
10 min. cool down
stretch

Just to clarify, this workout is designed for athletes who are in the middle of there season still striving to reach peak performance. Derby girls, I feel, are among the premier of female athletes. You skate with confidence, you play with passion, and you keep coming back for the love of the game. Remember that your work out and practices are there to help you not only fall further in love with the game but also to help you excel. Past that, Just keep being the amazing women that you are!!!

J