Nell Raiser's Off-Skate Exercise Routine

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:
   • Off Skates Exercises with Nell Raiser...  

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

#WFTDAWellness
A production of Women's Flat Track Derby Inc.

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New to roller derby? Watch our Roller Derby 101 videos:    • Roller Derby 101  
and visit https://wftda.com/new to learn the basics of the game.