Crush Those Crossovers (Off-ice, Roller Derby Workout)

[FigureSpins]

From the "random things that came up in my feed" category, I share a "Crush Those Crossovers" workout from a Roller Derby skater in the UK:

Video:
https://www.youtube.com/watch?time_continue=94&v=fwT3wMPsYZQ

Blog Post with Workout:
https://www.treblemaker909.com/crush-crossovers/

From the Blog Post (for posterity):

Warm Up

            10 x Knee Highs L & R
            10 x Hip Openers L & R
            10 x Leg Swings L & R
            30 seconds Grapevines
            30 seconds Reverse Grapevines
            30 seconds Stepping Speedskaters

Two Rounds: Strength

10 x Reverse Lunges L & R

            10 x Forward Lunges L & R
            20 x Alternating Reverse Crossover Lunges
            10 x Curtsy Lunges L & R

Cardio

            60 seconds Skater Jumps
            60 seconds Skater Jump + Hops

Stretches : Hold for 10-20 secs

            Inner Thigh Stretch
            Hamstring Stretch
            Hip Stretch
            Groin Stretch

Be careful with the leg swings and lunges - you have to protect your knees/ankles, so watch your alignment.

[Loops]

awesome- Thanks!