Nell Raiser leads an exercise routine designed for derby skaters to focus skating muscle groups! Includes instability and plyometric modifiers for each set!

This is a companion to the Self-Care episode where Rolli & Blue discuss how these exercises help and how to modify them for maximum accessibility:

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00:00 Introduction
02:07 Reverse Lunge
06:49 Curtsy Squat
10:09 Skater Curtsy
11:27 Hip Hinge
16:23 Sprinters
18:25 Pistol Squat

A production of Women’s Flat Track Derby Inc.

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