Nell Raiser joins Blue & Rolli to detail her Off Skates workout as they discuss the muscle groups this workout focuses on and modifiers that can help with injury or disability.

This is a companion to the standalone workout video, make sure you check out the uninterrupted workout!

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02:37 Setup & Reverse Lunge
06:37 Curtsy Squat
10:21 Skater Curtsy
11:31 Addressing tight muscles & plyometrics
15:56 Hip Hinge
19:05 adding stability to hip hinge
20:12 Pistol Squad (variant)

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A production of Women’s Flat Track Derby Inc.

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New to roller derby? Watch our Roller Derby 101 videos: https://www.youtube.com/playlist?list=PLgt96IetJvxItxb-jrDjDb6r_DQKgQ70l
and visit https://wftda.com/new to learn the basics of the game.

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