Roller Derby Training Club 2.0

Happy Set Up Sunday! Today is a day to reflect on this past week. Celebrate wins, learn from missteps, and revamp/rev up for this week! Change happens incrementally, not in one grand sweep. Through micro-improvements we can grow massively over time. Take a few minutes today to WRITE DOWN the following: 1. What is one win from this past week? 2. What is one challenge you encountered and how can you do it better next time? Then pre-problem solve this week: 1. What could potentially throw off your game this week? 2. How can you plan for that now? SHARE YOUR ANSWERS IN TODAYS COMMENTS SECTION! By writing down and sharing your answers you are: 1. Helping yourself by actually taking time to level up your life. 2. Helping the TEAM by letting others learn from your lessons. Be sure to comment on and support each others shares! LIFE IS A CONTACT SPORT. LETS WIN TOGETHER!

Dynamic Warmup

Loosen up and get warm before we get it on! Jumping Jacks High Knees Lunges Zombie Walk (Opposite Hand to Opposite Foot) Butt Kick Inch Worm Now get ready to sweat!

Completes 45 seconds of single leg hops per leg followed by a 30 second rest if needed. Beginners repeat 3 times per leg, Advanced complete 5 times per leg

There are THREE Mini Workouts in this workout :-) Each one is an 8 Minute AMRAP (As Many Rounds As Possible in the eight minutes) followed by a 1-2 minute rest to catch your breath before starting the next AMRAP 8 Min AMRAP/2 Min Rest 24 Squats 24 Push Ups 8 Min AMRAP/2 Min Rest 24 Jumping Lunges 12 Body Taps 8 Min AMPRAP 24 Skater Jumps 24 Sit Ups For video examples of each exercise click TIPS at the top of the post. Leaderboard instructions: Perform As Many Rounds As Possible in each 8 minute AMRAP. Submit your number of full rounds from the whole workout.

TEAM TUESDAY is a chance for us to connect and get to know each other. The RDTC community is about more than just getting our sweat on. Take a moment today to connect with the TEAM and get to know each other! THIS WEEKS TEAM TUESDAY QUESTION: ***What’s your go-to guilty pleasure? *** SHARE YOUR ANSWERS IN THE SESSION COMMENTS Be sure to comment on and support each others shares!

Dynamic Warmup

Loosen up and get warm before we get it on! Jumping Jacks High Knees Lunges Zombie Walk (Opposite Hand to Opposite Foot) Butt Kick Inch Worm Now get ready to sweat!

Skate Form

SKATE FORM: Complete 45 seconds of Capital D's one on leg, rest 15 seconds (or more if you need it, honor your body) then repeat on the other leg Complete 3 sets per side for beginners, 5 sets per side for advanced

Performa 1 Minute of each and repeat 4 times. No rest! High Knees Burpees Jumping Jacks Knee to Elbow Plank Jump Squat For video examples of each exercise click TIPS at the top of the post. Leaderboard instructions: Record you number of burpees completes in the whole workout

YOURE ALMOST DONE! Finish this workout off with a MAX PLANK HOLD Get into a plank position and hold it as long as you can. Time yourself and report it below on the leaderboard. Perform plank on elbows or from a push up position, its up to you. Leaderboard instructions: Plank as long as possible

ATHLETE NUTRITION 101 Putting together an athlete fuel meal doesn't have to be complicated. All you need is a plant or animal-based protein, colorful veggies, and a complex carb.

Dynamic Warmup

Loosen up and get warm before we get it on! Jumping Jacks High Knees Lunges Zombie Walk (Opposite Hand to Opposite Foot) Butt Kick Inch Worm Now get ready to sweat!

Perform 4 rounds of 45 seconds of each exercise with 30 seconds rest in between. Front/Back Lateral steps Fast feet Side shuffle CLICK TIPS for the video of these agility drills Followed by max burpees in 5 minutes ( post your number to the leaderboard!) Leaderboard instructions: Number of burpees in 5 minutes

Type: Snack Carrot Fries: Nutrition: Serves: 4 Servings: 1/2 cup = 53 cal., 2g fat, 9g carb, 3g fiber, 1g protein. Ingredients: 1 lb fresh carrots, cut into 1/2 inch sticks 2tsp olive oil 1/2 tsp salt 1-2tsp rosemary Pesto Dip: Nutrition: Yields - 1-2 serving - approx. 45-90 cal., 4.5g carbs, 3g fat, 6-11g protein. Ingredients: 1/2 cup 0% fat greek yogurt (or vegan yogurt/sour cream substitute) 1 tbsp sundried tomatoes in oil 2 tsp dry pesto seasoning

Carrot Fries: Instructions: Place the carrots in a greased baking pan. Drizzle with oil and sprinkle with salt and rosemary. Toss to coat. Bake, uncovered, at 450f for 10-12min or until crisp/tender. Pesto Dip: Instructions: Mix ingredients in a bowl until combined.